Siteplicity – Page 72 – Courage Fitness Durham

WOD for 031319

March 12, 2019SiteplicityDaily Workouts0

Strength: Push/Pull/Hinge Every (3)-mins for (4) Rounds 5 Strict Press Challenging # of Wide Grip Pull-ups 20 Russian Kettlebell Swings Metcon: 3 Rounds: 2-min AMRAP 5 Thrusters 4 Bar over Burpees 3 Ring Muscle ups (Rest 90-seconds) Each new Round- Weight goes up. Pick up where you left off. L1: 115/85, 135/95, 155/105, Ring Muscle...

WOD for 031219

March 11, 2019SiteplicityDaily Workouts0

Strength: Snatch & Snatch Grip RDL: a.) 3-3-3 Power Snatch (0:03 Pause in catch) (3 Singles-NO TNG) -Don’t Exceed 75% of Power Snatch B) 5-5-5 Snatch Grip RDL (85% of 1RM Snatch for all sets) Metcon: Every 2-mins for (6) Rounds 100m Run 2 Power Snatches L1: 200m Run,135/95 L2: 100m Run, 95/65 L3:100m Run,75/55...

WOD for 031119

March 10, 2019SiteplicityDaily Workouts0

Mobilize for Back Squats Strength: Back Squat 5×5 at 75% Metcon: Against 12-mins… For Time 9-7-5-3 Front Squats 10 Wall Balls 35 Double-Unders L1: 155/105, 30/20, 50 DUs L2: 115/85, 20/14, 35 DUs L3: 75/55, 14/10, 1/2 att. (+) 1/2 Singles L4: DB Squats (Open Style), 10/8, 50 Singles

WOD for 030819

March 7, 2019SiteplicityDaily Workouts0

Sign Up for Open Workout 19.3 HERE! Mobility: Upper Body (shoulders/traps/lats) 10-15 mins Conditioning: 3 sets: (18 minutes) 90 Secs each station: -Row x 300/250 meters -20 Russian KBS (Weight that can be performed Unbroken) -5-10 Strict Pullups (Sub 10 Heavy Bent over Barbell Rows) -HS Hold x :30+ Wallsit x :30Scale HS Hold to...

WOD for 030719

March 6, 2019SiteplicityDaily Workouts0

Skill: Cycling Cleans Strength: Power Clean 70% 3×3 80% 2×3 Metcon: Every 3 minutes for 4 Rounds 10 Power Cleans 10 Situps 10 FR Lunges 10 Burpees Over The Bar L1: Weight that can be done completely unbroken, 20 situps, Bar Facing Burpees L2: Weight that can be done completely unbroken, 15 Situps, Bar over...

WOD for 030619

March 5, 2019SiteplicityDaily Workouts, Uncategorized0

Skill: Pistols Strength: Squats 5 sets: 5 Back Squats with a 0:03sec descent @ 70-75% Immediately into; 15/12 cal row or bike (Rest 2-min) Metcon: 12 min EMOM Min 1 – 8 D-ball over shoulder Min 2 – AMRAP Pistols Min 3 – 100m run L1: 150/100, Pistols L2: 120 (or 100)/80, Pistols L3: 80/60,...

WOD for 030519

March 4, 2019SiteplicityDaily Workouts0

Skill: HSPU Metcon: 4 (5-min) AMRAPs with 3:00 b/w AMRAPs AMRAP 5: 30 DUs 10 Pull-ups AMRAP 5 6 HSPU 200m run AMRAP 5: 30 DUs 10 Pull-ups AMRAP 5 6 HSPU 200m run How to score? Two scores (One for AMRAP A & B) L1: 50 DUs, CTB, Deficit HSPU L2: DUs, Pull-ups, HSPU...

WOD for 030419

March 3, 2019SiteplicityDaily Workouts0

Skill: Snatch Technique Strength: Snatch complex 2 Snatch Pulls + 1 Hang (full) Snatch 5 sets at 65% Metcon: 3 – (3 mins work / 3 mins rest) 20 Box Jump Overs 10 Hang Power Snatch WRT: row / bike for cals L1: 25 reps 24″/20″, 135/95 L2: 24″/20″, 115/85 L3: 20″/17″, 95/65 L4: DB...

Kool Aid Club – February 2019

March 1, 2019SiteplicityNews0

Congratulations to our February CFD Kool Aid Clubbers! Our athletes checked in for 3,745 workouts in February! Athlete Total Visits Daulton, Anthony 25 George, Andrew 25 Mangano, Dino 25 Branning, Sarah 24 Swaim, Katarina 24 Tagliafierro, Lidia 23 Timmons, Zachary 23 Ulak, Albert 23 Shurgin, Amanda 23 Salomon, Brian 23 Streilein, Bob 22 Deeny, Ayumi...

WOD for 030119

March 1, 2019SiteplicityDaily Workouts0

SIGN UP FOR SATURDAY 19.2 Heats Here!! Skill: Handstands Strength: Handstand Pushups/Farmers Carry Every 2:00 x 4 sets 5-10 Kipping HSPU 80 Foot Farmers Carry (Rig x Down and Back) *Use Moderately Heavy KB’s for the carry *Scale HSPU to Seated DB Shoulder Press x 10 reps Conditioning 21-15-9 Box Jump Overs Alt. DB Snatches...

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