Siteplicity – Page 74 – Courage Fitness Durham

WOD for 020819

February 7, 2019SiteplicityDaily Workouts0

Squat Mobility Strength: Back Squats 4 x 5 @ 70-75% Metcon: For Time – (10 Min Cap) Buy-In: 600 M Run -Then- 10 – 8 – 6 – 4 – 2 Hang Power Clean Front Squat L1: 800m Run, 165/115 L2: 600m Run, 135/95 L3: 600m Run, 95/65 L4: 400m Run, 65/45 or KBS/Goblet

WOD for 020719

February 6, 2019SiteplicityDaily Workouts, Uncategorized0

Strength: Upper Body Pump: EMOTM x 9 Minutes 1)DB Bench Press x Max Reps 2)3-5 Pullup Negatives (4 count descent) 3)Rest L1: 70/50, C2B Negative L2: 50/35, Pullup Negative L3: 35/25, Band assisted Negative L4: 20/15, Tempo Ring Row Metcon: For Time: 18 Minute Cap: Buy In: 1,000/750M Row -Then- 4 Rounds: 15 Russian Swings...

WOD for 020619

February 5, 2019SiteplicityDaily Workouts0

Skill:Snatch Technique Strength: Snatch Complex 12 Min E2MOM – 6 Sets 1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat **Increase Weight As Needed** Metcon: 8 Min AMRAP 7 Overhead Squats 11 Box Jumps L1: 115/85, 24″/20″ L2: 95/65, 24″/20″ L3: 65/45, 20″/16″ or Step 24″/20″ L4: Goblet Squat, Step 20″/16″

WOD for 020519

February 4, 2019SiteplicityDaily Workouts0

Deadlift Technique/Glute Starter Glute Bridges 3 x 10 Russian Kettlebell Swings 3 x 10 Strength: Tempo Deadlifts 5 x 3 @ 60 – 70% Tempo 31X1 Metcon: 3 Rounds For Time – (12 Min Cap) 75 Double Unders 15 Deadlift 25 Sit-Ups L1: Unbroked DUs, 225/155 L2: 185/135 L3: 40 Attemps or 150 Singles, 135/95...

WOD for 020419

February 3, 2019SiteplicityDaily Workouts0

Strength: Strict Press 10 – 8 – 6 – 6 **Start @ 60% – Increase Weight Each Set** *Superset* Single Arm Bent Over Row 4 x 8 Per Arm Metcon: 4 Rounds – 3 Min Work/1 Min Rest Part 1: 500m/400m Row or 1.2k/.9k Bike Max Effort – Shoulder 2 Overhead Part 2: 25 Bar...

WOD for 020219

February 1, 2019SiteplicityDaily Workouts0

Saturday Teams of 2: For Time (8 Min Cap) *Partners trade work however 10–8-6-4-2 Deadlift 1-2-3-4-5 Rope Climb L1: 315/225, Legless L2: 275/185, Rope Climbs L3: 205/140, Strict Pullup (up to 1 Thin Band) L4: KB DL, Ring Row w/pause at the top Rest 3:00 10 Minute AMRAP Both Partners Complete Movement and Reps before...

Kool Aid Club – January 2019

February 1, 2019SiteplicityNewsKool Aid Club0

Congratulations to our January CFD Kool Aid Clubbers! Our athletes checked in for 3,738 workouts in January! Athlete Total Visits Solomon, Rachel 28 Timmons, Zachary 27 Mangano, Dino 27 Shurgin, Amanda 27 Williams, Ron 26 Deeny, Ayumi 26 Salon, William 26 Cohen, Alan 26 Swaim, Katarina 26 Cobbaert, Marjan 25 Sanders, Chad 25 Tagliafierro,...

WOD for 020119

January 31, 2019SiteplicityDaily Workouts0

Skill: Pullups Strength: Strict Chinups/Clean and Jerk Every 3 mins x 6 sets 5 Strict Chinups 3 Squat Clean and Split Jerk @ 70-75% of 1RM Levels: Decrease pull-ups to 3, banded strict, paused ring rows Metcon: For Time: 6 Min Cap 100 Double Unders 30 Pullups 15 Thrusters L1: 135/95, Chest 2 Bar L2:...

WOD For 013119

January 30, 2019SiteplicityDaily Workouts, Uncategorized0

Skill -Squat Mobility Strength: Backsquat/Wallball Intervals 5 Rounds 5 Back Squats (HEAVY as Possible) 30 Sec Rest- 20 Unbroken Wallballs (any weight) -2 Min Rest- *Think of your “Score” as the weight you choose for the back squats- use the same weight for all 5 sets Metcon: 3 Rounds For Time (12 Min Cap) 20 Russian Swings...

WOD for 013019

January 29, 2019SiteplicityDaily Workouts0

Skill: Jerk Footwork Strength: Shoulder to Overhead Complex: 4 sets building, but not beyond 80% of Push Press 2 Push Press + 3 Push Jerks + 1 Split Jerk Rest 2:00 b/w sets (12 Minutes) Metcon: EMOTM x 16 Minutes 1)Bike x 12/10 Cals (wall sit – Brave/CFD) 2)Row x 15/12 Cals 3)5 Heavy Push...

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