Siteplicity – Page 81 – Courage Fitness Durham

WOD for 112118

November 20, 2018SiteplicityDaily Workouts0

Skill: Rope Climbs Strength: Back Squat 2 – 3 x 6 @ 80% 1 Max Effort Set Metcon 9 min AMRAP 20/16 cal on rower 10 Front Squats 2 Rope Climbs L1: 24/20 cals, 155/105, Legless L2: 20/16 cals, 135/95, Rope climbs L3: 16/12 cals, 95/65, attempted rope climbs L4: 12/10 cals,...

WOD for 111918

November 19, 2018SiteplicityDaily Workouts0

Skill: Kipping Strength: Push Press (Tempo) 5 x 3 @ (31X1) Tempo: Decent (3), Pause at bottom (1), Ascent (Fast), Pause at top (1) *Medium Weight* Metcon: For time 3 rounds 6 Pull-ups 9 DB STO 15 DUs – 1 min rest – 2 rounds 12 Pull-ups 15 DB STO 30 DUs –...

WOD for 111918

November 18, 2018SiteplicityDaily Workouts0

Flexy Time: OH & Squat Mobility Strength: Snatch Complex Snatch pull + full snatch + Snatch balance 4(1+1+1) @70% Metcon: 3-mins work/2-mins rest x (4) 200 m run 10 burpee box jumps overs With remaining time… Complete as many full snatches as possible (Score for the Day) L1: 300m, 24/20, 135/95 L2:...

WOD 111618

November 15, 2018SiteplicityDaily Workouts0

Mobility: Hamstrings *Take lots of time to warm up for deadlift* Strength: Deadlift 5 x 4 @ 75% *can be done in singles or T&G* Metcon: For Time (12 min cap) 20 Devil Press 10 Wall Balls 15 Devil Press 20 Wall Balls 10 Devil Press 30 Wall Balls L1: 50/35, 30/20...

WOD for 111518

November 14, 2018SiteplicityDaily Workouts0

Skill: Tripods/Headstands Strength: Bench Press/Strict Pullups Bench Press: 5 x 4 @ 75-80% **Superset** Strict Pull-Ups 5 x 3-8 *Pick a repeatable number * Metcon 16 Min AMRAP 20 Dumbbell Suitecase Carry Lunges 10 Push-Ups 5 T2B *300 M Run @ Min 4, 8, 12** *Pick Up Where Left Off...

WOD for 111418

November 13, 2018SiteplicityDaily Workouts0

Technique: Squat Clean Strength: Squat Clean 4 Min EMOM 2 Squat Clean @ 60% -1 Min Rest- 4 Min EMOM 1 Squat Clean @ 70% -1 Min Rest- 4 Min EMOM 1 Squat Clean @ 80% Metcon: For Time: (10 min cap) 60 Power Cleans Every Min on the Minute: 8 Box Jump...

WOD for 111318

November 13, 2018SiteplicityDaily Workouts0

Squat Mobility *Build “perfect” Squat Strength: Front Squats 2 x 8 @ 70% 1 Max Effort Set (no more than 15) Metcon 4 Rounds – 2 Min Work/1 Min Rest AMRAP 20 Double unders 7 Pull-Ups 5 Front Squats L1: 20 DUs, C2B, 135/95 L2: 20 DUs, Reg, 95/65 L3: 40...

WOD for 111218

November 11, 2018SiteplicityDaily Workouts, Uncategorized0

Skill: Static Holds 6 Min TABATA -Hollow Hold -R Side Plank -Superman -L Side Plank Strength: Push Press 5 x 3 @ 80-90% (of 5RM) Metcon: 3 Rounds – Max Effort 1 Min – Shoulder 2 Overhead 1 Min – Bar Over Burpees 1 Min – Sit-Ups 1 Min – Russian Kettlebell Swings...

WOD for 11/9/18

November 8, 2018SiteplicityDaily Workouts0

Skill: Double Unders Strength: Snatch EMOTM x 7 Minutes 30 Double Unders 2 Snatch @ 70% of 1RM Snatch Metcon: Against 20 Minutes… 5 Rounds for Time 12 Power Snatch 8 Burpees 4 Ring Muscle ups L1:115/85, Bar Facing Burpees, 4 Ring Muscle Ups L2: 95/65, Lateral Burpees, 2 Ring Muscle Ups...

Kool Aid Club – October 2018

November 8, 2018SiteplicityNews0

Congratulations to our October CFD Kool Aid Clubbers! Our athletes checked in for 3,065 workouts in October! Athlete Total Visits Mangano, Dino 30 Vega, Brandon 28 Shurgin, Amanda 27 Leypoldt, Steven 27 Ulak, Albert 26 Sanders, Chad 26 Seay, Clayton 25 Monsein, Ryan 25 Roberts, Kari 24 Deeny, Margot 24 Mosier, Erin 24 Swanson, Ashley...

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