Siteplicity – Page 82 – Courage Fitness Durham

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...

WOD for 11/8/18

November 7, 2018SiteplicityDaily Workouts0

Strength: Split Squat/ Good Morning/Side Plank 4 sets: 8 Back Rack Split squats ea/ 8 Good Mornings :30 sec side plank ea/ *Rest as needed b/w sets Metcon: Against 13 Minutes… 40-30-20-10 Abmat Situps 30-20-10-5 Wallballs Run 100 M After Each Round (finishes on the run) L1: 225/155, (30/20) L2: 185/135, (20/14) L3:...

WOD for 11/7/18

November 6, 2018SiteplicityDaily Workouts0

Strength: Strict Press 10-8-6-4-2 *Increase weight each set Conditioning EMOTM x 15 Minutes 1) Row 200/150 Meters 2) 10 DB or KB Front Squats (Open Style) 3) 8 Box Jumps L1: 70/50, (30″/24″), 250/200m L2: 50/35, (24″/20″) 200/150 m L3: 35/25, (20″/16″) 150/100 m L4: 25/20, Plate Jumps, 150/100m

WOD for 11/6/18

November 5, 2018SiteplicityDaily Workouts0

Skill:Toes 2 Bar Metcon: 5:00 on/2:00 off x 5 Sets 400 M Run 15 T2B AMRAP “DT” 1 Round of “DT” = 12 DL, 9 HPC, 6 S2OH Score is total rounds of DT at the end of all 5 “Sets” L1: 155/105, T2B L2: 135/95, T2B L3: 10 T2B or...

WOD for 110518

November 4, 2018SiteplicityDaily Workouts0

Flexy Time: Squat Mobility Strength: Back Squat 2 x 8 @ 70% 1 Max Effort Set Metcon 7 Minute AMRAP 20 Air Squats 18 KBS 16 Single Arm KB Box Step Overs (any style hold) *100 M Penalty for every time the KB is put down outside of Airsquats L1: 70/52,...

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