Siteplicity – Page 85 – Courage Fitness Durham

WOD for 100318

October 2, 2018SiteplicityDaily Workouts0

Technique: Snatch Balance Strength: Within 12-mins… Find a “Heavy” Snatch Balance Double *From the Rig* *Increase the weight each set** Conditioning 3 (3-min) AMRAPS 15 DB/KB Box Step Overs 10 Snatches 5 BMU 2-min REST **Pick-up where you left off** L1:135/95, 70/50, 24″/20″, BMU L2:95/65/ 50/35, 24″/20″, BMU or 10 CTB...

WOD for 100218

October 1, 2018SiteplicityDaily Workouts0

Strength: Every 3-mins for (12)-mins… (2121 Tempo) Strict Ring Rows (challenging #) 10 FR Back Step Lunges (5/Leg) 10 RDL **Pick your weight–Quality Movement** Conditioning: Against 15-mins… 40-30-20-10 Row (Calories) Russian Kettlebell Swings **Each new Round (Not starting with or Ending with): 5 D-ball Over the Shoulder; 15 Total D-Ball OTS)** L1:70/52, 150/100...

Kool Aid Club – September 2018

October 1, 2018SiteplicityCourage Fitness Durham News, News0

Congratulations to our September CFD Kool Aid Clubbers! Our athletes checked in for 2,976 workouts in September! Athlete Total Visits James, Matthew 29 Mangano, Dino 29 Carvalho, Diana 24 Vega, Brandon 22 Salomon, Brian 22 Whitton, Amanda 22 Ulak, Albert 21 Shurgin, Amanda 21 Gudac, Stefan 21 James , Allison 21 Monsein, Ryan 20 Burke,...

WOD for 100118

September 30, 2018SiteplicityDaily Workouts0

No Skill or Strength today.. just FITNESS!!!! “Mash-up Monday” 0:00-10:00 -3 Rounds For Time- 50 Double Unders 12 Bar Over Burpees 9 Front Squats L1: 115/85, 75 DUs, BFB L2: 95/65, DUs, BOB L3: 75/55, 1/2 Attempts (+) 1/2 Singles, BOB L4: DB Squats (Open Style), Singles, Reg. Burpees 10:00-25:00 For Time: 5-4-3-2-1...

WOD for 092918

September 30, 2018SiteplicityDaily Workouts0

Against 12-mins…2 Rounds For Time: 100-cal. row (Switch every 25 Cal.) 50 handstand push-ups L1: 100 cal, Deficit 4″/2″ L2: 100 cal, HSPU L3: 80 cal (Switch every 20 Cal.), Pike Push-ups L4: 60 cal (Switch every 15 Cal.), Push ups Rest 3-mins Against 12-mins… 5 Rounds For Time! 50 double-unders (each)...

WOD for 093018

September 30, 2018SiteplicityDaily Workouts0

3 Rounds For Time 200m run 6 Man makers 200m run 12 Devil Press L1: 50/35, 8 man makers/12 devil presses L2: 50/35, 6 man makers/12 devil presses L3: 35/20, 6 man makers/12 devil presses L4: 20/15, 6 man makers/10 devil presses

WOD for 092818

September 27, 2018SiteplicityDaily Workouts0

Technique: 3 position Power snatch Strength: Power Snatch 12 min EMOM Min 1: 3 reps @ 60% Min 2: 2 reps @ 70% Min. 3: 1 Rep @80% Metcon Every 3 mins x 4 sets 9 Bar over burpees 7 Pull-ups 5 power snatch *Score is your slowest round *Should be a...

WOD for 092718

September 26, 2018SiteplicityDaily Workouts0

Skill: HSPU / HS Walk Practice Strength: Deadlift Within 15 Minutes complete…4×5 @ 75% *Not Touch and Go *rest 2-3 minutes between sets” Metcon: 12 min AMRAP 200m run 6 HSPU 9 DL L1: Deficit HSPU (4’/2′), 225/155 L2: HSPU, 185/135 L3: Pike Push-ups, 135/95 L4: DB press, Heavy KB DL

WOD for 092618

September 25, 2018SiteplicityDaily Workouts0

Stretchy/Flexy Time: Shoulder mobility Strength: Push Press A)15 Minutes to build to a Heavy set of 3 Push Press B)Strict Pullups 3xAMRAP Conditioning: For Time *Buy in 400m Farmer Carry (w/ DBs) -then- 3 rounds 15 Wall Balls 9 Box jump overs 12 SA OH DB Lunge (6/arm) L1: 70/50, 24″/20″, 20/14...

WOD for 092518

September 24, 2018SiteplicityDaily Workouts0

Skill:T2B Barbell Gymnastics: Clean 3-3-3-3 Clean (Power or squat- up to the athlete) “70-75% of 1RM Work on cycling the bar for the 3 reps” Metcon: 7 Min Ladder: Power Clean, 3 reps 3 Toes-to-bar Power Clean, 6 reps 6 Toes-to-bar Power Clean 9 reps 9 Toes-to-bar Power Clean 12 reps 12 Toes-to-bar...

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