Siteplicity – Page 87 – Courage Fitness Durham

WOD for 091218

September 11, 2018SiteplicityDaily Workouts, Uncategorized0

Technique Work: Split Jerk Footwork Press In Split: 2×5 w/ empty Bar Push Jerk In Split: 2×5 Split Jerk w/ 3 sec pause in the split: 2×5 Strength: Split Jerk Within 12 Minutes… 4×3 Between 60-75% of 1RM Stay focused on precision, not load Conditioning: “The Long Game” Against 22 Minutes… Buy In:...

WOD for 091118

September 10, 2018SiteplicityDaily Workouts0

Flexy Time: Squat Mobility/Front Rack Mobility Strength: Back Squats 5×4 @ heavier than last week (21X1) *Note New Tempo *Sets are Every 2-3 Minutes Conditioning: 3 Sets for Total Working Time: Min 0-4: Row 350m/300m, 10 Squat Cleans Min 4-8: Rest Min 8-12: Row 350m/300m 8 Squat Cleans Min 12-16: Rest Min 16-20: Row 350m/300m,...

WOD for 091018

September 9, 2018SiteplicityDaily Workouts0

Skill: Sumo Deadlift High Pull (Barbell) Strength: Push Press/Supinated Row Push Press: 5×3 *70-80% of 3RM (or Heavier than 2 weeks ago) Supinated Bent Over Barbell Row: 4×6-8 *Pause for 2 secs @ the top of each rep Metcon: 5 Rounds For Time (15 Min Cap) 21 Airsquats 15 Box Jumps 9...

WOD for 090718

September 6, 2018SiteplicityDaily Workouts0

Successory Work: Every 60-seconds for 12 Rounds (3 Rounds of each station) 1)8 (Per Leg) Single Leg Glute Bridge Raises 2)8 Barbell Goodmornings 3) 8 Strict Pull-ups 4)8 (Total) FR Reverse Lunges Skill Second: In prep for the METCON Power Clean Technique Conditioning: 3 Rounds: (4:00 Work/2:00 Rest) 400m Run 50 DUs Remaining...

WOD for 090618

September 5, 2018SiteplicityDaily Workouts0

Flexy Time: Hip/Ankle Mobility Tempo Back Squat 4×5 (31×1) *Increase the weight by 5-10lbs from last week* Conditioning: 13-min AMRAP 20 Box Jump Overs 12 Deadlifts 40/30 Cal Row or Bike 50 Wall-Balls L1: 30/20, 40/30 Cal., 24″/20″, 245/175 L2: 20/14, 40/30 Cal., 24″/20″, 185/135 L3:14/10, 30/24 Cal., 24″/20″ (Step-ups), 135/95 L4:...

WOD for 090518

September 4, 2018SiteplicityDaily Workouts0

Skill: Toes-to-Bar Strength: Strict Press Every 3-mins for 4 Rounds... Strict Press:4×6 (30X0) **Regular up–3-seconds down** *Increase the weight from 2 weeks ago* Conditioning: For Time…With a Partner: Total (6) Rounds (3) Rounds/Person 200m Run 10 Push Jerk 8 T2B L1: 165/115, T2B L2: 115/85, T2B L3: 75/55, K2E L4: 100m...

WOD for 090418

September 3, 2018SiteplicityDaily Workouts0

Technique: Power Snatch/Hang Muscle Snatch Barbell Gymnastics: Within 15-mins find the Heaviest weight for the Complex: Complex: Snatch Pull (+) Hang Power Snatch (+) Power Snatch Then, Hang Muscle Snatch: 3×5 Conditioning: 6-Min Ladder: 3 Power Snatches 3 Bar Over Burpees 6 Power Snatches 6 Bar Over Burpes 9 Power Snatches 9 Bar...

WOD for 090218

September 2, 2018SiteplicityDaily Workouts0

Every (2)-mins for (14)-mins 100m Run 7 S2OH 5 Bar Over Burpees L1: 155/105, BFB L2: 135/95, BOB L3: 105/75, BOB L4: DB S2OH, Reg. Burpees

Kool Aid Club – August 2018

September 1, 2018SiteplicityCourage Fitness Durham News, News0

Congratulations to our August CFD Kool Aid Clubbers! Our athletes checked in for 3,141 workouts in August! Athlete Total Visits Deeny, Ayumi 29 Mangano, Dino 28 Thomson, Erin 28 Carvalho, Diana 26 James, Matthew 25 Shurgin, Amanda 24 Salon, William 24 Coffey, Justin 23 Martin, Anna 23 Bertz-Sharon, Daniel 22 Cid del Prado, Rebekah 22...

WOD for 090118

August 31, 2018SiteplicityDaily Workouts, Uncategorized0

Partner WOD Relay Style: 12 min AMRAP *alt rounds 20 DUs 10 T2B 5 Front Squats 20 DUs *Partners complete full round before switching.. Begin and end with DU L1: DUs, T2B, 155/105 L2: DUs, T2B, 135/85 L3: 1/2 attempts, K2E. 95/65 L4: Penguin taps, T2Ring, 75/45 Rest 3 Min 12 min cap:...

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