Siteplicity – Page 88 – Courage Fitness Durham

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:...

WOD for 083118

August 30, 2018SiteplicityDaily Workouts0

Skill/Strength: Muscle Up Strength Work A1) Pull: 3×10 False grip ring row to sternum elbows in knuckles together with body parallel to floor A2) Push: 3×8 Diamond push-up *Complete Parts A1 & A2 as a super set B.)Technique: 5-5-5 Low ring transition while maintaining a false grip and feet under rings *Once Parts A1 and A2...

WOD for 083018

August 29, 2018SiteplicityDaily Workouts0

Strength: Core Circuit 12-min EMOM :45 Heavy suitcase hold (R) :45 Heavy suitcase hold (L) :45 Hollow Hold :45 Superman Hold Barbell Gymnastics: Split Jerk Find Heavy 2 rep Split Jerk 3 working sets to build to your heavy double.. Start counting your sets around 75% Conditioning: Against 14-mins.. 2 Rounds For...

WOD for 082918

August 28, 2018SiteplicityDaily Workouts0

Skill: Pistols Pistol Progressions Strength: Tempo Back Squat Within 18-mins… Tempo Back Squat 4×5 @ heavier than last week (31X1) Conditioning Every 3-mins for 9-mins (3 sets) 300/250m Row 6 Pistols (3/leg) 9 T2B L1: 300/250m Row, Pistols, Unbroken T2B L2: 300/250m Row, Pistols, T2B L3: 250/200m Row, Scaled pistols, K2E L4:...

WOD for 082818

August 27, 2018SiteplicityDaily Workouts0

Skill: Kipping the HSPU Strength: Upper Push/Pull Push Press / DB Bent Row A1) Push Press: 5×3 @ (75% of 3RM) A2) DB (single arm) Bent Row: 5×10 each arm (2 sec pause at the top of each rep) *Operate as a superset Conditioning: 12-min AMRAP 200m run 2 HSPU 20 DUs 200m...

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