Siteplicity – Page 90 – Courage Fitness Durham

WOD for 081018

August 9, 2018SiteplicityDaily Workouts0

Auxiliary Core: 2 Rounds 20 Weighted Russian Twists 2 Turkish Get Up (L) 2 Turkish Get Up (R) 0:20 Weighted Plank Strength: Strict Press: 5-4-3-2-1 *Find a heavy for each set above Conditioning (3) 3-min AMRAPS 10 Box Jumps Overs 10 Alt. DB Snatches 10 Pushups 1-min Rest between the Rounds *Pick-up where you...

WOD for 080918

August 8, 2018SiteplicityDaily Workouts0

Strength: Hang Power Cleans/Clean Pulls Use 3 sets to find a Heavy 3-rep Hang Power Clean *Within 12-mins* 3×3: Clean Pulls @ 85-95% of 1RM Conditioning: Against 20-mins… For Time 1 Round 800m Run 80 Double Unders 12 Hang Power Cleans 2 Rounds: 400m Run 40 Double Unders 9 Hang Power Cleans 3 Rounds: 200m...

WOD for 080818

August 7, 2018SiteplicityDaily Workouts0

Strength: OHS Every 2-mins for 12-mins 3 OHS @ 50-60% *From the Rig Conditioning: Against 3-mins 21/18 Cal Row 21 Bar Over Burpees Remaining TIme: OHS -Rest 3-mins- Against 3-mins 15/12 Cal Row 15 Bar Over Burpees Remaining TIme OHS -Rest 3-mins- Against 3-mins 12/9 Cal Row 12 Bar over...

WOD for 080718

August 6, 2018SiteplicityDaily Workouts0

Strength: Core Conditioning (12) min EMOM Min1: (R) KB Side Plank (0:40) Min 2: Double KB Front Rack Hold (0:30) Min 3: (L) KB Side Plank (0:40) Min 4: 10 Slam-balls Conditioning: Against 22-mins…With a Partner: For Time 200m DB Farmer’s Cary with Partner (Switch Whenever) 50 Wall-Balls 30 DB Step Overs 35 Wall-Balls...

WOD for 080618

August 5, 2018SiteplicityDaily Workouts0

Skill: Snatch Strength: Snatch EMOTM x 16-min Min 1: 3 Singles @ 60% Min 2: 2 Singles @ 65% Min 3: 1 Single @ 70-% Min 4: Rest/Reset *If you don’t have a 1RM; pick 3 weights that increase in weight Metcon: 12-min AMRAP 4 Power Snatches 8 HSPU 4 Squat Snatches 12 T2B...

WOD for 080518

August 5, 2018SiteplicityDaily Workouts0

Conditioning: Every 2-mins for 6 Rounds: 100m Run 3 Power Clean and Jerks 9 Box Jump overs L1: 185/135, 24”/20” L2: 115/85, 24”/20” L3: 95/65, 24”/20” (Step-Overs) L4: 6 DB Clean and Jerks, 20”/17” (Step-Overs)

WOD for 080418

August 3, 2018SiteplicityDaily Workouts, Uncategorized0

Partner Saturday WOD Complete all 3 WODs in any order 15 Min Time Cap for each WOD -no transition time- -If you finish early rest until 15 Min mark- WOD 1: 3k Row L1 – 4K L2 – 3K L3 – 3k L2 – 2k WOD 2: G.I. Jane 100 Burpee Pull-Ups L1 – CTB...

WOD for 080318

August 2, 2018SiteplicityDaily Workouts0

Strength: Heavy Back Rack Barbell Lunges 4 x 12 (total) Dumbbell Good Mornings 3 x 10 Metcon: 14 Min AMRAP 25 S2OH 50 Double Unders 25 DeadLifts 50 Double Unders 50 Air Squats 50 Double Unders 25 KBS 50 Double Unders L1: 155/105, 70/50 L2: 105/75, 50/35 L3: 75/55, 35/20, 1/2...

WOD for 080218

August 1, 2018SiteplicityDaily Workouts0

Skill: DB GTOH Technique Strength: Dumbbell Bench Press 3 x 20 alt. (10ea/arm) Bent Over Row 3 x 10 **Supinated Grip ** *Super Set Movements* Metcon: Every 4 Min For 5 Rounds 400 M Run 10 Double Dumbbell G2OH L1: 400 M, 50/35 KB L2: 400 M, 50/35 L3: 300 M, 35/20 L4: 200...

Kool Aid Club – July 2018

August 1, 2018SiteplicityNews0

Congratulations to our July CFD Kool Aid Clubbers! Our athletes checked in for 2,568 workouts in July! Athlete Total Visits Mangano, Dino 29 Coffey, Justin 25 Thomson, Erin 25 Maxwell, Jessie 23 Salguero, Jeffrey 23 Shurgin, Amanda 22 Roberts, Patrick 21 Kreps, Shannon 20 Wessling, Doug 20 Roberts, Kari 19 Salon, William 19 Deeny, Margot...

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