Siteplicity – Page 91 – Courage Fitness Durham

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...

WOD For 080118

July 31, 2018SiteplicityDaily Workouts0

Skill: Cleans Strength: 1 Rep Max Clean (20 Min) **Can Be Power OR Full** Metcon: Against 10-mins…4 Rounds For Time 12 Power Cleans 12 HSPU **EMOM: 5 T2B L1: 185/135, Deficit HSPU 4″/2″ L2: 135/95, HSPU L3: 95/65, Pike Push-Up L4: DB Clean, Push-Up

WOD for 073118

July 30, 2018SiteplicityDaily Workouts0

Skill: Rowing Technique -Max Effort 500 M Sprint Strength: Phase 2 Week 4 Wendler – Deload 5 @ 40% 5 @ 50% 5 @ 60% **Slow and Controlled** **Focus on Good Form & Depth** Conditioning 15 Min AMRAP 25/20 Cal Row 5 Buprees 10 Box Jump Overs 5 Burpees 10 Box Jump Overs L1:...

WOD for 073018

July 29, 2018SiteplicityDaily Workouts, Uncategorized0

Strength: Upper Push/Pull 8 Min EMOM Strict Pullups *Choose a challenging, but repeatable rep number for all 8 sets Movement Choices: -Strict Pull-Ups -Banded Strict Pull-Ups -Ring Rows Strict Press 5 x 5 @ 60-80% **Increase Weight Each Set** Conditioning Against 12 Minutes… 3 Rounds: 10 Pullups 10 Wallballs After 3 Rounds: 200 Meter Run...

WOD for 072918

July 28, 2018SiteplicityDaily Workouts0

“Death Race” 5 Rounds for Time: 15/10 Cal. Bike or Row 10 Burpees L1: 15/10, 15 Burpees L2: 15/10, 10 Burpees L3: 10/8, 10 Burpees L4: 10/8, 8 Purpees

1 … 89 90 91 92 93 … 419

By