Siteplicity – Page 94 – Courage Fitness Durham

Kool Aid Club – June 2018

July 6, 2018SiteplicityUncategorized0

Congratulations to our June CFD Kool Aid Clubbers! Our athletes checked in for 2,568 workouts in June! Athlete Total Visits Thomson, Erin 29 Luz, Tony 26 Deeny, Margot 25 Shurgin, Amanda 24 Newbauer, Michael 22 Ulak, Albert 21 Medina, Yonic 21 Cid del Prado, Paul 20 Vega, Brandon 20 Gercke, Emily 20 Brooks, David...

WOD for 070618

July 5, 2018SiteplicityDaily Workouts0

Strength: Every (2-mins) for (14-mins) 3 Strict Pull-ups 6 Push Press 12 “Heavy” Russian KBS Conditioning For Time: (15:00 Cap) 15 Alt. SA OH DB Lunge (Buy in) 3 Rounds: 12 DB HPC & Jerk (Open Standard)(6/side) 16 Airsquats 100 Meter Run -Into- 3 Rounds 12 DB Snatch (6/side, not alt.) 16 Air squats...

WOD for 070518

July 4, 2018SiteplicityDaily Workouts0

Movement Practice: Hinging (Deadlift/Rowing Practice) Strength: A1)Barbell Front Rack Split Squats (Not Rear Elevated) 3×8 each side- rest 20 secs b/w legs A2) Tempo Romanian Deadlift 3×8-10 (same weight as Split Squat) * Take 3 seconds to lower the bar down on each rep- Control! A3) Lateral Box Step Overs 3×16 alt. reps (each...

WOD for 070418

July 3, 2018SiteplicityDaily Workouts0

INDEPENDENCE DAY HERO WOD 2 Classes: 9AM and 10AM “RJ” 5 Rounds for Time: 800 Meter Run 5 Rope Climbs 50 Pushups *35 Minute Cap We will be running Teams of 2-3 people today Rope Climb Scales: Floor Climb to Stand x 12 reps/round Strict Pullups x 10 reps/round Ring Rows x...

WOD for 070318

July 2, 2018SiteplicityDaily Workouts0

Skill: Double-Unders Fatigued Barbell Proficiency: Every 1:30 for 8 Rounds 30 DUs 1 Snatch (Ascending in weight) Weights: 55%, 60%, 65%, 70%, 75%, 80%, 85%, 90+% *DU scale to 10-15 Lateral hops over barbell Conditioning: Death By Power Snatch EMOTM until Failure… 5 Toes 2 Bar (always the same) 1,2,3,4,5,6,7,8,9,10 ect… Power Snatch...

WOD for 070218

July 1, 2018SiteplicityDaily Workouts0

Strength: Wendler Week 4: De-load Week 5-(40%) 5-(50%) 5-(60%) *All numbers are based on Training Max (90%) Conditioning 12 Minute AMRAP Ladder 3 Rounds: 6 HSPU 6 Squat Cleans After 3 Rounds, Run 400 Meters 3 Rounds: 9 HSPU 9 Squat Cleans After 3 Rounds, Run 400 Meters 3 Rounds: 12 HSPU 12 Squat Cleans...

WOD for 070118

June 30, 2018SiteplicityDaily Workouts0

12-min AMRAP 100m Run 28 KBS 28 Double Unders 100m Run 21 KBS 21 Double Unders 100m Run 14 KBS 14 Double Unders 100m Run 7 KBS 7 Double Unders L1: Blue/Red (American), Double Unders L2: Blue/Red (Russian), Double Unders L3: Red/Orange (American), 1/2 Attempts (+) 1/2 Singles L4: Orange/Yellow (Russian), Singles

WOD for 063018

June 29, 2018SiteplicityDaily Workouts0

With a 35-min time cap—Teams of 3! **How to get through the workout: 1 person working/ 2 people resting at all times, rotate however. **Thruster weights go up, look to the levels for guidance. **120cal. Row separates the rounds 3 Rounds: 30 T2B 30 Box Jump Overs 30 Thrusters (Lightest weight) —120cal. Row— 2 Rounds:...

WOD for 062918

June 28, 2018SiteplicityDaily Workouts0

Movement Practice: Behind the Neck Jerk + Re Rack Strength: Overhead Squats: 4×3 increasing to a heavy set of 3 Conditioning: 3 Rounds for Time: 50 Double Unders 10 Power Snatches 10 Bar Over Burpees L1: 95/65, 50 UNBROKEN DUs, Bar Facing Burpees L2: 75/55, 50 DUs, Bar Over Burpees L3: 65/45, 1/2...

WOD for 062818

June 27, 2018SiteplicityDaily Workouts0

Movement Practice: Turkish Get-ups Core Conditioning: 12-min EMOM 0:30 OH Barbell Hold 0:30 FR Barbell Hold 4 Turkish Get-ups (Right) 4 Turkish Get-ups (Left) Conditioning: 6-Min Rounds 800m Run Remaining Time: AMRAP Sandbag Over the Shoulder -Repeat for 3 total rounds- *Score= Sandbag over the Shoulder or total Slam-balls across all 3 rounds...

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