Siteplicity – Page 97 – Courage Fitness Durham

WOD for 060718

June 6, 2018SiteplicityDaily Workouts0

Skill Practice: Rope Climbs Skill Application: 21-min EMOM Min 1: 100m Run Min 2: 10 Push-ups (+) 2 Rope Climbs Min 3: 10 Double Dumbbell G2OH L1: 2 Rope Climbs L2: 1 Rope Climb L3: Strict Pull-ups or Jump up and slowly lower (x) times (eccentric) L4: Strict Ring Rows, Slow and controlled....

WOD for 060618

June 5, 2018SiteplicityDaily Workouts0

Strength Snatch/OHS 10-min EMOM 1 Snatch at 85% Conditioning Nancy: 5 Rounds with a 16-min Time Cap 400m Run 15 OHS L1: 155/105, “Heavy Nancy” L2: 95/65, “Normal Nancy” L3: 75/55, 4 Rounds, 300m Run L4: Goblet Squats, 4 Rounds, 200m

WOD for 060518

June 4, 2018SiteplicityDaily Workouts0

Strength Successory Work Every 3-mins for 15-mins *5/5 Kettlebell Front Rack Bulgarian Split Squats (1 Foot on box) *8 Good Mornings from the Rig (Keep the weight light) *20 Unbroken Russian Kettlebell Swings – Conditioning 10-min AMRAP 3 Deadlifts 6 Box Jump Overs 9 T2B Goal= 7+ Rounds L1: 315/225, 24″/20″, T2B...

WOD for 060418

June 3, 2018SiteplicityDaily Workouts0

Strength: Push Jerk/Split Jerk EMOTM x 6 3 Push Jerks at 65-75% -Rest 2 minutes after the 6th set- EMOTM x 6 1 Split Jerk at 75-85% Conditioning For Time: (50) Thrusters (12 Minute Cap) – 0:00-3:00– EMOM (30) Double Unders 3:00-6:00– EMOM (10) Bar Over Burpees 6:00-9:00– EMOM (20) Double Unders 9:00-12:00– EMOM (8) Bar...

WOD for 060318

June 3, 2018SiteplicityDaily Workouts0

Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from this week Conditioning Every 2-mins for 12-mins Cal, Row 5 Dumbbell Weighted step overs L1: 20/15, 70/50, 24”/20” L2: 15/10, 50/35, 24”/20” L3: 15/10, 35/20, 24”/20” L4: 10/8, 20/15, 20”/17”

WOD for 060218

June 1, 2018SiteplicityDaily Workouts0

Partner Saturday! For time—Against 9-mins… 300 Double-Unders (Total…NOT PER PERSON) Then, 20 Power Cleans 20 T2B 15 Power Cleans 15 T2B 10 Power Cleans 10 T2B L1: 135/95, T2B, Double Unders L2: 115/85, T2B, Double Unders L3: 75/55, K2E, 1/2 Attempts + 1/2 Singles L4: DB Power Cleans, K2E, Singles How to get...

Kool Aid Club – May 2018

June 1, 2018SiteplicityUncategorized0

Congratulations to our May CFD Kool Aid Clubbers! Our athletes checked in for 2,661 workouts in May! Athlete Total Visits Luz, Tony 25 Vega, Brandon 24 Mangano, Dino 24 Roberts, Patrick 24 Kucharik, Caitlin 23 Shurgin, Amanda 22 Leon, Einar 22 Cid del Prado, Rebekah 22 Carvalho, Diana 20 Castro, Sebastian 20 Eiler, Dustin...

WOD for 060118

May 31, 2018SiteplicityDaily Workouts0

Strength Week 9 of 9: Mash Pause Front Squat Program <30-mins> With a 15-min running clock find a HEAVY Pause FS (3-sec in bottom/10-sec in FR Postion) -Then- With a 15-min Running clock Apply 85% of your “Heavy” for (3-3-3) Same Pauses as above Conditioning Every 4-mins for 12-mins (3 Rounds) Run 400 Meters 21...

WOD for 053118

May 30, 2018SiteplicityDaily Workouts0

Barbell Stamina 12-min EMOM 2 S20H (+) 20 Double Unders L1: 155/105, Unbroken DUs L2: 115/85, DUs L3: 75/55, 1/2 attempts (+) 1/2 Signles L4: DB S2OH, 20 Singles Conditioning With a 11:00 running Clock… (3) Against 3-min intervals with 1-min Rest b/w each 0:00-3:00 10 HSPU 15 Power Snatches 20 Wallballs 3:00-4:00...

WOD for 053018

May 29, 2018SiteplicityDaily Workouts0

For Funsies 5 Rounds of Rowling…. Strength Within 15-mins SuperSet: 3×8 Floor Press (Increasing, but not to failure) 3×15 Bent Over Row (Pronated Grip)(Light weight, catch a pump) *Rest as needed Conditioning 14-min AMRAP 100m Farmer’s Carry 20 Box Jump Overs Row, 500m/400m L1: 24“/20“, 70/53, 500/400m Row L2: 24″/20″, 53/35, 500m/400m...

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