Siteplicity – Page 97 – Courage Fitness Durham

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...

WOD for 052918

May 28, 2018SiteplicityDaily Workouts0

Barbell Gymnastics 2-Position Power Cleans: 2-2-2-1-1 Build in weight each set. Keep the single technically sound Note: 2’s= High Hang (+) Regular Hang (+) High hang (+) Regular hang Note: 1’s= High hang (+) Regular hang Conditioning For Time (12 Min Cap) 50 Sit-ups -Then- 3 Rounds: 12 Hang Power Cleans 8 Front Rack...

WOD for 052818

May 27, 2018SiteplicityDaily Workouts0

“Murph” For Time Run 1 Mile 100 Pullups 200 Pushups 300 Airsquats Run 1 Mile *Partition the reps as needed *Wear a weight vest or body armor if you have it

WOD for 052718

May 26, 2018SiteplicityDaily Workouts0

Strength/Skill: Take time to make up a missed Skill or Strength piece from this Week 9-min AMRAP 9 Wall Balls 3 Snatches L1: 155/105, 20/14 L2: 115/85, 20/14 L3: 75/55, 14/12 L4: 10 DB Snatches (Alternating), 12/10

WOD for 052618

May 25, 2018SiteplicityDaily Workouts0

With a Partner…. 9-min AMRAP 9 Box Jumps 7 Hang Power Snatches 5 Bar Over Burpees -How to get through the workout: 1 Person on the Rower/1 Person on the AMRAP- **Switch every 20/16 Cal. Score= Rounds and reps/Cals on the rower L1: 24”/20”, 135/95 L2: 24”/20”, 95/65 L3: 24”/20” Step-overs, 75/55 L4: 20”/17”...

WOD for 052518

May 24, 2018SiteplicityDaily Workouts0

Strength: Core 16-min EMOM (Alternating) Station 1: Double KB OH HOLD (0:30) Station 2: Double KB FR HOLD (0:30) Station 3: “HEAVY” Back Rack Hold (0:30) Station 4: Rest Conditioning 18-min AMRAP 50 Sit ups 40 Wallballs 30 Power Cleans 20 Thrusters 10 Muscle Ups L1: 135/95,20/14, Ring or Bar MU L2:115/85, 20/14,...

WOD for 052418

May 23, 2018SiteplicityDaily Workouts0

Strength: Power Snatch On the Minute (15 Minutes) EMOTM x 3: 4 singles @ 60% -1 Min Rest- EMOTM x3: 3 Singles @ 65% -1 Min Rest- EMOTM x 3: 2 Singles @ 70% -1 Min Rest- EMOTM x 3: 1 Single @ 75-80% Snatch Deadlift 3-3-3 @90-100% Max Snatch Rest 60-90 secs between...

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