Benchmark WODs – Page 14 – Courage Fitness Durham

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June 29, 2012SiteplicityBenchmark WODs, Daily Workouts, Olympic Workoutsmuscle ups, snatch0

The Iron Samurai is here this weekend! You shouldn’t miss this! Click here WOD for Saturday 063012 — Click Here For Today’s Schedule Snatch 12-15 reps up to @80% 1RM –Rest– “Amanda“ 9-7-5 reps For Time: Muscle Ups Snatch (135/95) Post Snatch Loads and Workout Time To Comments For the Snatch, work up to a...

Now I’m Found

June 25, 2012SiteplicityBenchmark WODs, Daily Workouts, Strength Workoutsband pull aparts, bench press, clean, jerk0

The Iron Samurai is coming to CFD this weekend! You shouldn’t miss this! Click here WOD for Tuesday 062612 — Click Here For Today’s Schedule Bench Press – medium grip Establish 1RM –Rest– “Grace” For Time: 30 Clean and Jerk (135/95) Finisher: Band Pull Aparts 100 reps Post Bench Press Loads and Workout Time To...

Feliz Día De Las Madres

May 12, 2012SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workouts, Endurance Workoutsair squats, handstand pushups, pistols, pullups, pushups0

CFD is going to see the Durham Bulls on May 19th! Last chance to get tickets! Click here WOD for Sunday 051312 — Click Here For Today’s Schedule “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats OR “Mary” 5 Handstand Pushups 10 Pistols (5 each leg) 15 Pullups Post Rounds Completed...

How Sweet The Sound

May 11, 2012SiteplicityBenchmark WODs, Daily Workouts, Olympic Workoutsclean, jerk, push jerk0

CFD is going to see the Durham Bulls on May 19th! Last chance to get tickets! Click here WOD for Saturday 051212 — Click Here For Today’s Schedule Jerk Establish 1RM –Rest– “Grace” For Time: 30 Clean and Jerks (135/95) Post Jerk Loads and Workout Time to Comments For the strength segment, take 15 minutes...

To Hell And Back

May 10, 2012SiteplicityBenchmark WODs, Daily Workouts, Kettlebell Workouts, Olympic Workoutskettlebell swings, pullups, run, snatch0

CFD is going to see the Durham Bulls on May 19th! Wanna come? Click here WOD for Friday 051112 — Click Here For Today’s Schedule Snatch Establish 1RM –Rest– “Helen” 3 Rounds For Time: Run 400m 21 KB Swings (52/35) 12 Pullups Post Snatch Loads and Workout Time to Comments For the strength segment, take...

Lizzie Borden Had An Axe

May 9, 2012SiteplicityBenchmark WODs, Daily Workouts, Endurance Workouts, Olympic Workoutsclean, ring dips0

CFD is going to see the Durham Bulls on May 19th! Wanna come? Click here WOD for Thursday 051012 — Click Here For Today’s Schedule Clean Establish 1RM –Rest– “Elizabeth” 21-15-9 Reps For Time: Clean (135/95) Ring Dips Post Clean Loads and Workout Time to Comments For the strength segment, take 15 minutes and establish...

Freaky Fran

May 8, 2012SiteplicityBenchmark WODs, Daily Workouts, Kettlebell Workoutspullups, thrusters, turkish get ups0

CFD is going to see the Durham Bulls on May 19th! Wanna come? Click here WOD for Wednesday 050912 — Click Here For Today’s Schedule Turkish Get Up Establish 1RM –Rest– “Fran” 21-15-9 Reps For Time: Thrusters (95/65) Pullups Post TGU Loads and Workout Time to Comments For the strength segment, take 15 minutes and...

Nasty Girls…And Boys

May 7, 2012SiteplicityBenchmark WODs, Daily Workouts, Olympic Workouts, Strength Workoutsair squats, deadlift, hang power cleans, muscle ups, sumo deadlift high pull0

CFD is going to see the Durham Bulls on May 19th! Wanna come? Click here WOD for Tuesday 050812 — Click Here For Today’s Schedule Deadlift Establish 1RM –Rest– “Nasty Girls” 3 Rounds For Time: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) Post Deadlift Loads and Workout Time to Comments For...

The Sun’ll Come Out

May 6, 2012SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workouts, Strength Workoutsdouble unders, push press, run, situps0

CFD is going to see the Durham Bulls on May 19th! Wanna come? Click here WOD for Monday 050712 — Click Here For Today’s Schedule Push Press Establish 1RM –Rest– “Annie” 50/40/30/20/10 Reps For Time: Double Unders Situps Post Push Press Loads and Workout Time and Number of KB Swing Sets to Comments For the...

Dirty Diana

April 17, 2012SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workouts, Strength Workoutsdeadlift, handstand pushups0

CFD is going to see the Durham Bulls on May 19th! Reserve your tickets by April 27th! Click here for more info WOD for Wednesday 041812 — Click Here For Today’s Schedule Deadlift 5-5-5-3-3-3 –Rest– “Diane” 21-15-9 Reps For Time: Deadlifts (225/155) Handstand Pushups Post Deadlift Loads and Workout Rounds to Comments For the strength...

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