Benchmark WODs – Page 15 – Courage Fitness Durham

Doin The Splits

March 28, 2012SiteplicityBenchmark WODs, Daily Workouts, Endurance Workouts, Strength Workoutsbox jumps, deadlifts, row, split squats0

This Saturday, March 31st we are participating in a local fundraiser WOD for injured Raleigh Police Officer, Adam Young. Check out the details and register here. You can also donate whatever you wish on Saturday morning WOD for Thursday 032812 — Click Here For Today’s Schedule Split Squats (each leg) 2-2-2-2-2-2 –Rest– 3 Rounds For...

Christine Redux

January 14, 2012SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workouts, Endurance Workoutsbox jumps, deadlifts, row, run0

The 2012 Look Better Naked Challenge starts TODAY! You can still sign up! Squat Clinic with Coach Stew – TODAY, 12-2pm! WOD for Sunday 011512 — Click Here For Today’s Schedule Gymnastics Skill Practice 1-2 skills –Rest– “Christine” 3 Rounds For Time: Row 500m 12 Deadlifts (1x bodyweight) 21 Box Jumps (20″) OR Run 4...

Total Time

January 13, 2012SiteplicityBenchmark WODs, Daily Workouts, Endurance Workouts, Strength Workoutsback squat, deadlift, press0

The 2012 Look Better Naked Challenge starts TOMORROW! Squat Clinic with Coach Stew – Tomorrow, 12-2pm! WOD for Saturday 011412 — Click Here For Today’s Schedule Strength & Conditioning Total 1RM Back Squat 1RM Press 1RM Deadlift Post Loads for Each and Total to Comments For the Strength & Conditioning Total, you get three attempts...

Naked Benchmark

January 10, 2012SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workoutsbox jumps, deadlift, row0

The 2012 Look Better Naked Challenge starts Sunday! Squat Clinic with Coach Stew – Sunday, 12-2pm! WOD for Wednesday 011112 — Click Here For Today’s Schedule Skill Take 30 minutes and practice 1-2 gymnastics skills –Rest– “Christine” 3 Rounds For Time: Row 500m 12 Deadlifts (1x bodyweight) 21 Box Jumps (20″) Post Gymnastics Skills Practiced...

New Year, New Benchmarks

January 1, 2012SiteplicityBenchmark WODs, Daily Workouts, Strength Workoutskettlebell swings, overhead squat, pullups, run0

New Bootcamps start TODAY! Not too late to jump in! Info Session for the 2012 Look Better Naked Challenge – Sunday at noon! WOD for Monday 010212 — Click Here For Today’s Schedule Overhead Squat 3-3-3-3-3 –Rest– “Helen” For Time: 3 Rounds For Time: Run 400m 21 KB Swings (52/35) 12 Pullups Post Overhead Squat...

Lynne Lang Syne

December 29, 2011SiteplicityBenchmark WODs, Daily Workouts, Strength Workouts0

New Bootcamps start on Monday! WOD for Friday 123011 — Click Here For Today’s Schedule “Lynne” 5 Rounds NOT For Time: Max Rep Bench Press (1x bodyweight) Immediately followed by, Max Rep Pullups Rest as needed between rounds Post Bench Press and Pullup Reps to Comments This is a Strength & Conditioning Benchmark WOD. There...

Yep, She’s Back

October 18, 2011SiteplicityBenchmark WODs, Daily Workouts, Strength Workoutsfront squat, pullups, thrusters0

Did you hear the big news? WOD for Wednesday 101911 – Click Here For Today’s Schedule Front Squat 3-3-3-3 –Rest– “Fran” 21-15-9 For Time: Thrusters (95/65) Pullups Post Front Squat Loads and Workout Time to Comments For the strength segment, perform 4 sets of 3 Front Squats. Squat all reps below parallel…and keep your elbows...

Amazing “Grace”

October 14, 2011SiteplicityBenchmark WODs, Daily Workoutsclean, jerk0

Click the image above to vote for CFD in the Best Gym Category! Voting Closes TODAY! Barbells For Boobs Workout coming TOMORROW! Need some inspiration to participate? Read this WOD for Saturday 101511 – Heats will run every 15-20 minutes this morning from 9-11am Amazing “Grace” For Time: 30 Clean and Jerks (135/95) Post Time...

Fight Gone Bad 6

September 16, 2011SiteplicityBenchmark WODs, Daily Workouts, Endurance Workoutsbox jumps, push press, row, sumo deadlift high pull, wall ball0

Fight Gone Bad 6 is TODAY! We still need your help! Sign up here You must be registered and raise some funds to participate (19 athletes so far) – As of now we will run 2 heats in the 9am and 2 heats in the 10am class times. We are able to run heats of...

Pizza, Pizza!

September 6, 2011SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workoutsdips, kettlebell swings, pullups, ring dips, run0

Fight Gone Bad 6 is coming on 9/17! Sign up here WOD for Wednesday 090711 – Click Here For Today’s Schedule Dips – Bar or Rings 5 sets of 5 as heavy as possible –Rest– “Helen” 3 Rounds For Time: Run 400m 21 KB Swings (52/35) 12 Pullups Post Dip Loads and Method and Metcon...

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