Benchmark WODs – Page 19 – Courage Fitness Durham

Hello, Old Friend

August 10, 2010SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workoutskettlebell swings, pullups, run0

Fight Gone Bad 5 — September 25th! Join our team and help us raise money for the Wounded Warrior Project! WOD for Wednesday 081110 — – Click Here For Today’s Schedule “Helen” 3 Rounds For Time: Run 400m 21 KB Swings (52/35) 12 Pullups Post Time to Comments This is a Strength & Conditioning Benchmark WOD. Time to...

Annie Get Your Gun

July 27, 2010SiteplicityBenchmark WODs, Daily Workouts, Strength Workoutsdeadlift, double unders, situps0

Fight Gone Bad 5 — September 25th! Join our team! WOD for Wednesday 072810 — – Click Here For Today’s Schedule Deadlift Warmup: 5 reps @40/50/60% 1RM Work: 4 sets of 4 reps @75% 1RM, 1 set of Max Reps @75% 1RM –Rest– “Annie” 50-40-30-20-10 Rep Rounds of: Double Unders Situps Post Deadlift Loads and Metcon Time to...

Love Of The Game

July 25, 2010SiteplicityBenchmark WODs, Daily Workouts, Endurance Workouts, Olympic Workoutsclean, jerk, overhead squat, run0

New Bootcamps begin TODAY! WOD for Monday 072610 — – Click Here For Today’s Schedule “Nancy” 5 Rounds For Time: Run 400m 15 Overhead Squats (95/65) Post Metcon Time to Comments This is a Strength & Conditioning Benchmark WOD. Scale Overhead Squats to ensure proper movement execution. ENDURANCE WOD tonight at 6pm! Run or Row 6 Rounds...

Amanda

July 24, 2010SiteplicityBenchmark WODs, Daily Workouts, Strength Workoutsfront squat, muscle ups, snatch0

New Bootcamps begin TOMORROW! Thanks to everyone who came out for yesterday’s Tactical Strength Challenge! WOD for Sunday 072510 — – Click Here For Today’s Schedule Front Squat Warmup: 3 reps @40/50/60/75% 1RM Work: 4 sets of 1 rep @90% 1RM, 1 set of Max Reps @90% 1RM –Rest– “Amanda” 9-7-5 Rep Rounds For Time of: Muscle...

Tactical Strength Challenge

July 23, 2010SiteplicityBenchmark WODs, Daily Workoutsdeadlift, kettlebell snatch, pullups0

Tactical Strength Challenge TODAY! 9am – Noon The Tactical Strength Challenge (TSC) is a strength competition consisting of three events: A three-attempt deadlift Pullups for max reps Kettlebell snatches for max reps in a 5:00 time period Score is determined by the combined score in the three events, based on percentages of the TSC References...

Bodyweight Max

July 16, 2010SiteplicityBenchmark WODs, Daily Workouts, Strength Workoutsbench press, pullups0

New Bootcamps begin on July 26th! Register by July 20th and SAVE 10%! Tactical Strength Challenge Saturday, July 24th — More info WOD for Saturday 071710 — – Click Here For Today’s Schedule “Lynne” 5 Rounds For Max Reps, Not For Time: Bench Press (Bodyweight) Pullups Post Loads and Number of Reps to Comments This is a Strength &...

Queen Elizabeth

July 2, 2010SiteplicityBenchmark WODs, Daily Workouts, Strength Workoutsclean, deadlift, ring dips0

Pool Party & Potluck! Saturday, July 10th — More info Tactical Strength Challenge Saturday, July 24th — More info WOD for Saturday 070310 – Click Here For Today’s Schedule Deadlift Warmup: Perform 5 reps @ 40%, 50%, 60% 1RM Work Sets: 4 sets of 2 Reps @ 85% 1RM, 1 set of Max Reps at 85%...

Cat’s In The Cradle

June 19, 2010SiteplicityBenchmark WODs, Daily Workouts, Endurance Workouts0

THANKS TO EVERYONE WHO CAME OUT FOR YESTERDAY’S GYMNASTICS WORKSHOP! THANK TO COACH ALLISON! 70’S BIG CHALLENGE! Next Saturday, 9am-Noon! More info here! WOD for Sunday 062010 – Click Here For Today’s Schedule “Kelly” For Time: Run 400m 30 Wall Ball (20/12) 30 Box Jumps (24/20) Post Time to Comments This is a Strength &...

Last Stand

May 29, 2010SiteplicityBenchmark WODs, Daily Workoutsbox jumps, deadlifts, floor wipers, pullups, pushups0

Good luck to Ashley and Allison competing this weekend in the Strength & Conditioning Games Southeast Regionals in Jacksonville, FL! Follow their results here! Bootcamps begin again on Monday, June 7th! Register by TOMORROW and SAVE 10%! WOD for Sunday 053010 – Click Here For Today’s Schedule “300” Workout For Time: 25 Pullups 50 Deadlifts...

Wild Blue Yonder

May 22, 2010SiteplicityBenchmark WODs, Daily Workoutsburpees, front squats, jerks, overhead squats, sumo deadlift high pulls, thrusters0

Bootcamps beginning again on Monday, June 7th! Register TODAY and SAVE 10%! We’re giving you ONE MONTH FREE when you refer a friend to one of our upcoming Foundations Classes! WOD for Sunday 052310 – Click Here For Today’s Schedule “Airforce WOD” For Time: 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead...

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