Bodyweight Workouts – Courage Fitness Durham

Day Destroys The Night

March 19, 2016SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutsair squat, dumbbell snatch, toes to bar0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 AMRAP 20: 3 Air Squat, 3 Toes To Bar, 3 Dumbbell Snatches (50/35) 6 Air Squat, 6 Toes To Bar, 6 Dumbbell Snatches (50/35) 9 Air Squat, 9 Toes To Bar, 9 Dumbbell Snatches (50/35)...

The Landslide Brought Me Down

March 6, 2016SiteplicityBodyweight Workouts, Daily Workoutsback squat, kettlebell swings, pullups, pushups0

16.3 viewing party is Thursday night at 8pm! Be sure to get your scores in for 16.2 by tonight at 8pm! Strength: Back Squat 3-3-3-1-1-1 As heavy as possible Metcon: 3×3 min AMRAPS 1 min rest between 5 KB swings 72/55 5 pullups 5 pushups Endurance Workout 8 Rounds Run 200m Rest 2 minutes Row 250m Rest...

In Like A Lion

February 29, 2016SiteplicityBodyweight Workouts, Daily Workoutsback squat, bicycles, hovers, run, v ups0

WOD Strength: Back Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: 1 mile run then 8 minutes AMRAP 8 hovers, 8 v-ups, 8 bicycles Time cap of 18 minutes

I Want Your Disease

February 3, 2016SiteplicityBodyweight Workouts, Daily Workoutsdouble unders, muscle ups, pushups, thrusters0

February Thirsty Thursday is TONIGHT, 8pm, at Fullsteam Brewery! Drinks AND Trivia! WOD Skills: Muscle Ups max reps EMOM 10 minutes Then, Tabata Pushups, 4 minutes Metcon: For time: 30 Thrusters (95/65) 90 Double Unders 20 Thrusters 60 Double Unders 10 Thrusters 30 Double Unders

Come On Lets Go And Play

January 25, 2016SiteplicityBodyweight Workouts, Daily Workoutsdouble unders, kettlebell swings, plank holds, ring dips, run0

CFD Intramurals registration is OPEN! Captains have been named and teams will start recruiting this week! Read here WOD Skills: Ring Dips max reps EMOM 10 minutes Then, Tabata Plank Holds 6 minutes Metcon: Run 800m 4 Rounds 20 KB Swings (70/52) 60 Double Unders Run 800m

Do You Wanna Build A Snowman

January 24, 2016SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squat, clean, jerk, toes to bar0

CFD Intramurals registration is OPEN! Captains have been named and teams will start recruiting this week! Read here WOD Strength: Back Squat 3-3-3-1-1-1 Metcon: AMRAP in 9 minutes: 3-6-9-12-etc Clean and Jerk (135/95) Toes To Bar

Should Auld Acquaintance Be Forgot

December 27, 2015SiteplicityBodyweight Workouts, Daily Workoutsdouble unders, handstand pushups, overhead squats, pistols0

WOD Skills: Handstand Pushups max reps EMOM, 10 minutes 3 Pistols R & L EMOM, 5 minutes Metcon: For time: 50 Double Unders 15 Overhead Squats (135/95) 100 Double Unders 30 OHS 100 Double Unders 15 OHS 50 Double Unders

Free Your Mind Instead

December 16, 2015SiteplicityBodyweight Workouts, Daily Workoutsflutter kicks, good mornings, kettlebell swings, plank, situps, snatch0

Our new 9-week programming cycle started this week! Check it out here WOD Strength: Snatch 3-3-3-1-1-1 As heavy as possible Metcon: 3 Rounds: 20 Abmat Situps 30 Banded KB Swings 40 Flutter Kicks 50 Banded Good Mornings 60 Second Plank Hold Time cap of 20 minutes

You Say You Want A Revolution

December 6, 2015SiteplicityBodyweight Workouts, Daily Workoutshang power snatch, muscle ups, ring dips, run, toes to bar0

Join us Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Tabata Ring Dips, 4 minutes Tabata Toes to Bar, 4 minutes Metcon: 3 rounds for time of: 9 Muscle-Ups (18 pullups) 11 Hang Power Snatches (115/75) Run 400m Time cap of 15 minutes

Am I Bad Bout That Money

December 3, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, hang snatch, muscle ups, pullups0

Flag Football anyone? CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Metcon: 12-9-6 reps Squat cleans (225/155) Muscle-ups (2:1 pullups sub)

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