Bodyweight Workouts – Page 9 – Courage Fitness Durham

Rhymes Will Groove You

April 13, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsdouble unders, hang snatch, kettlebell swings, pushups, snatch0

*SCHEDULE UPDATE* We’ve replaced the Wednesday 7:30 WOD with a second weekly Mobility Class with Colbey! WOD Strength: Hang Snatch warmup with increasing loads 50% x 2 60% x 2 65% x 1 70% x 1 75% x 1 1-1-1-1 @ 80% 1RM Metcon: For Time: 5 Snatch (135/95) 15 Pushups 30 Kettlebell Swing (62/44)...

Good Like Sunkist

April 11, 2015SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutsbox jumps, calories, lateral bar burpees, thrusters0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2: Relay style, one partner at a time: 21 – 15 – 9: Thruster (95/65) Box Jump (24/20) After each partner completes the first couplet: 21 – 15 – 9: Row for Calories Lateral Barbell Burpees

On The House Tip

April 8, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbar over burpees, front squat, power clean, push jerk0

Join us for the 1st Annual CFD Pullup Challenge and Cookout on Saturday, May 2nd! WOD Strength: Push Jerk warmup with increasing loads, taking the bar from the rack 2 x 50% 2 x 60% 2 x 70% 1 x 80% 1 x 85% 3-3-3-3-3 @ 90% Metcon: Festivus #3 With a running clock: 0-2:00:...

See Sweat Comin Out Your Pores

April 7, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbox jumps, double unders, power clean, push press0

Join us for the 1st Annual CFD Pullup Challenge and Cookout on Saturday, May 2nd! WOD Strength: Power Clean warmup with increasing loads as follows: 50% x 2 60% x 2 70% x 2 75% x 1 80% x 1 1-1-1-1 85% Metcon: Festivus 3: AMRAP 5 Minutes 5 Push Press (115/75) 15 Box...

Blue Devil

April 6, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsair squats, double unders, front squat, kettlebell swings, situps, thrusters0

Join us for the 1st Annual CFD Pullup Challenge and Cookout on Saturday, May 2nd! WOD Strength: Front Squat warmup with a few sets of increasing loads starting around 50% in sets of 5-3-2-2 6-6-6 @ 75% If you’re feeling good, go for max reps on the 3rd set Metcon: Blue Devil For Time:...

The Rhythm And The Rhyme

April 5, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutshang snatch, row, wall ball0

The CFD Pullup Challenge is coming on Saturday, May 2nd! There are three divisions (including with bands) so everyone can participate! WOD Strength: Hang Snatch From the hip or just above/below the knee 50% x 2 60% x 2 70% x 2 75% x 1 80% x 1 85% x 1 90% x 1...

Thanks, Easter Bunny! Buck, Buck!

April 4, 2015SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutsburpees, double unders, kettlebell swings, overhead squats, push press, run, walking lunges0

HAPPY EASTER! Gym is open today for WODs with Coach Lori at 10 and 11am! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Each partner completes a full round while the other rests AMRAP in 5 minutes: 7 Burpee 15 Walking lunges AMRAP in 8 minutes:...

Bump N Grind

March 31, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsair squats, double unders, pullups, push jerk, pushups0

Congratulations to everyone who completed the 2015 Open! If you completed all 5 WODs and logged your scores email dave@crossfitdurham.com with your t-shirt size. Team CFD shirts will be in by the end of April! WOD Strength: Push Jerk warmup with increasing loads in sets of 2 – 40%, 50%, 60%, 70%, 75%4-4-4 @ 80%...

Whole New World

March 29, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdouble unders, front squat, kettlebell swings, run, situps0

Congratulations to everyone who completed the 2015 Open! If you completed all 5 WODs and logged your scores email dave@crossfitdurham.com with your t-shirt size. Team CFD shirts will be in by the end of April! WOD Strength: Front Squat Test 1RM Metcon: Run 800m 50 Double Unders 50 KB Swings (62/44) 50 Abmat Situps Run...

Open 15.5

March 26, 2015SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsrow, thrusters0

Don’t forget! Olympic Weightlifting Class TOMORROW at 11am (w/ Dave) and Sunday morning Pullup/Muscle Up session at 9am! WOD Open WOD 15.5 For Time: 27 Calorie Row 27 Thrusters (95/65 RX) (65/45 Scaled) 21 Calorie Row 21 Thrusters 15 Calorie Row 15 Thrusters 9 Calorie Row 9 Thrusters

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