Daily Workouts – Page 129 – Courage Fitness Durham

WOD for 060716

June 6, 2016SiteplicityDaily Workoutsdouble unders, good morning, power clean, row, situps0

Segment 1: 6 rounds of: AMRAP 2 minutes: Calorie Row (20/12) + Max reps of Power Cleans (185/135) 2 minute rest between rounds Segment 2: 3-4 Giant Sets of: 10 Good Mornings 20 Weighted Sit ups These are not for time, but each movement is done back to back with no rest. Segment 3: 2...

WOD for 060616

June 5, 2016SiteplicityDaily Workouts0

Segment 1: EMOM 10 minutes: 1 Squat Snatch You choose to go across, climb or hit a 1RM Segment 2: 3 rep heavy Back Squat Segment 3: 21 DB Thrusters (45/30) Run 400m 18 DB Thrusters Run 400m 15 DB Thrusters Run 400m Endurance: 6 Rounds 150m Sprint – :30 rest between sets Rest 4...

WOD for 060516

June 4, 2016SiteplicityDaily Workoutsburpees, front squat, handstand pushups, pullups0

Shout out to all the CFDers who competed in events all around the Triangle yesterday! WOD Strength: Take 20 minutes to make up a strength segment from the past week. Metcon: Teams of 3 complete the following for time: 100 Front Squats, 135/95 100 Kipping HSPU 100 Burpees 100 Pull ups

WOD for 060416

June 3, 2016SiteplicityDaily Workoutsbox jumps, hang snatch, power clean, row0

We are hosting an Olympic Weightlifting Seminar in the gym today from 9am-5pm. There is NO Open Platform time in the Platform Area today. Barbell Pit is open and all classes will be held. WOD Strength: Hang Snatch 3-3-3-1-1-1 Up to 1RM Metcon: 3 Rounds: 21 Calorie Row 15 Power Cleans (155/105) 9 Box Jumps (30/24)...

WOD for 060316

June 2, 2016SiteplicityDaily Workoutstoes to bar, turkish get ups, wall ball0

WOD Strength: Turkish Get Ups 10 each side As heavy as possible Metcon: 75 Wall Balls (20/14) 50 Toes to bar 50 Wall Balls 25 TTB Scale to finish within 15 minutes

WOD for 060216

June 1, 2016SiteplicityDaily Workoutshandstand pushups, power snatch, push jerk0

WOD Strength: Push Jerk 3-3-3-1-1-1 Up to 1RM Metcon: AMRAP 6: 6 Power Snatches (95/65) 6 Handstand Pushups

WOD for 060116

May 31, 2016SiteplicityDaily Workoutsburpees, clean, handstand pushups, jerk, pullups, run, toes to bar0

WOD Skills: Tabata Toes to Bar, 4 minutes Tabata Handstand Pushups, 4 minutes Metcon: 1000m Run then, 3 Rounds For Time 10 Clean and Jerks (135/95) 10 Chest to Bar Pullups 10 Burpees then, 1000m Run Scale as needed to finish in 20 minutes

Another runner in the night

May 30, 2016SiteplicityDaily Workoutsdeadlift, double unders, front squat0

WOD Strength: Front Squat 3-3-3-1-1-1 Up to 100% 1RM Metcon: EMOM 10 minutes: Odd: 20 Deads, 225/155 Even: 50 Double unders

Memorial Day Murph 2016

May 29, 2016SiteplicityBenchmark Hero WODs, Daily Workoutsair squat, pullups, pushups, run0

Today we honor those who have fallen in defense of our Nation and our freedoms. Please consider a donation to the Michael P. Murphy Foundation as we pay tribute to the fallen with the Hero WOD “Murph” “Murph” For Time Run 1 mile 100 Pullups 200 Pushups 300 Air Squats Run 1 Mile Partition as...

Revved up like a deuce

May 28, 2016SiteplicityDaily Workoutspower clean, row, wall ball0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: With a running clock complete 5 rounds of 1 min at each station: 1. As many cals as possible on rower 2. 10 Power Cleans (135/95) 3. 20 Wall Balls (20/14) Your score is accumulated calories on the...

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