Daily Workouts – Page 145 – Courage Fitness Durham

Christmas Day 2015

December 24, 2015SiteplicityBenchmark WODs, Daily Workouts0

Merry Christmas! WOD today is at 12pm with Coach Lori! WOD “The Grinch” 12-11-10-9-8-7-6-5-4-3-2-1 Reps For Time: Deadlift (225/155) Ring Dips Wall Ball (20/12)

12 Days of Xmas 2015

December 23, 2015SiteplicityBenchmark WODs, Daily Workouts0

Merry Christmas Eve! CFD’s 12 Days of Xmas WOD Perform like the song. 1 burpee pullup, 2 deadlifts and 1 burpee pullup, 3 KTE 2 deadlifts and 1 burpee pullup, etc 1 – Burpee Pullup 2- Deadlifts 3- Knees to Elbows 4- Wall Ball 5- Kettlebell Swings 6- Box Jumps 7- Push Presses 8- Med...

You Better Not Cry

December 22, 2015SiteplicityDaily Workoutsback squat, deadlift, double unders, row, run0

WOD Strength: Deadlift 3-3-3-1-1-1 As heavy as possible Metcon: 10 Min EMOM: 80% 1RM back squat, hold bar on back for 15 seconds, then 2 reps squat rest remainder of minute Upon completion pick one of three: 1k Row, 800M run or 250 DU

You Better Watch Out

December 21, 2015SiteplicityDaily Workoutspower snatch, press, pullups0

WOD Strength: Press 3-3-3-1-1-1 As heavy as possible Metcon: 9-12-15-12-9 : Power Snatch (95/65) Pullups

Way Up In The Sky

December 20, 2015SiteplicityDaily Workouts, Olympic Workoutsbox jumps, burpees over the bar, clean, front squat0

Strength: Clean 3-3-3-1-1-1 As heavy as possible Metcon: 5 Rounds: 10 Box Jumps (30/24) 10 Front Squat (155/105) 10 Burpees over the bar Time cap of 14 minutes

Night Wind To The Little Lamb

December 19, 2015SiteplicityDaily Workouts, Team Workoutsmuscle ups, overhead squats, snatch, toes to bar0

Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: In Teams of 2 2 Rounds: 40 Overhead Squats (115/80) 40 Toes to Bar 20 Squat Snatches (115/80) 20 Muscle Ups

Nate

December 18, 2015SiteplicityBenchmark Hero WODs, Daily Workoutshandstand pushups, kettlebell swings, muscle ups0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Nate” AMRAP in 20 minutes: 2 Muscle Ups 4 Handstand Pushups 8 Kettlebell Swings (70/52) Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and...

Ain’t Gonna Make It With Anyone Anyhow

December 17, 2015SiteplicityDaily Workoutsoverhead squats, row0

Our new 9-week programming cycle started this week! Check it out here WOD Strength: Front Squat 3-3-3-1-1-1 As heavy as possible for the day Metcon: AMRAP in 12 minutes 30 Calorie Row 15 Overhead Squats (95/65)

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

It’s The Institution

December 15, 2015SiteplicityDaily Workouts, Olympic Workoutsburpees, push jerk, run, split jerk0

Our new 9-week programming cycle started this week! Check it out here WOD Strength: Split Jerk 3-3-3-1-1-1 As heavy as possible Metcon: 4 Rounds: Run 400m 25 Burpees 15 Push Jerk (135/95)

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