Daily Workouts – Page 146 – Courage Fitness Durham

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)

Change Your Head

December 14, 2015SiteplicityDaily Workoutsbox jumps, deadlift, muscle ups, toes to bar, wall ball0

Our new 9-week programming cycle started this week! Check it out here WOD Skills: Muscle Ups AMRAP in 10 minutes Then, Tabata Toes to Bar (4 minutes) Metcon: 3 Rounds: 12 Deadlifts (275/185) 24 Box Jumps (24/20) 36 Wall Ball(20/14) Time cap of 15 minutes

Brother You Have To Wait

December 13, 2015SiteplicityDaily Workouts, Strength Workoutsback squat, kettlebell swings, situps0

Our new 9-week programming cycle starts today! Check it out here WOD Strength: Back Squat 3-3-3-1-1-1 As heavy as possible Metcon: 21 – 18 – 15 – 12 – 9 – 6 – 3: Kettlebell Swings (52/35) Situps Time cap of 12 minutes

All Doing What We Can

December 12, 2015SiteplicityDaily Workouts, Team Workoutsbox jump overs, row, thrusters0

Hope everyone had a great time at the Holiday Party last night! Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3 AMRAP 20 9 Calorie Row 9 Box Jump Overs (20) 9 Thrusters (95/65) Workout is a Relay. Partner 1 completes all reps, followed by...

Donny

December 11, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsburpees, deadlift0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Donny” 21-15-9-9-15-21 reps of: Deadlift (225/155) Burpee U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011,...

Love To See The Plan

December 10, 2015SiteplicityDaily Workouts, Olympic Workoutshandstand pushups, jerk balance, power clean, split jerk0

Join us TOMORROW afternoon for flag football at 1pm and TOMORROW night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: 2 Jerk Balance + 1 Split Jerk 6 sets as heavy as possible Metcon: 15-12-9 Power Cleans (185/120) Handstand Pushups

You Got A Real Solution

December 9, 2015SiteplicityDaily Workouts, Olympic Workoutshang snatch, overhead squat, pullups0

Join us Saturday afternoon for flag football at 1pm and Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Hang Snatch 3-3-3-1-1-1 Work up to 1RM Metcon: AMRAP 12 minutes: 2 OHS (115/75) 2 Pullups 4 OHS 4 Pullups 6 OHS 6 Pullups Continue adding 2 reps to each round

You Can Count Me Out

December 8, 2015SiteplicityDaily Workouts, Strength Workoutsdeadlift, double unders, press, toes to bar0

Join us Saturday afternoon for flag football at 1pm and Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Press 3-3-3-1-1-1 Work up to 1RM Metcon: AMRAP in 10 minutes: 30 Double Unders 10 Toes to Bar 5 Deadlift (275/155)

All Want To Change The World

December 7, 2015SiteplicityDaily Workouts, Strength Workoutsclean, front squat, jerk, wall ball0

Join us Saturday afternoon for flag football at 1pm and Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Front Squat 3-3-3-1-1-1 Work up to 1RM Metcon: 3 Rounds: 10 Clean and Jerk (135/95) 25 Wall Ball (20/14)

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

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