Daily Workouts – Page 151 – Courage Fitness Durham

Never Knew No Good From Bad

October 26, 2015SiteplicityDaily Workouts, Olympic Workoutsdeadlift, handstand pushups, jerk balance, kettlebell swings, split jerk0

Our Halloween Weightlifting Spectacular is THIS Saturday! One women’s spot remain. Email Dave! WOD Strength: 2 Jerk Balance + 1 Split Jerk 6 sets as heavy as possible Metcon: 5 rounds: 7 Deadlifts (275/185) 30 KB Swings (52/35) 7 Handstand Pushups Time cap of 18 minutes

Gonna Let It All Hang Out

October 25, 2015SiteplicityDaily Workouts, Olympic Workoutschest to bar pullups, clean, front squat, jerks0

Our Halloween Weightlifting Spectacular is THIS Saturday! Two women’s spots remain. Email Dave! WOD Strength: Front Squat 3-3-3-1-1-1 1st set around 80% and finish with 1RM for the day Metcon: 15-12-9 reps: Clean and Jerks (135/95) Chest-to-bar Pullups

Down Beside That Red Fire Light

October 24, 2015SiteplicityBodyweight Workouts, Daily Workoutsdouble unders, front squat, handstand pushups, kettlebell swings, rowing0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Choose between Rowing (Calories), Double Unders, Kettlebell Swings, Handstand Pushups, Front Squat (50% 1RM) AMRAP in 5:00 – Movement 1 Rest 1 Minute AMRAP in 4:00 – Movement 2 Rest 1 Minute AMRAP in 3:00 – Movement 3...

“Adrian”

October 23, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsbox jumps, forward roll, toes to bar, wall climb0

Eat Chipotle and help a good cause this Saturday on Erwin Road! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Adrian” 7 Rounds For Time: 3 Forward Rolls 5 Wall Climbs 7 Toes To Bar 9 Box Jumps (30/24) U.S. Army Sergeant First Class Adrian Elizalde,...

Treat It Like A Capital Crime

October 22, 2015SiteplicityDaily Workouts, Olympic Workoutshang clean, pullups, pushups, run0

Eat Chipotle and help a good cause this Saturday on Erwin Road! WOD Strength: Hang Clean 3-3-3-1-1-1 1st set at 60%, last rep around 85% 1RM Metcon: 5 Rounds Run 400m 20 Pushups 10 Pullups Time cap of 20 minutes

Keep Pushin For The Fortune and Fame

October 21, 2015SiteplicityDaily Workouts, Olympic Workoutsclean, jerk, muscle ups, overhead squat, snatch balance0

CFD is going to the NC State Fair TONIGHT! Check it out! WOD Strength: 2 Snatch Balance + 2 Overhead Squat 6 sets as heavy as possible Metcon: AMRAP in 12 minutes: 5 Muscle Ups 10 Clean & Jerk (155/105)

Pay You At Another Time

October 20, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutspush press, row, split jerk0

CFD is going to the NC State Fair TOMORROW! Check it out! WOD Strength: Split Jerk 5-5-5-3-3-3 Start around 60% and work up to 85% 1RM by last set of 3 Metcon: For time Row 30 calories 30 Push Press (135/95) Row 30 calories

Hard Case That’s Tough To Beat

October 19, 2015SiteplicityDaily Workoutsdouble unders, front squat, toes to bar, wall ball0

CFD is going to the NC State Fair THIS THURSDAY! Check it out! WOD Strength: Front Squat 5-5-5-3-3-3 Start around 60% and work up to 85% 1RM by last set of 3 Metcon: AMRAP in 10 minutes: 10 Toes to Bar 15 Wall Ball (20/14) 30 Double Unders

Where The Grass Is Green

October 18, 2015SiteplicityDaily Workouts, Olympic Workoutsburpees, clean, clean pull, deadlifts, split jerk0

CFD is going to the NC State Fair THIS THURSDAY! Check it out! WOD Strength: 1 Clean Pull + 1 Clean + 1 Split Jerk 6 sets as heavy as possible with good technique Metcon: 3 Rounds 10 Deadlift (225/155) 15 Burpees Time cap of 15 minutes

Race Fest Day

October 17, 2015SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutsclean, run, snatch, thrusters0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: In a 10 Minute Window: Run 1 Mile Time Remaining: Max Snatches (135/95) Rest 3:00 In a 7 Minute Window: Run 800 Meters Time Remaining: Max Cleans (135/95) Rest 3:00 In a 4 Minute Window: Run 400 Meters...

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