Daily Workouts – Page 152 – Courage Fitness Durham

Falkel

October 16, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsbox jumps, handstand pushups, rope climb0

WOD Strength: Take 20 minutes to make up a missed strength worktout from the past week. Metcon: “Falkel” AMRAP in 25 minutes: 8 handstand pushups 8 Box Jumps (30/24) 1 Rope Climb U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort...

Things That Will Bite

October 15, 2015SiteplicityDaily Workouts, Olympic Workoutsdeadlift, front squat, hang snatch, power clean0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Start around 80% and work up to 1RM for the day Metcon: 10,9,8,7,6,5,4,3,2,1 Deadlift Power Clean Front Squat (155/105)

Dreams Of Dragons Fire

October 14, 2015SiteplicityBodyweight Workouts, Daily Workoutspullups, push press, renegade row, walking rack lunge0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Push Press 3-3-3-1-1-1 Start around 80% and work up to 1RM for the day Metcon: 5 rounds 10 Walking Rack Lunges (135/95) – video 15 Pullups 10 Renagade Rows (40/30)

Heavy Thoughts Tonight

October 13, 2015SiteplicityDaily Workouts, Olympic Workoutsburpees, halting clean deadlift, hang power clean, power clean, run0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: 1 Halting Clean Deadlift + 1 Hang Power Clean 6 sets as heavy as possible Metcon: Run 400m Then, 21-15-9 Power cleans (155/105) Burpees Then, Run 400m

Keep You Free From Sin

October 12, 2015SiteplicityBodyweight Workouts, Daily Workoutsair squats, back squat, double unders, knees to elbows0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Back Squat 3-3-3-1-1-1 Start around 80% and work up to 1RM for the day Metcon: 5 Rounds 30 Double Unders 15 Knees to elbows 30 Air Squats

Don’t Forget My Son

October 11, 2015SiteplicityDaily Workouts, Olympic Workoutsbox jumps, burpees, kettlebell swings0

WOD Strength: 1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch 6 sets as heavy as possible Metcon: 3 – 3 minute AMRAP 90 seconds rest between 5 Burpees 5 Kettlebell Swings 72/54 5 Box Jumps

WOD for 101115

October 10, 2015SiteplicityBenchmark Hero WODs, Daily Workouts, Partner Workoutsdeadlift, hang power clean, push jerk, run0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: With a Partner: 800m Run (Together) 10 rounds: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps 800m Run (Together)

Dobogai

October 9, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsfarmer's carry, muscle ups0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Dobogai” 7 Rounds: 8 Muscle Ups 22 yard Farmer’s Carry (50lb each hand) U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team,...

WOD for 100915

October 8, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpee pullups, double unders, goblet squats, hang snatch, kettlebell swings, pushups, row0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Start around 60% and work up to 85% 1RM by the last set Metcon: Minutes 0-5 4min AMRAP/1min Rest 4 Burpees 6 Pull-Ups 12 KB Swings (70/53) Minutes 5-10 500m Row (MAX EFFORT) Minutes 10-15 4min...

Kind Of Lost Track Myself

October 6, 2015SiteplicityDaily Workoutshandstand pushups, power cleans, push press0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Push Press 5-5-5-3-3-3 Start around 60% and work up to 85% 1RM by the last set Metcon: 12-9-6 Power Cleans (205/155) Deficit Handstand Pushups *Note* – there are relatively few reps in this WOD, so don’t be quick to scale...

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