Daily Workouts – Page 156 – Courage Fitness Durham

Hero WOD “DG”

September 4, 2015SiteplicityDaily Workoutsthrusters, toes to bar, walking lunges0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “DG” AMRAP in 10 minutes: 8 Toes to Bar 8 DB Thruster (35/25) 12 DB Walking Lunge

Sleeping On The Sidewalk

September 3, 2015SiteplicityDaily Workouts, Olympic Workoutsoverhead squat, row, snatch0

WOD Strength: Snatch 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 4 rounds for time: Row 500m 10 Overhead Squat (135/95)

Tow Truck Is Pulling Away

September 2, 2015SiteplicityBodyweight Workouts, Daily Workoutsdouble unders, handstand pushups, knees to elbows, push press0

WOD Strength: Push Press 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 5 Rounds: 5 Handstand Pushups 15 Knees to elbows 25 Double Unders Rest 1 minute between rounds

Took My Whole Paycheck

September 1, 2015SiteplicityDaily Workouts, Olympic Workoutsburpee pullups, clean pull, hang power clean, sumo deadlift high pull0

WOD Skills: Kipping pullups and muscle ups Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 As heavy as possible Metcon: AMRAP in 10 minutes: 10 sumo deadlift w/shrug (155/105) – like the video above, but in a sumo stance 10 burpee pullups

Just Got A New Promotion

August 31, 2015SiteplicityDaily Workouts, Olympic Workouts, Strength Workoutsbox jumps, deadlift, power snatch0

WOD Skill: Snatch position drills Strength: Deadlift 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 21-15-9 For Time: Power Snatch (115/75) 90 degree Box Jumps (24/20) Time cap of 10 minutes

Takin It Next Semester

August 30, 2015SiteplicityDaily Workouts, Olympic Workoutsclean, kettlebell swings, snatch push press0

Great job to everyone who competed in the Strength & Conditioning Total this weekend! Shout out to the Champs, Phil and Krista! WOD Skills: Strength: Snatch Push Press 2-2-2-2-2-2 As heavy as possible. Take the bar from the rack. Metcon: 5 rounds for time: 5 Full cleans (185/135) 20 American KB Swings (52/35) Time cap...

I Coulda Passed

August 29, 2015SiteplicityBenchmark WODs, Daily Workoutsburpee box jumps, overhead squat0

Great job to everyone who took on the Strength & Conditioning Total yesterday! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Becca” 21-15-9 OHS (95/65) Burpee Box Jumps (24/20)

Strength & Conditioning Total Day – August 2015

August 28, 2015SiteplicityDaily Workoutsback squat, deadlift, press0

Join us today for a Strength & Conditioning Total from 9-11am! Weigh-ins begin at 9am and Back Squats start at 9:15. Should be done by 11am! Come ready to lift heavy and cheer loud! Best p0und for pound male and female take home the CFD Championship Belt!

I Coulda Cheated

August 27, 2015SiteplicityDaily Workouts, Olympic Workoutsclean pull, ground to overhead, hang power clean0

Strength & Conditioning Total is TOMORROW! 1RM Squat, Press, and Deadlift – 9-11am. No regular WODs! WOD Skills: tumbling or agility drills Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 Complete with as much weight as possible Metcon: 10 Minutes Max Reps Ground to Overhead (135/95)

Was Gonna Go To Class

August 26, 2015SiteplicityDaily Workoutsfarmer's walk, pistols, power snatch, snatch, walking lunge0

Strength & Conditioning Total is Saturday! 1RM Squat, Press, and Deadlift – 9-11am. No regular WODs! WOD Skill: Pistols Strength: Snatch 3-3-3-1-1-1 Work up to 85% 1RM Metcon: 400m Farmers Walk (52/35) 3 Rounds: 20 x Walking lunge steps (10 each) 5 Power Snatch (115/85) Then, 400m Farmers Walk Time cap of 16 minutes

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