Daily Workouts – Page 158 – Courage Fitness Durham

Put Out The Vibe

August 16, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpees, clean deadlift, run0

WOD Skills: Strength: Clean Deadlift (with pauses – see video) 2-2-2-2-2-2 As heavy as possible Metcon: 3 Rounds: Run 400m 21 180 degree Burpees

31 Heroes

August 15, 2015SiteplicityBenchmark Hero WODs, Daily Workouts, Partner Workoutsbox jumps, rope climbs, run, thrusters0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “31 Heroes” Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) As Partner A starts the triplet, Partner B runs 400m with a sandbag(45/25). When the run is completed, partners switch and...

Coach Josh Benchmark

August 14, 2015SiteplicityBenchmark WODs, Daily Workoutsball slam, burpees, run0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Josh” Run 800m Then 10,9,8,7,6,5,4,3,2,1 Ball slams 1,2,3,4,5,6,7,8,9,10 Burpees Then, Run 800m

This Party Really Died

August 13, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpees, snatch balance, wall ball0

WOD Skills: Toes to Bar Toes to Rings Strength: Snatch Balance 2-2-2-2-2-2 as heavy as possible Metcon: 4 Rounds 15 Burpees 15 Wall Balls (30/20)

Only Gone Four Inches

August 12, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpee broad jump, clean, snatch0

WOD Skills: Snatch and Clean drills Strength: Clean 3-3-3-1-1-1 work up to 85% 1RM by the last set Metcon: AMRAP in 10 minutes 3 Full Snatch (135/95) 30′ Burpee Broad Jump

7 Year Itch

August 10, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean pull, hang power clean, pullups, thrusters0

WOD Skills: Kipping Pullups Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 As heavy as possible (1 rep of each makes up the 2 reps) Metcon: AMRAP in 5 minutes (Ascending Ladder, 1, 2, 3 etc) Thrusters/Pullups Rest 3 Minutes Repeat

Like Flies On A Rib Roast

August 9, 2015SiteplicityDaily Workouts, Strength Workoutsback squat, deadlift, power clean, push jerk, run0

New 6 week training cycle begins tomorrow! Click here for the strength template WOD Skill: Strength: Back Squat 5-5-5-3-3-3 Work up to 85% 1RM Metcon: Run 400m 10 Push Press/Jerk (135/95) Run 800m 20 Power Clean Run 400m 30 Deadlift Time cap of 16 minutes

Melt My Brain

August 8, 2015SiteplicityDaily Workouts, Partner Workouts0

Great job to everyone who participated in yesterday’s Durham Weightlifting Open! Thanks to all our volunteers! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 21-18-15-12-9-6-3 Burpee Over the Rower Calorie Row *One partner completes 21’s then second partner completes 21’s and so on...

Outdoor WOD and Oly Meet

August 7, 2015SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsburpees, jumping lunges, pushups0

We are hosting a Developmental Olympic Weightlifting Meet today from 9am-1pm! We WILL have WODs at 9 and 10am in the park behind the gym, as well as our Community Workout at 11am. There is Open Gym today from about 1-3pm! WOD: 25 MIN AMRAP –Ascending ladder— 1 suicide 1 round of (5 burpees,...

My Density Has Brought Me To You

August 6, 2015SiteplicityDaily Workouts, Strength Workoutsback squat, overhead squat, run0

Come cheer on your fellow CFDers TOMORROW from 9am-1pm for our Developmental Olympic Weightlifting Meet! WOD Skills: Rope Climbs Strength: Overhead Squats 2-2-2-2 @ 95% 1RM Metcon: For Time: 30 Back Squat (200/145) Run 1 Mile 15 Back Squat (approx 65%) Time cap of 20 minutes

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