Daily Workouts – Page 161 – Courage Fitness Durham

Drinks, Chips, Dips, and Dorks

July 15, 2015SiteplicityDaily Workouts, Strength Workoutsclean, double unders, press0

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skill: Double Under Practice Strength: Press 3-3-3-3-3 @ 85% 1RM Metcon: AMRAP in 12 Minutes: 3 Squat Cleans (135/95) 25 Double Unders

Such A Heartbreaker

July 14, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutskettlebell swings, suicide sprint, toes to bar0

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skills: Kipping Pullup and T2B practice Strength: Hang Power Clean/Power Clean 2-2-2-2 @ 85% 1RM 1st rep of each set of 2 is HPC, 2nd rep PC Metcon: 4 Rounds Suicide Run (approx 90ft/90/90/90 – 4x down and back the pullup rig)...

Totally Geek To Totally Sheik

July 13, 2015SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsoverhead squats, ring dips, shuttle run0

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skills: KB Overhead Squats and hip openers Strength: Overhead Squat 10-10-10-10 @ 60% 1RM Metcon: 4 Rounds: Round 1/2: 20 Ring Dips Ladder Run (25/50/100m turnaround) – 350m total per round Round 3/4: 10 Ring Dips Ladder Run (50/100/200m turnaround) – 700m total...

Tried To Buy My Way In

July 12, 2015SiteplicityBenchmark Hero WODs, Daily Workouts, Olympic Workoutspower snatch, snatch0

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skill: Snatch drills – drops, heaves, and balances Strength: Snatch Test 1RM Metcon: “Randy” For Time: 75 Power Snatch (75/55)

That Was A Good One

July 11, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbear crawl, double under, row, sled push0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 2 Total Rounds of 3 Minutes at Each Station, partners trade off during each 3 minute period 1. Row for Calories 2. Prowler Push (50 Meters) 3. Double Unders 4. Bear Crawl (50ft)

Coach Paul Benchmark

July 10, 2015SiteplicityDaily Workoutsball slam0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Paul” For time: 150 Ball Slams (30/20)

Draped All Over Me

July 9, 2015SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsback squat, row0

WOD Strength: Back Squat 2-2-2-2 @ 95% 1RM Metcon: With a partner, take turns rowing: 500m 400m 300m 200m 100m

Didn’t You Take Economics?

July 8, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsdeadlift, muscle ups, power cleans0

Join us for Thirsty Thursday TONIGHT at Motorco, 7:30pm! Nothing formal…just some casual time away from the WOD with you CFD friends! WOD Strength: Deadlift 3-3-3-3-3 @ 85% 1RM Metcon: On the 2 Minute for 20 Minutes 2 Muscle Ups 5 Power Cleans (185/135)

Some Sort Of Mechanized Transportation

July 7, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdouble unders, power snatch, press, pushups0

Join us for Thirsty Thursday this week at Motorco, 7:30pm! Nothing formal…just some casual time away from the WOD with you CFD friends! Strength: Press 6-6-6-6 @ 75% 1RM Metcon: AMRAP in 12 minutes: 5 Power Snatch 10 Pushups (scale up option: Handstand Pushups) 20 Double Unders

At Least I Got Paid

July 6, 2015SiteplicityDaily Workouts, Olympic Workoutshang power clean, push press, row0

WOD Strength: Hang Power Clean 2-2-2-2 @ 80% 1RM Sets should be done unbroken, ie don’t lower the bar to the floor between reps *Bonus* – If your hands are not destroyed from yesterday (they shouldn’t be) complete 10 Toes To Bar between sets. Metcon: 4 rounds for time ow 500m 15 Push press (135/95)...

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