Daily Workouts – Page 170 – Courage Fitness Durham

Party On The Positive Side

April 14, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsfront squat, run, wall ball0

*SCHEDULE UPDATE* We’ve replaced the Wednesday 7:30 WOD with a second weekly Mobility Class with Colbey! WOD Strength: Front Squat warmup with increasing loads 50% x 5 60% x 3 70% x 2 4-4-4-4 @ 80% 1RM Metcon: 18-15-12-9 Reps for time: Wall Ball (30/20, slam balls) Run 200m with ball after each round

Rhymes Will Groove You

April 13, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsdouble unders, hang snatch, kettlebell swings, pushups, snatch0

*SCHEDULE UPDATE* We’ve replaced the Wednesday 7:30 WOD with a second weekly Mobility Class with Colbey! WOD Strength: Hang Snatch warmup with increasing loads 50% x 2 60% x 2 65% x 1 70% x 1 75% x 1 1-1-1-1 @ 80% 1RM Metcon: For Time: 5 Snatch (135/95) 15 Pushups 30 Kettlebell Swing (62/44)...

Vibrations Good Like Sunkist

April 12, 2015SiteplicityDaily Workouts, Strength Workoutsback squat, bar over burpees, deadlift, front rack lunge, power clean0

*SCHEDULE UPDATE* We’ve replaced the Wednesday 7:30 WOD with a second weekly Mobility Class with Colbey! WOD Strength: Back Squat Warmup with increasing loads without getting tired Test 1RM Session should take 30-35 minutes Metcon: 3 Rounds 1 Power Clean (115/85) 4 Front Rack Lunge (each leg) 10 Deadlift 10 Burpee over the bar Time...

Good Like Sunkist

April 11, 2015SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutsbox jumps, calories, lateral bar burpees, thrusters0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2: Relay style, one partner at a time: 21 – 15 – 9: Thruster (95/65) Box Jump (24/20) After each partner completes the first couplet: 21 – 15 – 9: Row for Calories Lateral Barbell Burpees

Feel The Vibration

April 10, 2015SiteplicityBenchmark WODs, Daily Workoutskettlebell swings, pullups, run0

Clean and Jerk Fundamentals Class TODAY at 11am! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Helen” 3 rounds for time: Run 400m 21 Kettlebell Swings (52/35) 12 Pullups

Bringing This To The Entire Nation

April 9, 2015SiteplicityDaily Workouts, Olympic Workoutsbox jump overs, power snatch, sumo deadlift high pull0

Clean and Jerk Fundamentals Class tomorrow at 11am! WOD Strength: Sumo Deadlift warmup with increasing loads 5 x 60% 3 x 70% 2 x 80% 1 x 85% 1x 90% 1-1-1 @ 95% Metcon: AMRAP in 9 minutes: 2 Power Snatch (115/75) 2 Box Jump Overs (24/20) 4 Power Snatch 4 Box Jump Overs 6...

On The House Tip

April 8, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbar over burpees, front squat, power clean, push jerk0

Join us for the 1st Annual CFD Pullup Challenge and Cookout on Saturday, May 2nd! WOD Strength: Push Jerk warmup with increasing loads, taking the bar from the rack 2 x 50% 2 x 60% 2 x 70% 1 x 80% 1 x 85% 3-3-3-3-3 @ 90% Metcon: Festivus #3 With a running clock: 0-2:00:...

See Sweat Comin Out Your Pores

April 7, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbox jumps, double unders, power clean, push press0

Join us for the 1st Annual CFD Pullup Challenge and Cookout on Saturday, May 2nd! WOD Strength: Power Clean warmup with increasing loads as follows: 50% x 2 60% x 2 70% x 2 75% x 1 80% x 1 1-1-1-1 85% Metcon: Festivus 3: AMRAP 5 Minutes 5 Push Press (115/75) 15 Box...

Blue Devil

April 6, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsair squats, double unders, front squat, kettlebell swings, situps, thrusters0

Join us for the 1st Annual CFD Pullup Challenge and Cookout on Saturday, May 2nd! WOD Strength: Front Squat warmup with a few sets of increasing loads starting around 50% in sets of 5-3-2-2 6-6-6 @ 75% If you’re feeling good, go for max reps on the 3rd set Metcon: Blue Devil For Time:...

The Rhythm And The Rhyme

April 5, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutshang snatch, row, wall ball0

The CFD Pullup Challenge is coming on Saturday, May 2nd! There are three divisions (including with bands) so everyone can participate! WOD Strength: Hang Snatch From the hip or just above/below the knee 50% x 2 60% x 2 70% x 2 75% x 1 80% x 1 85% x 1 90% x 1...

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