Daily Workouts – Page 171 – Courage Fitness Durham

Thanks, Easter Bunny! Buck, Buck!

April 4, 2015SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutsburpees, double unders, kettlebell swings, overhead squats, push press, run, walking lunges0

HAPPY EASTER! Gym is open today for WODs with Coach Lori at 10 and 11am! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Each partner completes a full round while the other rests AMRAP in 5 minutes: 7 Burpee 15 Walking lunges AMRAP in 8 minutes:...

It’s About That Time

April 3, 2015SiteplicityBenchmark WODs, Daily Workoutspullups, row, thrusters0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Jackie” For Time: Row 1000m 50 Thrusters (45/33) 30 Pullups

Such A Sweet Sensation

April 2, 2015SiteplicityDaily Workouts, Strength Workoutsback squat, box jumps, box steps, power clean0

Congratulations to everyone who completed the 2015 Open! If you completed all 5 WODs and logged your scores email [email protected] with your t-shirt size by the END OF THE DAY. Team CFD shirts will be in by the end of April! WOD Strength: Back Squat warmup with increasing loads starting around 50% in sets of...

Come On Swing It

April 1, 2015SiteplicityDaily Workouts, Olympic Workouts, Strength Workoutsfront squat, overhead squat, power clean, push press, sumo deadlift high pull0

Congratulations to everyone who completed the 2015 Open! If you completed all 5 WODs and logged your scores email [email protected] with your t-shirt size. Team CFD shirts will be in by the end of April! WOD Strength: Sumo Deadlift warmup with increasing loads in sets of 5-3-2-2-1 starting at around 50% 1RM 3-3-3-3-3 @ 85%...

Bump N Grind

March 31, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsair squats, double unders, pullups, push jerk, pushups0

Congratulations to everyone who completed the 2015 Open! If you completed all 5 WODs and logged your scores email [email protected] with your t-shirt size. Team CFD shirts will be in by the end of April! WOD Strength: Push Jerk warmup with increasing loads in sets of 2 – 40%, 50%, 60%, 70%, 75%4-4-4 @ 80%...

I Won’t Do That

March 30, 2015SiteplicityDaily Workouts, Olympic Workoutsdeadlift, handstand pushups, power clean, russian twists0

Congratulations to everyone who completed the 2015 Open! If you completed all 5 WODs and logged your scores email [email protected] with your t-shirt size. Team CFD shirts will be in by the end of April! WOD Strength: Power Clean warmup with increasing loads in the following sequence: 2 @50% 2 @60% 2 @65% 1 @70%...

Whole New World

March 29, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdouble unders, front squat, kettlebell swings, run, situps0

Congratulations to everyone who completed the 2015 Open! If you completed all 5 WODs and logged your scores email [email protected] with your t-shirt size. Team CFD shirts will be in by the end of April! WOD Strength: Front Squat Test 1RM Metcon: Run 800m 50 Double Unders 50 KB Swings (62/44) 50 Abmat Situps Run...

Freak Me

March 28, 2015SiteplicityBenchmark WODs, Daily Workoutsbox jumps, deadlift, row0

Pullup, Muscle Up, Rope Climb Session this morning at 9am with Dave! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: “Christine” 3 Rounds Row 500m 12 Deadlift (bodyweight) 21 Box Jumps (20″)

End Of The Road

March 27, 2015SiteplicityDaily Workouts, Kettlebell Workouts, Olympic Workoutshang snatch, kettlebell swing, run0

Don’t forget! Olympic Weightlifting Class TODAY at 11am (w/ Dave) and Sunday morning Pullup/Muscle Up session at 9am! WOD Strength: Hang Snatch warmup with increasing loads up to the work weight work from 1st or 2nd position for all reps, but keep it consistent 1-1-1 @ 95% 1RM Metcon: Run 800m 25 KB Swings (62/44) Run...

Open 15.5

March 26, 2015SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsrow, thrusters0

Don’t forget! Olympic Weightlifting Class TOMORROW at 11am (w/ Dave) and Sunday morning Pullup/Muscle Up session at 9am! WOD Open WOD 15.5 For Time: 27 Calorie Row 27 Thrusters (95/65 RX) (65/45 Scaled) 21 Calorie Row 21 Thrusters 15 Calorie Row 15 Thrusters 9 Calorie Row 9 Thrusters

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