Daily Workouts – Page 181 – Courage Fitness Durham

All Night Long

December 26, 2014SiteplicityBenchmark WODs, Daily Workoutspullups, row, thrusters0

WOD Skill/Strength: Take 20 minutes to make up a missed strength/skill from the past week or work on something else heavy. Metcon: “Jackie” Row 1000m 50 Thrusters (45/33) 30 Pullups

Who Can It Be Now

December 25, 2014SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbench press, burpees, wall ball0

Holiday Week Schedule Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Bench Press 5-5-5-3-3-3 As heavy as possible Metcon: Alternating EMOM for 12 minutes Even: 12 6″ Target Burpees Odd: 15 Wall Balls (20/14)

Christmas Day “Grinch”

December 24, 2014SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workoutsdeadlift, ring dips, wall ball0

WOD “The Grinch” 12-11-10-9-8-7-6-5-4-3-2-1 Reps For Time: Deadlift (225/155) Ring Dips Wall Ball (20/12)

Holiday Week Schedule Christmas Eve – No evening workouts Christmas Day – WOD at 10am Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD “12 Days of Christmas” 1 – Burpee Pullup 2- Turkish Get Ups 3- Knees to Elbows 4- Wall Ball 5- Kettlebell Swings 6- Box Jumps...

Every Breath You Take

December 22, 2014SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsair squats, deadlift, hand release pushups, pullups0

Holiday Week Schedule Christmas Eve – No evening workouts Christmas Day – WOD at 10am Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Deadlift 5-5-5-3-3-3 As heavy as possible Metcon: EMOM for 12 minutes 5 Pullups 10 Hand release pushups 15 Air Squats If you fail to...

Islands In The Stream

December 21, 2014SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpees, power snatch, push press, situps0

Holiday Week Schedule Christmas Eve – No evening workouts Christmas Day – WOD at 10am Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Power Snatch 3-3-3-1-1-1 Metcon: 3 Rounds 21 Situps 15 Push Press (135/95) 9 Burpees Time cap of 12 minutes

Tell Her About It

December 20, 2014SiteplicityBenchmark Hero WODs, Daily Workoutsbox jump, kettlebell swings, push press0

Thanks to everyone who came to the Holiday Party last night! WOD Skill/Strength: Take 20 minutes to make up a missed segment from the past week Metcon: Teams of 2 AMRAP 20 minutes 10 Push Presses (115/80) 10 Kettlebell Swings (53/35) 10 Box Jumps (24/20) Partners complete full rounds before switching

Don’t You Want Me

December 19, 2014SiteplicityBenchmark WODs, Daily Workoutsbox jumps, deadlift, row0

CFD Holiday Party is TONIGHT, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: 3 rounds: Row 500m 12 Deadlifts (1x bodyweight) 21 Box...

Chariots Of Fire

December 18, 2014SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Strength Workoutslateral bar hops, power snatch, press, toes to bar0

CFD Holiday Party is TOMORROW NIGHT, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Strength: Press 3-3-3-1-1-1 As heavy as possible up to a 1RM Metcon: For Time: 15 Power Snatches (115/75) 30 Lateral Bar Jumps 9 TTB 12 Power Snatches...

Private Eyes

December 17, 2014SiteplicityDaily Workouts, Olympic Workouts, Strength Workoutsback squat, power clean, wall ball0

CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Strength: Back Squat 3-3-3-1-1-1 As heavy as possible Metcon: For Time: 42-30-18 Wall Balls (20/14) 21-15-9 Power Cleans (135/95)

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