Daily Workouts – Page 183 – Courage Fitness Durham

And We Danced

December 6, 2014SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Partner Workoutsburpees, power snatch, row, run, thrusters, toes to bar0

Congratulations to yesterday’s Strength & Conditioning Total Pound for Pound Champions, Bill McClanahan and Amanda Utevsky! WOD Skill: Power Snatch Drills 1 rep from 1st position 1 rep from 2nd position 1 rep from 3rd position 6 rounds total Add weight each round and get as heavy as possible Metcon: In Teams of 2 (alternating partners)...

Strength & Conditioning Total 2014

December 5, 2014SiteplicityBenchmark WODs, Daily Workouts, Strength Workoutsback squat, deadlift, press0

Strength & Conditioning Total today from 9am-noon (or later)! Best pound for pound male and female lifter takes home the belt! You can still register (here) or come out to cheer! WOD: Strength & Conditioning Total 1RM Back Squat 1RM Press 1RM Deadlift

Police On My Back

December 4, 2014SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsdouble unders, front squat, row0

Will you help us help the folks at Genesis Home this holiday season? Drop off “Items of Urgent Need” in the Barrel of Joy by our front door between now and December 10th! Most needed items: Bath towels (New ONLY) Pillows (New ONLY) Dishwashing liquid Bleach Hand soap WOD Skill: 1 minute of Single...

Ace of Spades

December 3, 2014SiteplicityBenchmark WODs, Daily Workouts, Olympic Workoutspullups, push jerk, push press, split jerk, thrusters0

Little Fighter

December 2, 2014SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workoutsturkish get ups0

You may not have noticed, or realized, but our last 7 week training cycle ending over the Thanksgiving Weekend. That means that this week is a bit of a weightlifting “deload”. Although with large group programming, we are never really able to do a true deload. Everyone at CFD is on a different training schedule....

Still Of The Night

December 1, 2014SiteplicityBenchmark WODs, Daily Workouts, Olympic Workoutsdeadlift, handstand pushups, hang power snatch, snatch0

WOD Skill: EMOM for 8 minutes: 2 Hang Power Snatch from 1st position 2 Full Snatch from 1st position Use 50% 1RM Metcon: “Diane” 21-15-9 reps, for time Deadlift 225 lb Handstand push-ups

Round and Round

November 30, 2014SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Kettlebell Workouts, Olympic Workoutsclean, kettlebell swings, power clean, run0

WOD Skill: EMOM for 8 minutes: 2 Power Cleans from 1st position 2 Full Cleans from 1st position Use 50% 1RM Metcon: 7 rounds: 10 Power Clean (95/65) 10 Kettlebell Swings (70/52) 100m Run Rest 1 minute between rounds

When It’s Love

November 29, 2014SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdeadlift, double unders, pullups, push press0

WOD Skill: EMOM for 6 minutes: 3-5 strict pullups Add load if possible Scale as follows: Barbell inverted rows → Ring rows → Barbell/ring rows with weighted vest/chains → Single-arm ring rows → Pull-ups Strength: Push Press Work up to 4 heavy singles at 90% 1RM Metcon: 12 – 9 – 6 – 3 –...

Shot In The Dark

November 28, 2014SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpees, clean, clean pull, pullups, wall ball0

WOD Skill: EMOM for 8 minutes: 2 Clean Deadlift 2 Clean Pull Clean Use 60% of Clean 1RM Strength: Clean Work up to 3 heavy singles at 90% 1RM Metcon: Minute 0-6 800M run + AMRAP Wall Balls (20/12) Minute 6-10 600M run + AMRAP burpees Minute 10-12 as many burpees as you can

Black Friday 2014

November 27, 2014SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsburpees, front squat, high pulls, overhead squat, push jerk, thrusters0

WOD “Air Force WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Do 4 burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all...

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