Daily Workouts – Page 254 – Courage Fitness Durham

Boxing Day

December 25, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsbox jumps, burpee, double unders, kettlebell snatch, kettlebell swings, overhead walking lunge, pullups, pushups, row, situps0

Open Gym this morning from 7:30 – 11am WODs today are at 11:30am and 5pm and 6pm! Join us for a special Mobility WOD at 11am! WOD for Wednesday 122612 For Time: 50 Calorie Row 20 Burpee Box Jump 30 Pullups 40 KB Snatch – 20 right/20 left (52/35) 50 KB Swings (70/52) 40 Situps...

Don’t Be A Grinch

December 24, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdeadlifts, ring dips, wall ball0

WODs today are at 10 and 11am Have a safe a happy holiday! WOD for Tuesday 122512 “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) Post Time to Comments Holiday Week Schedule Christmas Day – 10 and 11am WODs 12/26 – 11am Mobility, WODs at 11:30am, 5pm, 6pm 12/27 –...

WODs today are at 615, 715, 830, and 1130am Pick up your holiday shopping tote if you haven’t already! Have a safe a happy holiday! WOD for Monday 122412 “12 Days of Strength & Conditioning” 1 – Burpee Pullup 2- Turkish Get Ups (1 on each side) 3- Knees to Elbows 4- Wall Ball 5-...

Fun In Threes

December 22, 2012SiteplicityBodyweight Workouts, Daily Workouts, Team Workoutsburpees, double unders, kettlebell swings, overhead squats, row0

Please stop in this weekend to pick up your CFD branded holiday gift! WOD for Sunday 122312 –Click Here For Today’s Schedule In Teams of 3, For Time: Row 1500m 150 Double Unders 100 Kettlebell Swings 150 Double Unders 100 Overhead Squats (95/65) 150 Double Unders 100 Burpees 150 Double Unders Row 1500m Post Workout...

Barbell Complex

December 21, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbent over row, deadlifts, hang power clean, parallette shoot throughs, pushups, thrusters0

Please stop in this weekend to pick up your CFD branded holiday gift! WOD for Saturday 122212 –Click Here For Today’s Schedule Parallette Shoot Throughs 50 strict reps –Rest– 5 Rounds Not For Time: 6 Deadlifts (135/95) 6 Bent row 6 Hang power clean 6 Thrusters 6 Pushups (hands on bar) Post Push Press...

Wall Ball Sprints

December 20, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutspullups, push press, run, wall ball0

Please stop in this week to pick up your CFD branded holiday gift! WOD for Friday 122112 –Click Here For Today’s Schedule Push Press- 90% 1RM 1-1-1-1-1 –Rest– 20/15/10/5 Reps For Time: Wall Ball (20/14) Pullups Run 200m Post Push Press Loads and Workout Time to Comments For the strength segment, after warming up...

Technique On The Minute

December 19, 2012SiteplicityDaily Workouts, Olympic Workoutsdeadlift, overhead squats, power snatch0

Please stop in this week to pick up your CFD branded holiday gift! WOD for Thursday 122012 –Click Here For Today’s Schedule Deadlift – 85% 1RM 2-2-2-2-2 –Rest– Every minute on the minute, for 8 minutes: 1 Power Snatch + 2 Overhead Squats (as heavy as possible) Finisher: Banded KB Swings 100 reps Post...

Pushing and Pulling

December 18, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutshandstand pushups, jerk, pullups, push jerk, split jerk0

Please stop in this week to pick up your CFD branded holiday gift! WOD for Wednesday 121912 –Click Here For Today’s Schedule Jerk – 80% 1RM 3-3-3-3-3 –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: Handstand Pushups Chest To Bar Pullups Post Jerk Loads and Workout Time to Comments For the strength segment, after warming up perform...

Barbarians At The Gate

December 17, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsfront squat, muscle ups, overhead squats0

WOD for Tuesday 121812 –Click Here For Today’s Schedule Front Squat 10 sets of 2 reps at 75% 1RM –Rest– For Time: 30 Overhead Squat (95/65) 7 Muscle Ups 20 Overhead Squat 5 Muscle Ups Post Front Squat Loads and Workout Time to Comments For the Front Squat, after warming up set the bar to...

Dirty Thirties

December 16, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workoutsburpees, kettlebell swings, snatch, toes to bar0

Will you be in town during Christmas/New Year’s Week? Please take a minute and answer the survey question over on our Facebook page WOD for Monday 121712 –Click Here For Today’s Schedule Snatch Establish 1RM –Rest– 2 Rounds for time: 30 KB Swings (70/52) 30 Burpees 30 Toes To Bar Post Snatch Loads and Total...

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