Benchmark Hero WODs – Page 2 – Courage Fitness Durham

In My Big Brown Shoe

November 22, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsback squat, power snatch, row0

Thank you to everyone who donated to our Thanksgiving Turkey Drive for the Food Bank! Final tally coming tomorrow! WOD Strength: Back Squat 3-3-3-1-1-1 Work up to 1RM Metcon: “Randy” 75 Power Snatch (75/55) Time cap of 10 Minutes Rest 2 minutes Then, Row 500m for time

DG

November 20, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsthrusters, toes to bar, walking lunge0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “DG” AMRAP in 10 minutes: 8 Toes to bar 35 pound Dumbbell thruster, 8 reps 35 pound Dumbbell walking lunge, 12 steps

TK

November 13, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsbox jumps, kettlebell swings, pullups0

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC. Drop yours in the “turkey” box! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “TK” AMRAP in 20 minutes: 8 Strict Pull-ups 8 Box jumps (36/30) 12 Kettlebell swings (52/35) U.S. Army Major...

Bell

November 6, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsdeadlift, front squats, pullups0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Bell” 3 rounds of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 reps Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died...

“Adrian”

October 23, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsbox jumps, forward roll, toes to bar, wall climb0

Eat Chipotle and help a good cause this Saturday on Erwin Road! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Adrian” 7 Rounds For Time: 3 Forward Rolls 5 Wall Climbs 7 Toes To Bar 9 Box Jumps (30/24) U.S. Army Sergeant First Class Adrian Elizalde,...

Falkel

October 16, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsbox jumps, handstand pushups, rope climb0

WOD Strength: Take 20 minutes to make up a missed strength worktout from the past week. Metcon: “Falkel” AMRAP in 25 minutes: 8 handstand pushups 8 Box Jumps (30/24) 1 Rope Climb U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort...

WOD for 101115

October 10, 2015SiteplicityBenchmark Hero WODs, Daily Workouts, Partner Workoutsdeadlift, hang power clean, push jerk, run0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: With a Partner: 800m Run (Together) 10 rounds: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps 800m Run (Together)

Dobogai

October 9, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsfarmer's carry, muscle ups0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Dobogai” 7 Rounds: 8 Muscle Ups 22 yard Farmer’s Carry (50lb each hand) U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team,...

Zembiec

October 2, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsback squat, burpee pullups, run0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Zembiec” 5 Rounds: 11 Back Squats (185/135) 7 Burpee Pullups Run 400m U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, NM,...

“Donny”

September 18, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsburpees, deadlift0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Donny” 21-15-9-9-15-21: Deadlift (225/155) Burpees U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman...

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