Benchmark Hero WODs – Page 3 – Courage Fitness Durham

Labor Day “McGhee”

September 6, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsbox jumps, deadlift, pushups0

WOD Metcon: “McGhee” AMRAP in 30 minutes: 5 pound Deadlift (275/185) 13 Push-ups 9 Box jumps (24/20) Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth...

“Bell”

August 21, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsdeadlift, front squat, pullups0

We’re having a Protein Pancake Breakfast TOMORROW during the WODs! Join us! 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

31 Heroes

August 15, 2015SiteplicityBenchmark Hero WODs, Daily Workouts, Partner Workoutsbox jumps, rope climbs, run, thrusters0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “31 Heroes” Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) As Partner A starts the triplet, Partner B runs 400m with a sandbag(45/25). When the run is completed, partners switch and...

Reach Out And Touch Someone

July 31, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsbox jumps, kettlebell swings, pullups0

Join us TOMORROW morning at 9am for an Olympic Weightlifting Meet Q&A! Want to learn how a Meet works? This is your chance. Everyone welcome! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “TK” AMRAP in 20 minutes: 8 Strict Pullups 8 Box Jumps (36/30) 12...

The Airplane Junkyard

July 17, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsdeadlift, farmer's carry, hanging hip touch0

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Strength: Take 20 minutes and make up a missed strength workout from the past week. Metcon: “Kevin” 3 rounds for time of: 185-lb. deadlifts, 32 reps 32 hanging hip touches, alternating arms (see video above) 800-meter running farmer carry, 15-lb. dumbbells...

Tried To Buy My Way In

July 12, 2015SiteplicityBenchmark Hero WODs, Daily Workouts, Olympic Workoutspower snatch, snatch0

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skill: Snatch drills – drops, heaves, and balances Strength: Snatch Test 1RM Metcon: “Randy” For Time: 75 Power Snatch (75/55)

We Hold These Truths

July 3, 2015SiteplicityBenchmark Hero WODs, Daily Workouts0

WODs today at 9 and 10am! “Don” For Time: 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball 66 Burpees 66 Double-unders U.S. Marine Corporal Donald M. Marler, 22, of...

Handle School On a Day Like This

June 19, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsdeadlifts, hang power cleans, push jerks0

Bulls Game tonight! BBQ starts at 5:30! If you didn’t pick up your tickets, they’ll be at Will Call for you! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “DT” 5 rounds for time of: 155-lb. deadlifts, 12 reps 155-lb. hang power cleans, 9 reps 155-lb....

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

Thanksgiving 2014

November 26, 2014SiteplicityBenchmark Hero WODs, Daily Workoutsburpees, deadlift, dumbbell clean, kettlebell swings, overhead squat, pullups, run0

WOD Lumberjack 20 For time: 20 Deadlifts, 275/185 lbs Run, 400 m 20 Kettlebell Swings, 2/1.5 pood Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run, 400 m 20 Pull Up (Chest To Bar)s Run, 400 m 20 Box Jumps, 24/20 in Run, 400 m 20 Dumbbell Squat Cleans, 45/30...

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