Benchmark Hero WODs – Page 5 – Courage Fitness Durham

Daniel

October 18, 2013SiteplicityBenchmark Hero WODs, Bodyweight Workouts, Daily Workouts, Olympic Workouts, Partner Workouts, Strength Workoutspullups, run, thrusters0

Clean Seminar TOMORROW with Active Life Concepts! Not too late to attend. Check it out here! Click Here For Today’s Schedule COMMUNITY WORKOUT today at 11am! OPEN GYM today from 11am-2pm! With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s...

Labor Day 2013 – Mr. Joshua

September 1, 2013SiteplicityBenchmark Hero WODs, Bodyweight Workouts, Daily Workouts, Strength Workoutsdeadlifts, GHD situps, kettlebell deadlift, run0

WODs today at 9 and 10am for all CF Athletes and Bootcampers! All other classes and Bootcamps are cancelled. On this day off from work, take a moment and click here to read about Petty Officer First Class, Joshua Harris, who died August 30, 2008, from injuries sustained while conducting combat operations in Afghanistan.

Crime Dog

July 9, 2013SiteplicityBenchmark Hero WODs, Benchmark WODs, Daily Workouts, Endurance Workouts, Strength Workoutsbox jumps, overhead squat, run0

WOD for Wednesday 070313 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: Box Jump Establish a 1RM for highest Box Jump Strength: Overhead Squat 5 reps @50% 3 reps @60%...

4th of July “Loredo”

July 3, 2013SiteplicityBenchmark Hero WODs, Bodyweight Workouts, Daily Workoutsair squats, pushups, run, walking lunges0

WOD for Thursday 070413 – WODs today at 9 and 10am only “Loredo” 6 Rounds For Time: 24 Squats 24 Pushups 24 Walking Lunges Run 400m Post Time Comments U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division,...

Memorial Day “Murph” 2013

May 26, 2013SiteplicityBenchmark Hero WODs, Bodyweight Workouts, Daily Workouts, Endurance Workoutsair squats, pullups, pushups, run0

Thank you to all who have served! WODs today at 9, 10, and 11am for all CFD regulars, Bootcampers, and friends! WOD for Monday 052713 Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Conditioning: “Murph” For...

“Michael” McGreevey

May 24, 2013SiteplicityBenchmark Hero WODs, Bodyweight Workouts, Daily Workouts, Strength Workoutsback extensions, run, situps0

CFD is sponsoring the Running of the Bulls 8K on Saturday, June 1st! Volunteers needed to help with our water station from 6:45-7:45am at the corner of Geer and Washington St. Sign up on the whiteboard! WOD for Saturday 052513 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class...

Hero Tuesday

May 6, 2013SiteplicityBenchmark Hero WODs, Bodyweight Workouts, Daily Workouts, Strength Workoutsdeadlift, dips, hang power clean, press, push jerk, ring dips, ring pushups0

CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th! Details here WOD for Tuesday 050713 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups...

Maltz

March 23, 2013SiteplicityBenchmark Hero WODs, Daily Workoutsdips, farmer's walk, knees to elbows, run, situps0

WOD for Sunday 032413 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segment from the past week Conditioning: “Partner “”Maltz””: 400m run 50 Pull-ups...

Happy Thanksgiving 2012

November 21, 2012SiteplicityBenchmark Hero WODs, Bodyweight Workouts, Daily Workouts, Olympic Workoutsbox jumps, burpees, clean0

WOD for Thursday 112212 – WODs today at 9 and 10am “Klepto” 4 Rounds For Time: 27 Box Jumps (24/20) 20 Burpees 11 Squat Clean (145/105) Post Workout Time to Comments U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK,...

A Case Of The “DT”s

November 3, 2012SiteplicityBenchmark Hero WODs, Bodyweight Workouts, Daily Workouts, Olympic Workoutsdeadlifts, handstand pushups, hang power cleans, push jerks0

WOD for Sunday 110412 – Click Here For Today’s Schedule Handstand Pushups 5 reps on the minute for 10 minutes –Rest– “DT” 5 Rounds For Time: 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks Post Team Workout Time to Comments For the skill segment, determine your appropriate scaling option for HSPUs. Perform 5...

1 … 3 4 5 6 7 8

Category