Benchmark Hero WODs – Page 6 – Courage Fitness Durham

Bully Fourth

July 3, 2012SiteplicityBenchmark Hero WODs, Bodyweight Workouts, Daily Workouts, Endurance Workoutsdouble unders, overhead squats, pullups, run0

WOD for Wednesday 070412 – WODs today at 9 and 10am! “Bull” 2 Rounds For Time: 200 Double Unders 50 Overhead Squats (135/95) 50 Pullups Run 1 Mile Post TimeTo Comments For the conditioning workout, take your Power Clean from the floor and make sure you hit a good, solid rack position each rep. Instead...

Saturday Nate

January 20, 2012SiteplicityBenchmark Hero WODs, Bodyweight Workouts, Daily Workoutshandstand pushups, kettlebell swings, muscle ups0

The 2012 Look Better Naked Challenge is ON! You can still sign up! WOD for Saturday 012112 — Click Here For Today’s Schedule “Nate” AMRAP in 20 minutes: 2 Muscle Ups 4 Handstand Pushups 8 KB Swings (70/52) Post Workout Time to Comments This is a Strength & Conditioning Hero Workout. Scale movements and loads...

“DT”

September 21, 2011SiteplicityBenchmark Hero WODs, Daily Workouts, Endurance Workouts, Olympic Workoutsdeadlift, hang power clean, power clean, push jerk0

Rowing Basics 101 Course this Saturday at 10am is FULL! WOD for Thursday 092211 – Click Here For Today’s Schedule Power Clean 2 Reps on the minute for 12 minutes –Rest– “DT” 5 Rounds For Time: 12 Deadlift (155/115) 9 Hang Power Clean 6 Push Jerk Post Power Clean Load and Metcon Time to Comments...

Never Forget

September 10, 2011SiteplicityBenchmark Hero WODs, Daily Workoutsbox jumps, burpees, row, run0

Never Forget Fight Gone Bad 6 is coming NEXT SATURDAY! We need your help! Sign up here WOD for Sunday 091111 – Click Here For Today’s Schedule “Small” 3 Rounds For Time: Row 1000m 50 Burpees 50 Box Jumps (24/20) Run 800m Post Time To Comments U.S. Army Staff Sergeant Marc Small, 29, of Collegeville,...

Lumberjacked

August 13, 2011SiteplicityBenchmark Hero WODs, Daily Workoutsbox jumps, deadlift, dumbbell cleans, kettlebell swing, pullups, run0

Potluck Party today at 5pm! Details and directions here! Lots of new faces in the gym! Make sure you say hello if you don’t recognize someone! WOD for Sunday 081411 – Click Here For Today’s Schedule “Lumberjack 20” For Time: 20 Deadlifts (275/ 185) Run 400m 20 KB Swings (70/52) Run 400m 20 Overhead Squats...

Team “McGhee”

July 3, 2011SiteplicityBenchmark Hero WODs, Daily Workoutsbox jumps, deadlifts, pushups0

Happy Independence Day! WOD for Monday 070411 – There is one WOD today at 10am! In teams of 2, alternating Rounds: “McGhee” AMRAP in 30 minutes: 5 Deadlifts (275/205) 13 Pushups 9 Box Jumps (24/20) Post Team Rounds Completed to Comments Partner one completes one round, partner two completes the next, and so on for...

Memorial Day “Murph”

May 29, 2011SiteplicityBenchmark Hero WODs, Bodyweight Workouts, Daily Workouts, Endurance Workouts, Partner Workoutsair squats, pullups, pushups, run0

There will be one WOD today for all athletes at 10am and one Bootcamp Workout tonight at 7pm for all Bootcampers! WOD for Monday 053011 In teams of 2 complete: “Murph” Run 1 mile 100 Pullups 200 Pushups 300 Air Squats Run 1 mile Both partners must complete each mile run. Partition the other work...

Easter “Hammer”

April 23, 2011SiteplicityBenchmark Hero WODs, Daily Workoutsfront squat, power clean, pullups, push jerk0

New Bootcamps Start May 2nd! Tell your friends! WOD for Sunday 042411 – Click Here For Today’s Schedule “Hammer” 5 Rounds For Time: 5 Power Cleans (135/95) 10 Front Squat 5 Push Jerk 20 Pullups Rest 90 Seconds Post Time of EACH Round to Comments U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan...

All Things Colin

April 9, 2011SiteplicityBenchmark Hero WODs, Daily Workouts, Endurance Workoutsback extensions, run, situps0

Welcome Living Social Voucher Holders! We can’t wait to meet you! Please remember that all 4 classes are by appointment only! Email dave@crossfitdurham.com or call (571) 224-3706 to schedule your workouts. WOD for Sunday 041011 – Click Here For Today’s Schedule Skill segment: Crawling, jumping, climbing, and other things “Colin” –Rest– “Michael” 3 Rounds For...

Snowman

December 26, 2010SiteplicityBenchmark Hero WODs, Daily Workouts, Endurance Workoutsbox jumps, burpees, kettlebell swings, run, wall ball0

There is NO 6:15 WOD today. All other WODs are on! NEW BOOTCAMPS COMING JANUARY 10th! Forgot Someone On Your Holiday List? Check out our Stores at Zazzle and Cafe Press! WOD for Monday 122710 “Whitten” 5 Rounds For Time: 22 KB Swings (70/52) 22 Box Jumps (24/20) Run 400m 22 Burpees 22 Wall Ball (20/12)...

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