Olympic Workouts – Courage Fitness Durham

As Long As Its Free

February 4, 2016SiteplicityDaily Workouts, Olympic Workoutsbox jump overs, burpees, hang snatch, power snatch0

Valentine’s Couples Challenge – Next Saturday, 9-11am! WOD Skills: Hang Snatch 3-3-3-1-1-1 Metcon: 4 Rounds: 10 Power Snatch (95/65) 10 Box Jump Overs (24/20) 10 Burpees

Groundhog Day

February 1, 2016SiteplicityDaily Workouts, Olympic Workoutsclean, clean pull, pushups, snatch, toes to bar, wall ball0

February Thirsty Thursday is this week, 8pm, at Fullsteam Brewery! Drinks AND Trivia! WOD Strength: 2 Clean + 2 Clean High Pull 6 sets as heavy as possible Metcon: AMRAP in 15 minutes: 5 Toes to Bar 10 Hand Release Pushups 15 Wall Balls At 15 minutes: 5 minutes to establish 1RM Snatch

Hear The Drums Echoing Tonight

January 26, 2016SiteplicityDaily Workouts, Olympic Workoutsclean, pullups, thrusters0

CFD Intramurals registration is OPEN! Captains have been named and teams will start recruiting this week! Read here WOD Strength: Clean 3-3-3-1-1-1 Metcon: EMOM 10 minutes: Odd: 8 Pullups + 8 Thrusters (95/65) Even: 8 Pullups + 8 OHS (95/65) scale pullups and bar load to be able to complete same reps every round

Don’t Think We Can Solve Them

January 7, 2016SiteplicityDaily Workouts, Olympic Workoutsoverhead squat, snatch, toes to bar0

January Kool Aid Clubbers can win a Tour and Tasting at Durham Distillery! WOD Strength: Snatch 3-3-3-1-1-1 as heavy as possible Metcon: 6 Rounds: 12 OHS (95/65) 12 Toes To Bar Rest 2 minutes between rounds

Now We Got Bad Blood

January 4, 2016SiteplicityDaily Workouts, Olympic Workoutsclean, double unders, jerk, power snatch, pullups0

Join us for our first Thirsty Thursday this week at Fullsteam! Info WOD Strength: 2 Clean + 1 Jerk 6 sets As heavy as possible Metcon: EMOM 15 minutes: Minute 1: 30 seconds for max Double Unders Minute 2: 30 seconds for max reps of Power Snatch (135/95) Minute 3: 30 seconds for max reps of...

New Year’s Day 2016

December 31, 2015SiteplicityDaily Workouts, Olympic Workoutshang clean, pistols, row0

WOD Strength: You have 2o minutes to have fun Metcon: For time: Row 2000m 50 Pistols (alternating) 30 Hang Cleans (185/115)

Way Up In The Sky

December 20, 2015SiteplicityDaily Workouts, Olympic Workoutsbox jumps, burpees over the bar, clean, front squat0

Strength: Clean 3-3-3-1-1-1 As heavy as possible Metcon: 5 Rounds: 10 Box Jumps (30/24) 10 Front Squat (155/105) 10 Burpees over the bar Time cap of 14 minutes

It’s The Institution

December 15, 2015SiteplicityDaily Workouts, Olympic Workoutsburpees, push jerk, run, split jerk0

Our new 9-week programming cycle started this week! Check it out here WOD Strength: Split Jerk 3-3-3-1-1-1 As heavy as possible Metcon: 4 Rounds: Run 400m 25 Burpees 15 Push Jerk (135/95)

Love To See The Plan

December 10, 2015SiteplicityDaily Workouts, Olympic Workoutshandstand pushups, jerk balance, power clean, split jerk0

Join us TOMORROW afternoon for flag football at 1pm and TOMORROW night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: 2 Jerk Balance + 1 Split Jerk 6 sets as heavy as possible Metcon: 15-12-9 Power Cleans (185/120) Handstand Pushups

You Got A Real Solution

December 9, 2015SiteplicityDaily Workouts, Olympic Workoutshang snatch, overhead squat, pullups0

Join us Saturday afternoon for flag football at 1pm and Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Hang Snatch 3-3-3-1-1-1 Work up to 1RM Metcon: AMRAP 12 minutes: 2 OHS (115/75) 2 Pullups 4 OHS 4 Pullups 6 OHS 6 Pullups Continue adding 2 reps to each round

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