Olympic Workouts – Page 16 – Courage Fitness Durham

Ace of Spades

December 3, 2014SiteplicityBenchmark WODs, Daily Workouts, Olympic Workoutspullups, push jerk, push press, split jerk, thrusters0

Will you help us help the folks at Genesis Home this holiday season? Drop off “Items of Urgent Need” in the Barrel of Joy by our front door between now and December 10th! Most needed items: Bath towels (New ONLY) Pillows (New ONLY) Dishwashing liquid Bleach Hand soap WOD Strength: 4 Rounds 1 Round...

Still Of The Night

December 1, 2014SiteplicityBenchmark WODs, Daily Workouts, Olympic Workoutsdeadlift, handstand pushups, hang power snatch, snatch0

WOD Skill: EMOM for 8 minutes: 2 Hang Power Snatch from 1st position 2 Full Snatch from 1st position Use 50% 1RM Metcon: “Diane” 21-15-9 reps, for time Deadlift 225 lb Handstand push-ups

Round and Round

November 30, 2014SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Kettlebell Workouts, Olympic Workoutsclean, kettlebell swings, power clean, run0

WOD Skill: EMOM for 8 minutes: 2 Power Cleans from 1st position 2 Full Cleans from 1st position Use 50% 1RM Metcon: 7 rounds: 10 Power Clean (95/65) 10 Kettlebell Swings (70/52) 100m Run Rest 1 minute between rounds

Shot In The Dark

November 28, 2014SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpees, clean, clean pull, pullups, wall ball0

WOD Skill: EMOM for 8 minutes: 2 Clean Deadlift 2 Clean Pull Clean Use 60% of Clean 1RM Strength: Clean Work up to 3 heavy singles at 90% 1RM Metcon: Minute 0-6 800M run + AMRAP Wall Balls (20/12) Minute 6-10 600M run + AMRAP burpees Minute 10-12 as many burpees as you can

Turkey Domination

November 25, 2014SiteplicityDaily Workouts, Kettlebell Workouts, Olympic Workoutsdeadlift, double unders, snatch grip deadlift, turkish get ups, wall ball0

THANK YOU to everyone who donated to purchase Thanksgiving Turkeys for the Food Bank of Central and Eastern NC! We raised over $1700, purchased 130 turkeys, and will help feed over 1700 people this Thanksgiving! WOD Skill: Turkish Get Ups EMOM 10 minutes: 1 rep on either side as heavy as possible to maintain all 10...

Once Saw A Movie

November 24, 2014SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, double unders, jerk, power snatch, pullups, pushups0

THANK YOU to everyone who donated to purchase Thanksgiving Turkeys for the Food Bank of Central and Eastern NC! We raised over $1500 in less than a week! WOD Skill 10 minutes of Double Under practice Strength: Power Snatch 1 rep at 60 % 1 rep at 60 % 1 rep at 60 % 1 rep...

Hero WOD, “Sham”

November 18, 2014SiteplicityBenchmark Hero WODs, Daily Workouts, Olympic Workoutsclean, deadlift, hang clean, run, split jerk0

From now through Saturday, November 22nd, we will be collecting cash donations so that we can purchase Thanksgiving Turkeys to be provided to the Food Bank of Central and Eastern NC. CFD will match every dollar donated by our athletes so we can provide as many turkeys as possible to those who need them. ...

Breaking The Law

November 17, 2014SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workouts, Olympic Workoutspush jerk, push press, pushups, rack lunge, snatch grip deadlift, split jerk, toes to bar0

Bang Your Head

November 16, 2014SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Kettlebell Workouts, Olympic Workoutsburpees, double unders, kettlebell swings, power snatch, snatch, snatch pull0

Did you sign up yet? We’re holding a Strength & Conditioning Total on Saturday, December 6th to finish the new programming cycle. Read more WOD Skill: EMOM for 4 minutes: 2 – 2nd position Snatch Pull 1- 2nd position Snatch. Then go directly into EMOM 4 minutes: 2 Snatch Pull 1 – Snatch Use 50% 1RM...

Close My Eyes Forever

November 13, 2014SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Strength Workoutsback squat, front squat, muscle ups, snatch deadlift, snatch pull0

We’re hosting TWO Gymnastics Seminars this weekend! Space still available – Click here TOMORROW is the “Helen Meets Grace” WOD during our 9 and 10am classes to support Breast Cancer research! Everyone is welcome to WOD that day, but we hope you will also consider donating or starting your own fundraising page to support this worthy cause. You...

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