Uncategorized – Page 5 – Courage Fitness Durham

Kool Aid Club – June 2019

July 1, 2019SiteplicityUncategorized0

Congratulations to our June CFD Kool Aid Clubbers! Our athletes checked in for 3,647 workouts in June! Athlete Total Visits Camble, Bryan 31 Timmons, Zachary 28 George, Andrew 26 Kucharik, Caitlin 25 Ulak, Albert 25 Deeny, Ayumi 24 Siemieniec, Josh 24 James, Allison 24 Lautredou, Loic 23 Seay, Clayton 23 Kreivenas, Augie 22 Daluz, Tyler...

WOD for 060519

June 4, 2019SiteplicityDaily Workouts, Uncategorized0

Skill: Strict HSPU Strength: SSPT Week 8 Metcon: Against 12 minutes… 3 Rounds For Time 400m Run6 Strict HSPU12 Box jump overL1: 600m Run, 9 SHSPU, 18 BJOV 24″/20″L2: As written, 24″.20″L3: 400m Run, 6 SHSPU to 1 ab mat, 24″.20″L4: 200m Run, 12 DB OH Press, 20″/17″

WOD for 052819

May 27, 2019SiteplicityUncategorized0

Skill: Clean Pulls/Power Clean Strength: 12 Min EMOM(1) Clean Pull + (1) Power Clean*increase weight every other minute Metcon: Against 15-mins..For Time! 60 Double Unders 50 Cal. Row 40 Ab-mat Sit-ups 30 RKBS 20 Power Cleans L1: 165/115, Unbroken DUs, 70/52, L2: 135/95, DUs, 52/35L3: 95/65, 1/2 Att. (+) 1/2 Singles, 35/25L4: DB Cleans, Singles, 25/20,

WOD for 032219

March 21, 2019SiteplicityDaily Workouts, Uncategorized0

SIGN UP FOR 19.5 HERE!!! Skill: Thruster Practice (empty bar) Strength: 3 sets: DB Bicep Curl x 8 with 3 sec controlled lower on each rep DB Tate Press x 10 reps Banded Face Pulls x 10-15 Conditioning: For Time: 14 Min Cap 10-1 Ball Slams 1-10 Burpees E2MOM: 15 Sit ups (including Minute 0:00)...

WOD for 031719

March 17, 2019SiteplicityDaily Workouts, Uncategorized0

Every 4 Mins x 3 Rounds: 200 Meter Run10 Front Squats12 Double DB/KB Bent Over Rows *Pick a weight that you can front squat 10 times unbroken each round

WOD for 030619

March 5, 2019SiteplicityDaily Workouts, Uncategorized0

Skill: Pistols Strength: Squats 5 sets: 5 Back Squats with a 0:03sec descent @ 70-75% Immediately into; 15/12 cal row or bike (Rest 2-min) Metcon: 12 min EMOM Min 1 – 8 D-ball over shoulder Min 2 – AMRAP Pistols Min 3 – 100m run L1: 150/100, Pistols L2: 120 (or 100)/80, Pistols L3: 80/60,...

WOD for 021919

February 18, 2019SiteplicityDaily Workouts, Uncategorized0

Skill: Clean Technique Strength: Clean Complex Complex (3, 3, 2, 2, 1) (15 Mins) 1 Hang Clean Pull (+) 1 Hang Clean *Increase weight as form allows* Ex. of 3.) HCP (+) HC, HCP (+) HC, HCP (+) HC Metcon: Against 12-mins… For Time (5) Rounds 5 Hang Power Cleans 3 Bar Over Burpees 1...

WOD for 020719

February 6, 2019SiteplicityDaily Workouts, Uncategorized0

Strength: Upper Body Pump: EMOTM x 9 Minutes 1)DB Bench Press x Max Reps 2)3-5 Pullup Negatives (4 count descent) 3)Rest L1: 70/50, C2B Negative L2: 50/35, Pullup Negative L3: 35/25, Band assisted Negative L4: 20/15, Tempo Ring Row Metcon: For Time: 18 Minute Cap: Buy In: 1,000/750M Row -Then- 4 Rounds: 15 Russian Swings...

WOD For 013119

January 30, 2019SiteplicityDaily Workouts, Uncategorized0

Skill -Squat Mobility Strength: Backsquat/Wallball Intervals 5 Rounds 5 Back Squats (HEAVY as Possible) 30 Sec Rest- 20 Unbroken Wallballs (any weight) -2 Min Rest- *Think of your “Score” as the weight you choose for the back squats- use the same weight for all 5 sets Metcon: 3 Rounds For Time (12 Min Cap) 20 Russian Swings...

WOD for 012819

January 27, 2019SiteplicityDaily Workouts, Uncategorized0

Skill: Toes 2 Bar Strength: Paused Front Squat 15 Minutes to build to a triple with a 2 sec pause on each rep Metcon: 9 Minute Ladder: 9 Goblet Squats 3 T2B 9 GS 6 T2B 9 GS 9 T2B Etc.. L1: 70/52 UB Toes 2 Bar L2: 52/35, Toes 2 Bar L3: 35/25, Toes...

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