Uncategorized – Page 6 – Courage Fitness Durham

CFD Intramurals 2019

January 14, 2019SiteplicityUncategorized0

The Strength & Conditioning Open is a worldwide Strength & Conditioning competition crowning the Fittest Man and Woman on Earth. We’ve done it every year at CFD and it’s lots of fun. Last year, over 145 CFD athletes tried their hand at the Open and participated in Intramurals. There are SCALED divisions, and MORE Masters divisions...

WOD for 111218

November 11, 2018SiteplicityDaily Workouts, Uncategorized0

Skill: Static Holds 6 Min TABATA -Hollow Hold -R Side Plank -Superman -L Side Plank Strength: Push Press 5 x 3 @ 80-90% (of 5RM) Metcon: 3 Rounds – Max Effort 1 Min – Shoulder 2 Overhead 1 Min – Bar Over Burpees 1 Min – Sit-Ups 1 Min – Russian Kettlebell Swings...

WOD for 110318

November 3, 2018SiteplicityDaily Workouts, Uncategorized0

Saturday November 3rd: Partner Workout! 10-min Ladder… (Trading Movements) 100m Sprint! 3 OHS 3 Ball Slams 100m Sprint! 6 OHS 6 Balls slams 100m Sprint! 9 OHS 9 Ball slams 100m Sprint! 12, 12; etc… L1: 135/95, 50/35 (slamball) L2: 95/65, 40/25 (slamball) L3: 75/55, 30/20 L4: DB Squats (Open Style: Front...

WOD for 091218

September 11, 2018SiteplicityDaily Workouts, Uncategorized0

Technique Work: Split Jerk Footwork Press In Split: 2×5 w/ empty Bar Push Jerk In Split: 2×5 Split Jerk w/ 3 sec pause in the split: 2×5 Strength: Split Jerk Within 12 Minutes… 4×3 Between 60-75% of 1RM Stay focused on precision, not load Conditioning: “The Long Game” Against 22 Minutes… Buy In:...

WOD for 090118

August 31, 2018SiteplicityDaily Workouts, Uncategorized0

Partner WOD Relay Style: 12 min AMRAP *alt rounds 20 DUs 10 T2B 5 Front Squats 20 DUs *Partners complete full round before switching.. Begin and end with DU L1: DUs, T2B, 155/105 L2: DUs, T2B, 135/85 L3: 1/2 attempts, K2E. 95/65 L4: Penguin taps, T2Ring, 75/45 Rest 3 Min 12 min cap:...

WOD for 081818

August 17, 2018SiteplicityDaily Workouts, Uncategorized0

Partner Workout!! Within 10 Minutes… 6 Rounds (3 each) *Trade Full Rounds Row 200/150m 8 OHS L1: 135/95, 250/200m L2: 115/85, 200/150m L3: 75/55, 200/150m L4: Goblet Squats, 150/100m -Rest 3:00- Within 10 Minutes…8 Rounds (4-each) *Trade Full Rounds 8 Bar Facing Burpees 8 Hang Power Snatches L1: BFB, 115/85 L2: BFB, 95/65 L3: BOB,...

WOD for 081218

August 12, 2018SiteplicityDaily Workouts, Uncategorized0

Conditioning: 5-min AMRAP 5 Power Cleans 7 Dips 2-min Rest 4-min AMRAP 3 Power Cleans 5 Dips 2-min Rest 3-min AMRAP 1 Power Clean 3 Dips L1: 135/95, 155/105, 185/135, Ring Dips L2: 115/85, 135/95, 155/105, Ring Dips L3: 75/55, 95/65, 105/75, Dips off a box L4: DB Cleans, Dips off a box

WOD for 080418

August 3, 2018SiteplicityDaily Workouts, Uncategorized0

Partner Saturday WOD Complete all 3 WODs in any order 15 Min Time Cap for each WOD -no transition time- -If you finish early rest until 15 Min mark- WOD 1: 3k Row L1 – 4K L2 – 3K L3 – 3k L2 – 2k WOD 2: G.I. Jane 100 Burpee Pull-Ups L1 – CTB...

WOD for 073018

July 29, 2018SiteplicityDaily Workouts, Uncategorized0

Strength: Upper Push/Pull 8 Min EMOM Strict Pullups *Choose a challenging, but repeatable rep number for all 8 sets Movement Choices: -Strict Pull-Ups -Banded Strict Pull-Ups -Ring Rows Strict Press 5 x 5 @ 60-80% **Increase Weight Each Set** Conditioning Against 12 Minutes… 3 Rounds: 10 Pullups 10 Wallballs After 3 Rounds: 200 Meter Run...

WOD for 072218

July 22, 2018SiteplicityDaily Workouts, Uncategorized0

Conditioning: (1:00w/1:00r) for 6 rounds: 100m run 5 Thrusters RT: Bar over Burpees Score = BOBs across 6 rounds L1: 135/95, BFB L2: 95/65, BOB L3: 75/55, BOB L4: DB Thrusters, Reg. Burpees

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