bar facing burpees – Courage Fitness Durham

WOD for 121216

December 11, 2016SiteplicityDaily Workoutsbar facing burpees, hang power snatch, pullups, snatch, wall ball0

Segment 1: Snatch 60%/3 65%/3 70%/3 75%/3 (80%/3) x 2 Segment 2: 4 Rounds: 21 Wall Balls (20/14) 18 Hang Power Snatches (75/55) 15 Bar Facing Burpees 12 C2B Pullups

WOD for 101916

October 18, 2016SiteplicityDaily Workoutsbar facing burpees, hang squat clean, overhead squat, row, run, thrusters0

Segment 1: Hang Squat Clean 3×3 at 70% – from mid thigh, drop from the top Segment 2: For time: 21-15-9 Run 200m Thrusters (95/65) Directly into: Segment 3: 15 -12-9 Calorie Row Hang Squat Cleans (95/65) Directly into: Segment 4: 12-9-6 Over-the-Bar Burpees Overhead Squat (95/65)

WOD for 101016

October 9, 2016SiteplicityDaily Workoutsback squat, bar facing burpees, row, snatch, snatch balance0

Segment 1: 3×3 Snatch Balance light load Segment 2: Back Squat 5 reps at 80% single at 85% 5 reps at 80% single at 90% 5 reps at 80% single at 90% Segment 3: 3 Rounds: 21 Calorie Row 15 Bar Burpees 9 Squat Snatches (135/95)

WOD for 092716

September 26, 2016SiteplicityDaily Workoutsbar facing burpees, deadlift, situps, wall ball0

Segment 1: With a running clock… AMRAP 5 minutes: 50 Wall Ball Buy-In 12 Deadlift(185/135) 12 Barbell Burpees … Rest 5:00… Segment 2: AMRAP 5 minutes: 35 WB Buy-In 9 DL (225/155) 9 Barbell Burpees … Rest 5:00… Segment 3: AMRAP 5 minutes: 20 WB Buy-In 6 DL (275/185) 6 Barbell Burpees Segment 4: EMOM...

WOD for 090616

September 5, 2016SiteplicityDaily Workoutsbar facing burpees, power snatch0

Segment 1: Running Clock… at the 0:00 3 Rounds: 10 Power Snatch, 95/65 10 Bar Facing Burpees at the 10:00 2 Rounds 15 Power Snatch 15 Bar facing Burpees Segment 2: Mobility

WOD for 082716

August 26, 2016SiteplicityDaily Workoutsbar facing burpees, clean, front squat, power snatch, split jerk, thrusters0

Segment 1: 5 sets: 1 Squat Clean + 2 Front Squats, climbing weights Segment 2: 5 sets: 2 Front Squats + 1 Split Jerk Segment 3: 30 Power Snatches (75/55) 45 Bar Facing Burpees 60 Thrusters 45 Bar Facing Burpees 30 Power Snatches

Strumming my pain with his fingers

May 16, 2016SiteplicityDaily Workoutsbar facing burpees, muscle ups, overhead squat, ring dips, toes to bar0

WOD Skills: Tabata Ring Dips, 4 minutes Tabata Toes To Bar, 4 minutes Metcon: For time: 55 Bar Facing Burpees 34 Overhead Squats, 135/95 21 Muscle Ups (or 55 CTB pullups)

WOD for 042416

April 23, 2016SiteplicityDaily Workoutsbar facing burpees, power snatch, row0

WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: For Time: 30 Bar Facing Burpees 30 Calorie Row 15 Power Snatch (115/80) 60 Calorie Row 15 Power Snatch 30 Calorie Row 30 Bar Facing Burpees

Curious Case

March 31, 2016SiteplicityDaily Workoutsbar facing burpees, deadlift, muscle ups, pullups, pushups0

Intramurals Bonus Event is Saturday from 9am-12pm! DODGEBALL!!! WOD Skills: Muscle Ups EMOM 10 minutes, max reps Then, Tabata Pushups, 4 minutes Metcon: Open 16.5 Repeat 21-18-15-12-9-6-3 Reps Thrusters (95/65) Burpees

St. Patrick’s Day Leprechaun

March 16, 2016SiteplicityDaily Workoutsbar facing burpees, power snatch, push press, run0

We’ll be running a special St. Paddy’s Day Workout in all WODs and Bootcamps today! Athletes who wear a green shirt, shorts, or shoes will receive a special reprieve during the workout. Wear your green today! “Leprechaun” 3 Rounds 17 – Push Press 95/65 20 – Bar Facing Burpees 16 – Power Snatch Then, 400m...

1 2 3

Tag