box jump overs – Courage Fitness Durham

WOD for 093016

September 29, 2016SiteplicityDaily Workoutsbox jump overs, row, thrusters, toes to bar0

Segment 1: AMRAP 18 minutes: 30 Thrusters (95/65) 30 Box Jump Overs (24/20) 30 Calorie Row 30 Toes to Bar

WOD for 090116

August 31, 2016SiteplicityDaily Workoutsbox jump overs, medball clean, row0

Segment 1: On the Minute x 21: Minute 1 – 15/12 Calorie Row Minute 2 – 15 Box Jump Overs (24/20) Minute 3 – 15 Med Ball Cleans (20/14) Scale rep numbers as needed to allow for 15-20 second rest each minute Segment 2: Mobility

WOD for 071616

July 15, 2016SiteplicityDaily Workoutsbox jump overs, clean, jerk, lunge, muscle ups, power snatch, row, sumo deadlift high pull0

Segment 1: EMOM 10 minutes: 1 Squat Clean and Split Jerk Same weight across, work up to heavy weight and maintain, or work up to 1RM Segment 2: 8 Rounds: 4 Unbroken Ring Muscle Ups Scale the number of MUs or perform on bar, if needed. Scale to appropriate number of C2B Pullups. Segment 3:...

Sail Through The Changing Ocean Tides

March 7, 2016SiteplicityDaily Workoutsbox jump overs, plank hold, ring dips, row0

16.3 viewing party is Thursday night at 8pm! Skills: Ring Dips max reps EMOM, 10 minutes Then, Tabata Plank Holds 6 minutes Metcon: 25 min EMOM 1st min – 10 calorie row 2nd – 10 Box jump overs 3rd – 10 wallballs(20/14) 4th – 10 ring dips 5th – rest

Delirium Tremens

February 27, 2016SiteplicityDaily Workouts, Team Workoutsbox jump overs, front squats, handstand pushups, pullups0

GREAT JOB to everyone who took on 16.1 yesterday (and Friday and Today!)! Don’t forget to log your scores at games.crossfit.com before Monday at 8pm to get your points for your team! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3 complete the following...

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

All Doing What We Can

December 12, 2015SiteplicityDaily Workouts, Team Workoutsbox jump overs, row, thrusters0

Hope everyone had a great time at the Holiday Party last night! Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3 AMRAP 20 9 Calorie Row 9 Box Jump Overs (20) 9 Thrusters (95/65) Workout is a Relay. Partner 1 completes all reps, followed by...

Storm Coming In

June 29, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbox jump overs, press, wall ball0

WOD Strength: Press 10-10-10-10 @ 60% 1RM Metcon: 21-15-9-15-21 Reps For Time: Box Jump Over (24/20) Wall Ball (20/14) Time cap of 12 minutes

All The Right Moves

May 28, 2015SiteplicityDaily Workouts, Olympic Workoutsair squats, box jump overs, kettlebell swings, run, situps, split jerk0

Our first CFD Ladies WOD & Wine is coming on June 13th. RSVP here! WOD Strength: Split Jerk 1-1-1 @ 95% 1RM Metcon: Run 800m 100 KB Swings (52/35) 75 Abmat Sit-Ups 50 Air Squats 25 Box Jump Overs (20 inch) Time cap of 20 minutes

Bringing This To The Entire Nation

April 9, 2015SiteplicityDaily Workouts, Olympic Workoutsbox jump overs, power snatch, sumo deadlift high pull0

Clean and Jerk Fundamentals Class tomorrow at 11am! WOD Strength: Sumo Deadlift warmup with increasing loads 5 x 60% 3 x 70% 2 x 80% 1 x 85% 1x 90% 1-1-1 @ 95% Metcon: AMRAP in 9 minutes: 2 Power Snatch (115/75) 2 Box Jump Overs (24/20) 4 Power Snatch 4 Box Jump Overs 6...

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