clean – Page 5 – Courage Fitness Durham

You’re Really Lookin Fine

April 24, 2016SiteplicityDaily Workouts, Endurance Workoutsclean, jerk, muscle ups, pullups, row, toes to bar0

WOD Skills: Muscle Ups EMOM 10 minutes, max reps Then, Tabata Toes to Bar, 4 minutes Metcon: For Time: 50 Power Clean and Jerks, (135/95) Every minute on the minute, including the first minute, complete 5 Chest to Bar Pullups Time cap of 15 minutes Endurance: 10 x 250m Row :30 rest between sets

Roll Tonight To The Guitar Bite

April 19, 2016SiteplicityDaily Workoutsclean, pullups0

We’re going to see the Durham Bulls on Star Wars Night, Saturday, May 7th! Get your tickets here by THURSDAY NIGHT, 10pm! WOD Strength: Clean 3-3-3-1-1-1 Establish 1RM Metcon: Death by Pullups: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long...

WOD for 041916

April 19, 2016SiteplicityDaily Workoutsclean, handstand pushups, pistols, run0

WOD Skills: Handstand Pushups EMOM 10 minutes max reps Then, 3 Pistols (right and left) EMOM 5 minutes 3 Rounds: Metcon: 7 Squat Cleans (185/115) 14 HSPU Run 400m

Glassman’s Choice

April 13, 2016SiteplicityBenchmark WODs, Daily Workoutsclean, jerk, snatch0

WOD Strength: Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: Grace For time: 30 Clean and Jerk (135/95) OR Isabel For Time: 30 Snatch (135/95)

Give Yourself A Chance

April 11, 2016SiteplicityDaily Workoutsclean, double unders, jerk, power snatch0

WOD Strength: 1 Clean + 2 Jerk 6 sets as heavy as possible Metcon: EMOM 12 minutes Odd Minutes – 3 Power Snatch (75% 1RM) Even Minutes – 40 Double Unders

WOD for 041016

April 9, 2016SiteplicityDaily Workoutsbike, box jumps, clean, jerk, rope climb, row0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Teams of 3 complete (1 athlete works at a time): 200 Cal Bike 150 Cal Row 100 Box Jumps 75 Clean and Jerk (135/95) 15 Rope Climbs

Easter WOD 2016

March 26, 2016SiteplicityDaily Workoutsclean, deadlift, push press, walking lunge0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: 3 Rounds: 14 Deadlifts (95/65) 14 Full Cleans (95/65) 14 Push Press (95/65) 50 Walking Lunge Steps

Chased Our Pleasures Here

March 21, 2016SiteplicityDaily Workoutsclean, double unders, muscle ups, ring dips, toes to bar0

WOD Skills: Tabata Ring Dips 4 minutes Tabata Toes To Bar 4 minutes Metcon: For Time: 90 Double Unders 9 muscle ups 9 cleans (135/95) 80 Double Unders 8 MU 8 cleans 70 Double Unders 7 MU 7 cleans

Time To Hesitate Is Through

March 13, 2016SiteplicityDaily Workoutsbox jumps, clean, clean pull, deadlift0

Special St. Paddy’s Day WOD coming this Thursday! WOD Strength: 2 Clean Pulls + 2 Cleans 6 sets as heavy as possible Metcon: Alternating EMOM x 20: Odd – 5 Deadlifts (75% 1RM) Even – 15 Box Jumps (24/20)

We Couldn’t Get Much Higher

March 12, 2016SiteplicityDaily Workoutsclean, jerk, row0

What a great Saturday morning for 16.3 yesterday! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3: AMRAP 25 minutes: 100 Calorie Row 50 Clean and Jerks, 135/95 100 Calorie Row 50 Clean and Jerks 100 Calorie Row 50 Clean and Jerks 100 Calorie...

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