kettlebell swings – Page 6 – Courage Fitness Durham

Such A Heartbreaker

July 14, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutskettlebell swings, suicide sprint, toes to bar0

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skills: Kipping Pullup and T2B practice Strength: Hang Power Clean/Power Clean 2-2-2-2 @ 85% 1RM 1st rep of each set of 2 is HPC, 2nd rep PC Metcon: 4 Rounds Suicide Run (approx 90ft/90/90/90 – 4x down and back the pullup rig)...

Very Hard To Spot

July 4, 2015SiteplicityDaily Workouts, Partner Workoutsair squats, burpees, kettlebell swings, row0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 AMRAP 5 Row 50 Calories Time Remaining: Max Burpees AMRAP 4 Row 40 Calories Time Remaining: Max Kettlebell Swings (53/35) AMRAP 3 Row 30 Calories Time Remaining: Max Air Squats *One athlete works at a...

Can’t Be Bargained With

June 25, 2015SiteplicityDaily Workouts, Kettlebell Workouts, Olympic Workoutsbox jumps, kettlebell swings, snatch0

WOD Strength: Snatch Test 1RM Metcon: (A) 5 Min max Russian KB Swing (52/35) Then (B) 6 Minutes to establish Max Height Box Jump

You Killed The Car

June 15, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdeficit deadlift, hand release pushups, kettlebell swings, walking lunges0

WOD Strength: Deficit Deadlift 6-6-6 @ 75% 1RM Metcon: 5 Rounds 20 RKB (52/35) Walking lunge length of rig 10 Hand release pushups Walking lunge length of rig Time cap of 15 minutes

Pardon My French

June 11, 2015SiteplicityDaily Workouts, Olympic Workoutsburpee over bar, clean, kettlebell swings, muscle ups, squat clean thrusters0

Last chance to get tickets for the Bulls Game on June 20th! Reserve them today here! WOD Strength: Clean 1-1-1 @ 95% 1RM Metcon: For Time: 100 KB Swings (52/35) 50 Lateral Burpee Over the Bar 30 Squat Clean Thrusters (135/95) 10 Muscle Ups Time cap of 20 minutes

Make Like a Tree

June 5, 2015SiteplicityBenchmark WODs, Daily Workoutshandstand pushups, kettlebell swings, muscle ups0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Nate” AMRAP in 20 minutes: 2 muscle-ups 4 handstand push-ups 8 2-pood kettlebell swings

Strength Animals

May 30, 2015SiteplicityDaily Workouts, Partner Workoutskettlebell swings, pullups, pushups, run0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Partner workoutout, both Run together, split “work” in the gym: Run 800m 100 KB swings Run 800m 50 Push Up Run 800m 50 Pullups

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

Stereo With The Big Guitars

May 25, 2015SiteplicityBodyweight Workouts, Daily Workoutsdouble unders, hang power snatch, kettlebell swings0

Our first CFD Ladies WOD & Wine is coming on June 13th. RSVP here! WOD Strength: Hang Power Snatch Test 1RM Metcon: AMRAP in 12 minutes: 20 Russian KB Swings 30 Double Unders

Sound Of The Funky Drummer

May 16, 2015SiteplicityDaily Workouts, Kettlebell Workouts, Partner Workoutsbox jumps, kettlebell swings, run0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: For Time w/Partner: 50 Kettlebell Swings (53/35) 50 Box Jumps (24/20) 1,000m Run 40 Kettlebell Swings 40 Box Jumps 800m Run 30 Kettlebell Swings 30 Box Jumps 600m Run 20 Kettlebell Swings 20 Box Jumps 400m Run 10...

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