knees to elbows – Page 4 – Courage Fitness Durham

The Quick And The Dead

March 24, 2011SiteplicityDaily Workoutsclean, deadlift, knees to elbows0

Nutrition Q&A Session — TOMORROW, 12-1:30pm – FREE! WOD for Friday 032511 – Click Here For Today’s Schedule Deadlift (Week 4 – Deload Week) Warmup: Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” –Rest– 21-15-9 For Time: DB Power Cleans (35/25) KTE Post Deadlift Loads and Metcon Time to Comments For the...

Getting Yoked

February 25, 2011SiteplicityDaily Workoutsdouble unders, knees to elbows, ring pushups0

Pardon the mess everyone! The painting should be done by this weekend and everything put back in its place! Nursing a nagging injury? Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – TOMORROW @8am! WOD for Saturday 022611 – Click Here For Today’s Schedule Knees to Elbows 50 Strict Reps –Rest– AMRAP in 12 minutes: ...

Med Ball Cleaning

February 14, 2011SiteplicityBodyweight Workouts, Daily Workoutshandstand pushups, handstands, knees to elbows, med ball clean0

Official Nutrition Guide Rollout This Saturday 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Tuesday 021511 – Click Here For Today’s Schedule Handstands Take 20 minutes to practice your handstands Handstand Progressions from CF Gymnastics – here –Rest– AMRAP in 20 minutes: 5 Handstand Pushups 10 KTE 15 Med Ball Cleans (20/12) Post Metcon...

Nelly’s Birthday WOD

January 21, 2011SiteplicityDaily Workouts, Olympic Workoutsdeadlift, knees to elbows, push jerk, row, split jerk, wall ball0

Fifth Ape Seminar – February 5th! Durham Indoor Rowing Trials – February 27th! Early Bird registration until Jan. 27th! WOD for Saturday 012211 – Click Here For Today’s Schedule Push/Split Jerk Determine New 1RM Warmup: Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets: Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new...

Pistoleer

January 19, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsdouble unders, knees to elbows, pistols, power clean, row0

Fifth Ape Seminar – February 5th! Early Bird registration until Jan. 21st! Durham Indoor Rowing Trials – February 27th! Early Bird registration until Jan. 27th! WOD for Thursday 012011 – Click Here For Today’s Schedule Knees To Elbows 50 Strict Reps –Rest– AMRAP in 15 minutes: 5 Power Cleans (135/95) 10 Pistols (5 each leg) 15 Double...

Squat Cleaned

January 14, 2011SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbox jumps, clean, knees to elbows, wall ball0

Fifth Ape Seminar – February 5th! Durham Indoor Rowing Trials – February 27th! WOD for Saturday 011511 – Click Here For Today’s Schedule Squat Clean Determine New 1RM Warmup: Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets: Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM –Rest– 5 Rounds For Time:...

Benchmark Week 2011 — “Christine”

January 8, 2011SiteplicityBenchmark WODsbox jumps, deadlift, knees to elbows, row0

NEW BOOTCAMPS START TOMORROW! WOD for Sunday 010911 — Click Here For Today’s Schedule Ball Ups/Knees To Elbows Complete 50 STRICT KTE or Toes To Bar –Rest– “Christine” 3 Rounds For Time: Row 500m 21 Box Jumps (20″) 12 Deadlifts (1x bodyweight) Post Time to Comments We will do a different Benchmark WOD each day this...

Melting Away

December 27, 2010SiteplicityBodyweight Workouts, Daily Workoutsknees to elbows, shoot through, snatch0

All WODs are on as regularly scheduled today! NEW BOOTCAMPS COMING JANUARY 10th! Forgot Someone On Your Holiday List? Check out our Stores at Zazzle and Cafe Press! WOD for Tuesday 122810 Parallette Shoot Throughs 50 Strict Reps –Rest– 21-15-9 For Time: Knees To Elbows DB Power Snatch – each arm (40/25) Post Metcon Time to...

Down And Dirty

December 15, 2010SiteplicityBenchmark WODs, Daily Workouts, Endurance Workoutsback extensions, box jumps, burpees, double unders, kettlebell swings, knees to elbows, push press, walking lunges, wall ball0

NEW BOOTCAMPS COMING JANUARY 10th! Need Holiday Gift? Check out our Stores at Zazzle and Cafe Press! WOD for Thursday 121610 — – Click Here For Today’s Schedule “Filthy Fifty” For time: 50 Box Jump (24/20) 50 Jumping Pullups 50 Kettlebell Swings (35/25) 50 Walking Lunge Steps 50 Knees to Elbows 50 Push Press (45/35) 50 Back...

WOD for 120910

December 8, 2010SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsknees to elbows, power clean, ring pushups, wall ball0

Carolina Fitness Challenge is Saturday! WOD for Thursday 120910 — – Click Here For Today’s Schedule Ring Pushups 5 sets for max reps –Rest– 21-18-15-12-9 For Time: Power Clean (135/95) Wall Ball (20/12) Knees To Elbows Post Pushup Reps and Metcon Time to Comments For the strength segment, you will do 5 sets of max reps pushups on...

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