power clean – Page 4 – Courage Fitness Durham

One More Indecent Accident

September 27, 2015SiteplicityDaily Workouts, Olympic Workoutsclean deadlift, power clean, pullups0

WOD Strength: Clean Deadlift w/pauses at 2nd (below knee) and 1st position (below hip) 2-2-2-2-2-2 As heavy as possible with tight technique Metcon: AMRAP in 10 minutes 5 Power Clean (135/95) 5 Pullups 10 Power Clean 10 Pullups 15 Power Clean 15 Pullups 20 Power Clean 20 Pullups Etc., adding 5 reps to each exercise...

WOD for Sunday 091315

September 12, 2015SiteplicityDaily Workouts, Team Workoutsdeadlift, power clean, rope climbs0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3 AMRAP 25: 10 Rope Climbs 30 Deadlift (135, 95) 50 Power Cleans (135, 95) Two Partners work while one partner runs 400m

Another Shrimp On The Barbie

August 18, 2015SiteplicityDaily Workouts, Olympic Workoutsfront rack lunge, power clean, push jerk0

We’re having a Protein Pancake Breakfast on Sunday during the WODs! Join us! WOD Skills: Handstand practice Strength: Snatch Pull/Hang Power Snatch 2-2-2-2-2-2 as heavy as possible each set of 2 is 1 rep of each movement Metcon: 21 – 15 – 9 Power Clean (135/95) Front Rack Lunge – stay in place, alternating steps Push...

Like Flies On A Rib Roast

August 9, 2015SiteplicityDaily Workouts, Strength Workoutsback squat, deadlift, power clean, push jerk, run0

New 6 week training cycle begins tomorrow! Click here for the strength template WOD Skill: Strength: Back Squat 5-5-5-3-3-3 Work up to 85% 1RM Metcon: Run 400m 10 Push Press/Jerk (135/95) Run 800m 20 Power Clean Run 400m 30 Deadlift Time cap of 16 minutes

Something Stinks In Suburbia

August 4, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squat, power clean, pullups0

Join us for our August Thirsty Thursday TOMORROW NIGHT at 7:30pm at Surf Club! WOD Skills: Kipping/Kipping pullups Strength: Back Squat 6-6-6-6 @ 75% 1RM Metcon: 18-15-12-9-6-3: Power Clean (135/95) Pullups Time cap of 18 minutes

Coach Lindsay Benchmark

July 24, 2015SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workoutskettlebell swings, power clean, pushups, toes to bar0

Mark your calendars for our CF Games Viewing Party TOMORROW starting at 5pm! WOD Strength: Take 20 minutes and make up a missed strength workout from the past week. Metcon: “Lindsay” 20min AMRAP: 5 toes to bar 10 push ups 15 KB Swings Round # Power Clean (155/115) So 1st round finishes with 1PC, 2nd with...

Moves That Defy The Law of Gravity

July 22, 2015SiteplicityDaily Workouts, Olympic Workoutshang power clean, lateral bar jumps, power clean, push press0

Mark your calendars for our CF Games Viewing Party THIS Sunday! WOD Skill: Clean Drills Strength: Hang Power Clean 1-1-1-1-1 @ 80% 1RM Metcon: 15-12-9-6-3 Power Cleans (135/95) Push Press Lateral Bar Jumps Time cap of 14 minutes Bootcamp Workout: Kettlebells

Kiss For Daddy

June 12, 2015SiteplicityBenchmark WODs, Daily Workoutsair squats, power clean, pushups0

Last chance to get tickets for the Bulls Game on June 20th! Reserve them today here! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “The Chief” 5 Rounds – 3 minute AMRAP 1 min rest Between Rounds 3 x Power Clean (135/95) 6 Pushups 9 Air...

Cook Cornmeal Porridge

May 11, 2015SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutspower clean, run, split jerk0

CFD is going to the Bulls! Join us on Saturday, June 20th for our annual outing. Get your tickets here WOD Strength: Split Jerk 50% x 2 60% x 2 70% x 1 75% x 1 1-1-1-1 @ 80% Metcon: Run 1 Mile Then, in the balance up to 20 minute, EMOM 4 Power Cleans @...

Yo I Won’t Let Up

April 23, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpees, hang power snatch, power clean, pullups0

WOD Strength: Power Clean 60% x 2 70% x 2 80% x 2 85% x 1 90% x 1 1-1-1 @ 95% 1RM Metcon: For time: 20 Burpees 20 Hang Power Snatch (135/95) 20 Pullups 20 Hang Power Snatch 20 Burpees Time cap of 20 minutes

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