row – Page 19 – Courage Fitness Durham

Boxing Day

December 25, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsbox jumps, burpee, double unders, kettlebell snatch, kettlebell swings, overhead walking lunge, pullups, pushups, row, situps0

Open Gym this morning from 7:30 – 11am WODs today are at 11:30am and 5pm and 6pm! Join us for a special Mobility WOD at 11am! WOD for Wednesday 122612 For Time: 50 Calorie Row 20 Burpee Box Jump 30 Pullups 40 KB Snatch – 20 right/20 left (52/35) 50 KB Swings (70/52) 40 Situps...

Fun In Threes

December 22, 2012SiteplicityBodyweight Workouts, Daily Workouts, Team Workoutsburpees, double unders, kettlebell swings, overhead squats, row0

Please stop in this weekend to pick up your CFD branded holiday gift! WOD for Sunday 122312 –Click Here For Today’s Schedule In Teams of 3, For Time: Row 1500m 150 Double Unders 100 Kettlebell Swings 150 Double Unders 100 Overhead Squats (95/65) 150 Double Unders 100 Burpees 150 Double Unders Row 1500m Post Workout...

Rowed Out

December 15, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Kettlebell Workoutshandstand pushups, kettlebell swings, row0

WOD for Sunday 121612 –Click Here For Today’s Schedule Handstand Pushups –Rest– You will complete 10 Rounds. Start a running clock. You have one minute to complete 100m row and then max KB Swings (52/35) with the time remaining. Rest 1 minute between efforts. Post KB Load and Total Swings to Comments For the skill...

Rowing Machines

December 1, 2012SiteplicityBenchmark WODs, Daily Workouts, Endurance Workoutsrow0

Join us for our Annual Holiday Party next Saturday, December 8th! Details and RSVP here WOD for Sunday 120212 – Click Here For Today’s Schedule Skill: Rings –Rest– 4 Rounds: Row 1000m Rest 4:00 between bouts Post Time for Each 1000m Row to Comments For the skill segment, Coach Paul will have you playing and...

Hangman’s Noose

September 8, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutshang clean, hang power snatch, row, toes to bar0

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Sunday 090912 – Click Here For Today’s Schedule Hang Clean 12-15 reps at 80% 1RM –Rest– 3 Rounds For Time Row 500m 15 Hang Power Snatch (115/75) 15 Toes to Bar Post Hang Clean and...

No Rest For The Weary

September 2, 2012SiteplicityBodyweight Workouts, Daily Workoutsair squats, pullups, pushups, row, run0

Labor Day WODs TODAY at 9 and 10am! Special Bootcamp Workout at 9am with Coach Ashley! The gym will be very busy today. Please – NO alternate WODs or lifting in the main room. WOD for Monday 090312 Complete each of the following for time: 100 Air Squats 100 Pushups Row 500m Run 400m 100...

A Homecoming Of Sorts

August 25, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbench press, burpee pullups, kettlebell snatch, pullups, row0

Need help with your gymnastics? Join Coach Allison for one of our upcoming seminars! FREE for all CFD athletes! Register here WOD for Sunday 082612 – Click Here For Today’s Schedule Bench Press (50%) 9 sets of 3 reps Pullups 3 sets of 8 reps –Rest– 4 Rounds For Time: Row 250m 5 Right arm...

Push Press Credentials

August 4, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsburpees, push press, row0

Welcome Living Social Voucher Holders! Workouts are by appointment only. Please make sure you email us to arrange for your visits. WOD for Sunday 080512 – Click Here For Today’s Schedule Push Press Establish 1RM –Rest– 5 Rounds For Time: 15 Burpees Row 250m Finisher: 100 Banded Face Pulls Post Push Press Loads and Workout Rounds...

Rowed Out!

August 2, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Kettlebell Workouts, Strength Workoutsfront squat, kettlebell swings, row0

Welcome Living Social Voucher Holders! Workouts are by appointment only. Please make sure you email us to arrange for your visits. WOD for Friday 080312 – Click Here For Today’s Schedule Front Squat Establish 1RM –Rest– Complete 6 Rounds: 1 minute – 15 KB Swings (70/52) 1 minute – Row max distance Post Front Squat Loads...

Budget Deficit

June 23, 2012SiteplicityDaily Workouts, Strength Workoutsdeadlift, deficit deadlift, overhead squats, row0

The Iron Samurai is coming to CFD on June 30th! You shouldn’t miss this! Click here WOD for Sunday 062412 — Click Here For Today’s Schedule Deficit Deadlift Establish 1RM –Rest– 5 Rounds For Time: 15 Overhead Squats (95/65) Row 250m Finisher: 2-Hand DB Situps 3 sets of 8-10 Post Deadlift Loads and Workout Time...

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