row – Page 8 – Courage Fitness Durham

In My Big Brown Shoe

November 22, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsback squat, power snatch, row0

Thank you to everyone who donated to our Thanksgiving Turkey Drive for the Food Bank! Final tally coming tomorrow! WOD Strength: Back Squat 3-3-3-1-1-1 Work up to 1RM Metcon: “Randy” 75 Power Snatch (75/55) Time cap of 10 Minutes Rest 2 minutes Then, Row 500m for time

Be Late For The Door

November 7, 2015SiteplicityDaily Workouts, Partner Workoutsjumping lunges, jumping squats, row, situps0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Teams of 2 AMRAP 20: 40 Calorie Row, 40 Medball Jumping Squats (20/14) 40 Calorie Row, 40 Medball Jumping Lunges 40 Calorie Row, 40 Medball Situps

Such A Naughty Nanny

October 27, 2015SiteplicityDaily Workouts, Olympic Workoutsburpees, hang snatch, row, snatch shrug, thrusters0

Our Halloween Weightlifting Spectacular and Pumpkin Halloween WODs are THIS Saturday! WOD Strength: 2 Snatch Shrug (high hang high pull) + 1 Hang Snatch 6 sets Metcon: 3 rounds Row 500m 21 burpees 12 Thrusters (95/65)

Pay You At Another Time

October 20, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutspush press, row, split jerk0

CFD is going to the NC State Fair TOMORROW! Check it out! WOD Strength: Split Jerk 5-5-5-3-3-3 Start around 60% and work up to 85% 1RM by last set of 3 Metcon: For time Row 30 calories 30 Push Press (135/95) Row 30 calories

WOD for 100915

October 8, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpee pullups, double unders, goblet squats, hang snatch, kettlebell swings, pushups, row0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Start around 60% and work up to 85% 1RM by the last set Metcon: Minutes 0-5 4min AMRAP/1min Rest 4 Burpees 6 Pull-Ups 12 KB Swings (70/53) Minutes 5-10 500m Row (MAX EFFORT) Minutes 10-15 4min...

Walk The Line

October 3, 2015SiteplicityDaily Workouts, Team Workoutshang power snatch, row, thrusters0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3: Row 1500m (switch every 250m) 75 Hang Power Snatches (75/55) 75 Thrusters 75 Hang Power Snatches Row 1500m (switch every...

Coach Stephen

September 11, 2015SiteplicityBenchmark WODs, Daily Workoutshang clean, row, wall ball0

WOD Strength: Hang Clean 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: “Stephen” 42-30-18 Row for Calories Wall Ball (20/14)

Sleeping On The Sidewalk

September 3, 2015SiteplicityDaily Workouts, Olympic Workoutsoverhead squat, row, snatch0

WOD Strength: Snatch 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 4 rounds for time: Row 500m 10 Overhead Squat (135/95)

Pancake Breakfast Day!

August 22, 2015SiteplicityDaily Workouts, Partner Workoutsbox jumps, burpees, kettlebell swings, row, run, wall ball0

We’re having a Protein Pancake Breakfast TODAY during the WODs! Join us! WOD Strength: Take 20 minutes to make up a missed strength workout from the last week Metcon: Teams of 2 AMRAP in 20 minutes: 60 Calorie Row, 60 Kettlebell Swings (52/35) 50 Calorie Row, 50 Box Jumps (24/20) 40 Calorie Row, 40...

Nice Set Of Hooters

August 17, 2015SiteplicityDaily Workouts, Strength Workoutsback squat, row, wall ball0

We’re having a Protein Pancake Breakfast on Sunday during the WODs! Join us! WOD Skills: Pistols practice Strength: Back Squat 3-3-3-1-1-1 Work up to 100% 1RM Metcon: AMRAP in 15 minutes: Row 300m 30 Wall Balls (20/14)

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