run – Page 35 – Courage Fitness Durham

Hanging By A Thread

July 23, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, hang clean, jerk, pullups, run0

We are hosting the 2012 Bull City Barbell Open on August 18th! Email [email protected] if you’d like to volunteer! WOD for Tuesday 072412 – Click Here For Today’s Schedule Hang Clean 12-15 reps at 80% 1RM –Rest– 10 Rounds For Time: 4 Clean and Jerks (135/95) Run 200m 5 Chest To Bar Pullups Post Hang...

Bully Fourth

July 3, 2012SiteplicityBenchmark Hero WODs, Bodyweight Workouts, Daily Workouts, Endurance Workoutsdouble unders, overhead squats, pullups, run0

WOD for Wednesday 070412 – WODs today at 9 and 10am! “Bull” 2 Rounds For Time: 200 Double Unders 50 Overhead Squats (135/95) 50 Pullups Run 1 Mile Post TimeTo Comments For the conditioning workout, take your Power Clean from the floor and make sure you hit a good, solid rack position each rep. Instead...

Hang Out To Dry

July 2, 2012SiteplicityDaily Workoutshang snatch, power cleans, ring dips, run0

Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar THIS SATURDAY! Don’t miss out! Click here for more info WOD for Tuesday 070312 — Click Here For Today’s Schedule Hang Snatch 12-15 reps up to 80% 1RM –Rest– 3 Rounds For Time: Run 400m 15 Power Cleans...

Good Mornin Sunshine

June 27, 2012SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsbanded good mornings, deadlift, run0

The Iron Samurai is coming to CFD this weekend! You shouldn’t miss this! Click here WOD for Thursday 062812 — Click Here For Today’s Schedule Deadlift 12 sets of 1 rep @65% 1RM Rest no more than 60 seconds between sets –Rest– 21-15-9 Reps For Time: Deadlift (225/155) Run 400m Finisher: Banded Good Mornings 100...

Devil’s Digits

June 26, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpees, clean, power cleans, ring dips, run0

The Iron Samurai is coming to CFD this weekend! You shouldn’t miss this! Click here WOD for Wednesday 062712 — Click Here For Today’s Schedule Clean 12-15 reps up to 80% 1RM –Rest– AMRAP in 12 minutes: 6 Ring Dips 6 Power Cleans (155/105) 6 Burpees Sprint100m Post Clean Loads and Workout Time To Comments...

Techtonic Plates

June 14, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workoutsair squats, clean, pullups, pushups, run0

CFD Field Day TOMORROW, 11am-2pm! More info and RSVP here! WOD for Friday 061512 — Click Here For Today’s Schedule Clean 12-15 reps at 80% 1RM –Rest– AMRAP in 15 minutes: Run 400m 10 Pullups 15 Pushups 20 Plate Squats (25/15) Post Clean Loads and Workout Rounds To Comments For the Clean, work up to...

Good Morning Sunshine

June 11, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsdeadlift, double unders, good mornings, run0

CFD Field Day Saturday, June 16th, 11am-2pm! More info and RSVP here! WOD for Tuesday 061212 — Click Here For Today’s Schedule Deadlift 12 sets of 1 rep @65% 1RM Rest no more than 60 seconds between sets –Rest– For Time: Run 400m 50 Double Unders Run 400m 40 Double Unders Run 400m 30 Double...

Sumo Time?

June 5, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsdeadlift, hang clean, pullups, run0

CFD Field Day Saturday, June 16th, 11am-2pm! More info and RSVP here! WOD for Wednesday 060612 — Click Here For Today’s Schedule Hang Clean 12-15 reps working up to 80% 1RM –Rest– 5 Rounds For Time: 6 Deadlifts (80% 1RM) 6 Chest To Bar Pullups Run 200m Post Hang Clean Loads and Workout Time to...

Sandtrap

June 2, 2012SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsback extensions, back squat, run0

CFD Field Day Next Saturday, 11am-2pm! More info and RSVP here! WOD for Sunday 060312 — Click Here For Today’s Schedule Back Squat (70%) 1-2 Reps on the minute for 12 minutes –Rest– Sandbag 50/50 Mile: For Time: Run 400m Run 400m with heavy sandbag Run 400m Run 400m with heavy sandbag Finisher: Back Extensions...

The Need For Speed

May 17, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squats, double unders, handstand pushups, high pulls, run0

CFD is going to watch the Carolina Phoenix! Come watch Murphie smash people! Info here. WOD for Friday 051812 — Click Here For Today’s Schedule Back Squat 12 sets of 2 reps @50% 1RM Rest no more than 60 seconds between sets –Rest– AMRAP in 12 minutes: Run 200m 15 Double Unders 10 KB High...

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