run – Page 5 – Courage Fitness Durham

WOD for 051616

May 15, 2016SiteplicityDaily Workouts, Endurance Workoutsdeadlift, run, situps0

WOD Strength: Deadlift 3-3-3-1-1-1 Set new 1RM Metcon: 3 rounds: Run 400m 40 Situps 7 Deadlifts (315/225) Endurance: 6x20m Sprints, unlimited rest 4x60m Sprints, unlimited rest 2x150m Sprints, unlimited rest 1x400m Sprint

Mother Nature Just Peed Her Pantsuit

May 9, 2016SiteplicityDaily Workoutsdeadlift, floor press, goblet squat, ring dips, run0

WOD Strength: Deadlift 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds 10 ring dips 15 floor presses (95/65) 20 goblet squats (52/35) Run 400m

WOD for 050616

May 5, 2016SiteplicityDaily Workoutsburpee box overs, front squat, run, turkish get ups0

WOD Strength: Turkish Get Ups 10 each side, as heavy as possible Metcon: 4 Rounds, Rest 2 minutes between rounds: 10 Burpee Box Overs (24/20) 12 Front Squat (135/95) Run 400m Time cap of 20 minutes

WOD for 050216

May 2, 2016SiteplicityDaily Workouts, Endurance Workoutsback squat, power snatch, run0

WOD Strength: Back Squat 3-3-3-1-1-1 Up to 1RM Metcon: For Time 75 Power Snatch (75/55) Endurance (7:30pm) 3x600m rest 1 minute Rest 5 minutes 3x600m rest 1 minute Rest 5 minutes 3x600m rest 1 minute

Got Plenty Of Style

April 29, 2016SiteplicityDaily Workoutsoverhead squats, run0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Naughty Nancy” 4 Rounds: 600m Run 25 OHS (135/95)

WOD for 041916

April 19, 2016SiteplicityDaily Workoutsclean, handstand pushups, pistols, run0

WOD Skills: Handstand Pushups EMOM 10 minutes max reps Then, 3 Pistols (right and left) EMOM 5 minutes 3 Rounds: Metcon: 7 Squat Cleans (185/115) 14 HSPU Run 400m

This Might Be All For You

April 6, 2016SiteplicityDaily Workoutsrun, toes to bar, turkish get up0

Join us TONIGHT at 7:30 for our April Thirsty Thursday at Fullsteam Brewery! WOD Strength: Turkish Get Ups 10 each side Add weight each rep if you can. Take your time for these! Metcon: 7 Rounds, On the 3 minutes: Run 400m 12 Toes to Bar (scale the run if necessary so this doesn’t become an...

Cutting A Rug

April 3, 2016SiteplicityDaily Workoutsback squat, double unders, kettlebell snatch, row, run0

Join us Thursday night at 7:30 for our April Thirsty Thursday at Fullsteam Brewery! WOD Strength: Back Squat 3-3-3-1-1-1 1 rep max day! Metcon: 6 Rounds: 25 Double Unders 10 KB Snatch (52/35) Endurance: 3 rounds: Row 1,000m Run 800m

Thinking How You Did Me Wrong

March 27, 2016SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsair squats, back squat, jumping lunge, pullups, run0

WOD Strength: Back Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds: 15 Pullups 20 Jumping Lunges 25 Air Squats 400 Meter Run Endurance WOD (7:30pm): For time: Run 1,600m Rest 3 minutes Run 1,200m Rest 2 minutes Run 800m Rest 1 minute Run 400m

St. Patrick’s Day Leprechaun

March 16, 2016SiteplicityDaily Workoutsbar facing burpees, power snatch, push press, run0

We’ll be running a special St. Paddy’s Day Workout in all WODs and Bootcamps today! Athletes who wear a green shirt, shorts, or shoes will receive a special reprieve during the workout. Wear your green today! “Leprechaun” 3 Rounds 17 – Push Press 95/65 20 – Bar Facing Burpees 16 – Power Snatch Then, 400m...

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