situps – Page 5 – Courage Fitness Durham

Rhymes Make Me Wealthy

April 20, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squat, overhead squats, pullups, situps0

The Pullup Challenge is coming in less than two weeks! Did you register yet? Divisions for everyone and BBQ to follow! WOD Strength: Back Squat 6-6-6 reps @ 75% 1RM If you feel up to it, make the 3rd set a max rep set instead of a set of 6 Metcon: AMRAP in 15 minutes:...

Rhythm Is My Occupation

April 18, 2015SiteplicityDaily Workouts, Team Workoutsbox jump, farmer's carry, hang clean, kettlebell swings, situps, wall ball0

Great job to everyone who competed at the Festivus Games yesterday! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: In teams of 4: 4 x 50m KB Farmer Carry (52/35) – each team member does 1 50m stretch 100 Box Jump (24/20) 100 Hang Cleans (115/85)...

Blue Devil

April 6, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsair squats, double unders, front squat, kettlebell swings, situps, thrusters0

Join us for the 1st Annual CFD Pullup Challenge and Cookout on Saturday, May 2nd! WOD Strength: Front Squat warmup with a few sets of increasing loads starting around 50% in sets of 5-3-2-2 6-6-6 @ 75% If you’re feeling good, go for max reps on the 3rd set Metcon: Blue Devil For Time:...

Whole New World

March 29, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdouble unders, front squat, kettlebell swings, run, situps0

Congratulations to everyone who completed the 2015 Open! If you completed all 5 WODs and logged your scores email dave@crossfitdurham.com with your t-shirt size. Team CFD shirts will be in by the end of April! WOD Strength: Front Squat Test 1RM Metcon: Run 800m 50 Double Unders 50 KB Swings (62/44) 50 Abmat Situps Run...

Step By Step

March 10, 2015SiteplicityDaily Workouts, Kettlebell Workouts, Strength Workoutsback squat, hand release pushups, kettlebell swings, situps0

WOD 5 Rounds – 25 KB Swings, 20 situps, 10 HR push ups Strength: Back Squat warmup with sets of 5-3-2-2-1 building up to your working weight 4-4-4-4 @ 80% 1RM Give plenty of rest time between work sets (as much as 5 minutes) Metcon: 5 Rounds 25 KB Swings (52/35) 20 situps 10 hand relase push...

Another Day In Paradise

March 6, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsball slam, bear crawl, hang clean, situps0

Pullup/Muscle Up Class returns TOMORROW morning at 9am too! WOD Strength: Hang Clean 8-10 reps building up to work weight 1-1-1 @ 95% 1RM Metcon: 5 Rounds 20 Ball Slams (30/20) 25 Abmat Situps 75 feet Bear Crawls

Still Haven’t Found

February 10, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutskettlebell swings, push press, situps0

Have you registered for The Open yet? Starts February 26th! WOD Strength: Push Press 4-4-4-4 @ 80% 1RM Metcon: 30-25-20-15-10 KB Swings (70/52) Situps

Take My Breath Away

January 25, 2015SiteplicityBodyweight Workouts, Daily Workoutshandstand holds, overhead squats, situps0

Krav Maga kickoff this Saturday at 12pm! WOD Skill: 3 x 10 seconds Hollow holds on floor (to reinforce “hollow body” position) Then, 4 rounds: 20 second Handstand hold. Scale down by walking feet into position, facing the wall and holding at an angle. Scale up by kicking up to HS facing away from...

Separate Lives

January 18, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutshang power snatch, pullups, situps0

It’s time for the 2015 Reebok Strength & Conditioning Open! Learn more and sign up for Team CFD here WOD Strength: Hang Power Snatch 3-3-3-1-1-1 As heavy as possible Metcon: For Time: 25 situps 10 Pull-ups 20 Sit-ups 10 Pull-ups 15 Sit-ups 10 Pull-ups 10 Sit-ups 10 Pull-ups 5 Sit-ups 10 Pull-ups Time cap of...

Hard Knock Life

January 16, 2015SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workoutsdouble unders, situps0

Nutrition Challenge kicks off on January 24th at noon with a seminar from Dr. Stew and Coach Lindsay! WOD Skill/Strength: Take 20 minutes to make up a missed skill/strength segment from the past week. Metcon: “Annie” 50-40-30-20-10 Reps For Time: Double Unders Situps

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