thrusters – Page 5 – Courage Fitness Durham

DG

November 20, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsthrusters, toes to bar, walking lunge0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “DG” AMRAP in 10 minutes: 8 Toes to bar 35 pound Dumbbell thruster, 8 reps 35 pound Dumbbell walking lunge, 12 steps

Let You Know Somehow

November 18, 2015SiteplicityDaily Workouts, Olympic Workoutsbar facing burpees, hang clean, power clean, thrusters0

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC. Drop yours in the “turkey” box! WOD Strength: Hang Clean 3-3-3-1-1-1 Metcon: 7 rounds for time of: 7 Power cleans (95/65) 7 thrusters 7 bar-facing burpees

Every Cowboy Sings His Sad Song

November 14, 2015SiteplicityDaily Workouts, Partner Workoutsdeadlifts, handstand pushups, thrusters, toes to bar0

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC. Drop yours in the “turkey” box! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 10 Rounds Total – 5 Rounds Each 10 Handstand Pushups 10 Deadlifts (205/145) 10...

Team Air Force

October 31, 2015SiteplicityDaily Workouts, Partner Workoutsburpees, front squat, overhead squat, push press, sumo deadlift high pull, thrusters0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Team Air Force” 20 Thrusters each athlete 20 Sumo Deadlift High Pulls each athlete 20 Push Presses each athlete 20 Overhead Squats each athlete 20 Front Squats each athlete On the Minute – Both teammates perform 5 Burpees...

Halloween 2015

October 30, 2015SiteplicityDaily Workoutsclean, overhead walking lunge, press, run, squats, thrusters0

Halloween Weightlifting Spectacular takes place today from 9am-1pm! WODs today at 9 and 10, Community Workout at 11am, Intro to Strength & Conditioning at 12pm. No Open Platform time today. Costumes encouraged! WOD For time with your pumpkin (if no pumpkin, use medicine ball 20/12): 800 meter pumpkin run 31 thrusters 31 cleans 31 Overhead walking lunge steps...

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)

Race Fest Day

October 17, 2015SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutsclean, run, snatch, thrusters0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: In a 10 Minute Window: Run 1 Mile Time Remaining: Max Snatches (135/95) Rest 3:00 In a 7 Minute Window: Run 800 Meters Time Remaining: Max Cleans (135/95) Rest 3:00 In a 4 Minute Window: Run 400 Meters...

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...

WOD for 092015

September 19, 2015SiteplicityDaily Workouts, Partner Workoutshandstand pushups, thrusters, toes to bar0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 10 Rounds Total – 5 Rounds Each 10 Handstand Pushups 10 Thrusters (95/65) 10 Toes to Bar Partners complete full rounds before alternating

Hero WOD “DG”

September 4, 2015SiteplicityDaily Workoutsthrusters, toes to bar, walking lunges0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “DG” AMRAP in 10 minutes: 8 Toes to Bar 8 DB Thruster (35/25) 12 DB Walking Lunge

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