walking lunges – Courage Fitness Durham

WOD for 091816

September 17, 2016SiteplicityDaily Workoutsgoblet squats, row, walking lunges0

Segment 1: Take 20 minutes to make up a missed segment from the past week. Segment 2: Teams of 4 AMRAP 20 minutes: 12/8 Calorie Row 10 Goblet Squats (70/52) 50’ Walking Lunges Complete 1 complete round then rotate

WOD for 070216

July 1, 2016SiteplicityDaily Workoutsclean, muscle ups, pullups, rope climb, run, split jerk, walking lunges0

Segment 1: EMOM in 10 minutes: 1 Squat Clean and Split Jerk Same weight across, increasing weight each round, or work up to 1RM Segment 2: 10 Rounds For Time: 3 unbroken Muscle Ups (bar or rings) Scale to 5 or 3 unbroken Pullups Segment 3: 4 Rounds: 400m Run 4 Rope Climbs (or 10...

Miles Apart Inside

November 10, 2015SiteplicityDaily Workoutsfront squat, hang clean, power snatch, tuck jumps, walking lunges0

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: 2 Hang Clean + 1 Front Squat 6 sets as heavy as possible Metcon: 4 Rounds: 10 Power Snatch (95/65) 10 (5 Each Leg) Walking Lunges (bar on back) 10 Tuck Jumps

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

You Killed The Car

June 15, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdeficit deadlift, hand release pushups, kettlebell swings, walking lunges0

WOD Strength: Deficit Deadlift 6-6-6 @ 75% 1RM Metcon: 5 Rounds 20 RKB (52/35) Walking lunge length of rig 10 Hand release pushups Walking lunge length of rig Time cap of 15 minutes

Thanks, Easter Bunny! Buck, Buck!

April 4, 2015SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutsburpees, double unders, kettlebell swings, overhead squats, push press, run, walking lunges0

HAPPY EASTER! Gym is open today for WODs with Coach Lori at 10 and 11am! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Each partner completes a full round while the other rests AMRAP in 5 minutes: 7 Burpee 15 Walking lunges AMRAP in 8 minutes:...

Here I Go Again

February 11, 2015SiteplicityDaily Workouts, Kettlebell Workouts, Strength Workoutsdeadlift, ring dips, run, walking lunges0

Have you registered for The Open yet? Starts February 26th! WOD Strength: Deadlift 3-3-3-3-3 @ 85% 1RM Metcon: 3 Rounds for time of: 15 Ring Dips 25 Walking KB Lunges (52/35) Run 400m Time cap of 15 minutes

WOD for 061714

June 16, 2014SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutshandstand pushups, press, toes to bar, walking lunges0

Did you miss our first Yogability Class this weekend? Don’t worry! We’ll be scheduling more soon!

Sunday Filthy Sunday

February 8, 2014SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workouts, Olympic Workouts, Strength Workoutsback extensions, box jumps, burpees, double unders, kettelbell swings, knees to elbows, push press, walking lunges, wall ball0

The 2014 Reebok Strength & Conditioning Open is coming February 27th! Learn more here about Team CF Durham! OPEN GYM today from 10am-12pm!

New Year Games Begin

January 5, 2014SiteplicityDaily Workouts, Endurance Workouts, Olympic Workouts, Strength Workoutsback squat, kettlebell swings, snatch, walking lunges0

Registration for the CF Games Open begins on January 15th! Get your heads right! Click Here For Today’s Schedule Our new 6 week programming cycle begins today. You can see the general outline here. ENDURANCE WORKOUT tonight at 6pm! [youtube]http://www.youtube.com/watch?v=6S3ynIY_J9I[/youtube]

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