wall ball – Page 19 – Courage Fitness Durham

Yes, More Wall Balls

June 8, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsrow, situps, wall ball0

It’s “Bring a Friend to Bootcamp Week”! Got a friend who’s interested in your training? Bring them to Bootcamp this week! WOD for Thursday 060911 – Click Here For Today’s Schedule Wall Ball Perform 5 Unbroken Wall Ball on the minute for 10 minutes (with a partner counting good reps) –Rest– For Time: 30/20/10 GHD...

Perfect Squatters

June 6, 2011SiteplicityBodyweight Workouts, Daily Workoutsair squats, tabata, toes to bar, wall ball0

It’s “Bring a Friend to Bootcamp Week”! Got a friend who’s interested in your training? Bring them to Bootcamp this week! WOD for Tuesday 060711 – Click Here For Today’s Schedule Air Squats Perform 10 PERFECT reps on the minute for 10 minutes (Perfect = hold bottom and top plank positions for a 1-Mississippi count)...

Deadliftin’

May 16, 2011SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdeadlift, kettlebell swings, pullups, wall ball0

NC Race For The Triangle — TEAM MELINDA! Come support our friends at the Animal Protection Society this Wednesday at Fullsteam from 5-8pm! WOD for Tuesday 051711 – Click Here For Today’s Schedule Deadlift 2-2-2-2-2 –Rest– AMRAP in 20 minutes: 5 Chest to Bar Pullups 10 Wall Ball (20/12) 15 KB Swings (52/35) Post Deadlift...

Dissecting “Kelly”

May 13, 2011SiteplicityDaily Workoutsbox jumps, handstands, run, wall ball0

We need volunteers for the Bull City Barbell Open on May 21st! Please email [email protected] if you’re interested in helping! WOD for Saturday 051411 – Click Here For Today’s Schedule Handstand Holds 5 attempts for max time –Rest– In teams of two, complete as many rounds as possible in 30 minutes of: Run 400m 30...

Heavy Pulling

May 7, 2011SiteplicityDaily Workouts, Strength Workoutsbox jumps, deadlift, pushups, wall ball0

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Sunday 050811 – Click Here For Today’s Schedule Deadlift 1-1-1-1-1-1-1 –Rest– 5 Rounds For Time: 25 Wall Ball (20/12) 20 Box Jumps (24/20) 15 Pushup Post Deadlift Loads and Metcon Time to Comments For the strength segment, work up to the heaviest...

CF Open WOD #5

April 22, 2011SiteplicityDaily Workoutspower clean, toes to bar, wall ball0

New Bootcamps Start May 2nd! WOD for Saturday 042311 – Click Here For Today’s Schedule CF Open WOD #6 AMRAP in 20 minutes: 5 Power Cleans (145/100) 10 Toes To Bar 15 Wall Ball (20/14) Post Rounds Completed to Comments This is CF Open WOD #5. Check out the standards video here. MOBILITY WOD and...

Five By Fifteen

April 4, 2011SiteplicityDaily Workouts, Strength Workoutsback squat, medicine ball clean, wall ball0

Welcome Living Social Voucher Holders! We can’t wait to meet you! Please remember that all 4 classes are by appointment only! Email [email protected] or call (571) 224-3706 to schedule your workouts. WOD for Tuesday 040511 – Click Here For Today’s Schedule Back Squat (Week 1 of new cycle) Warmup: Perform 5 reps @40% and 50%,...

Keep It Together

March 25, 2011SiteplicityBodyweight Workouts, Daily Workoutsburpees, pushups, walking lunges, wall ball0

Nutrition Q&A Session — TODAY, 12-1:30pm – FREE! We are running WODs at 9am and 10am today as usual. Anyone wishing to complete the CF Open WOD should plan on doing it at 11am. Please do your best to not disrupt the regular classes at 9 and 10. WOD for Saturday 032611 – Click Here...

Throw and Pull

March 19, 2011SiteplicityDaily Workouts, Strength Workoutsbench press, pulllups, wall ball0

Nutrition Q&A Session — Saturday, March 26th – FREE! WOD for Sunday 032011 – Click Here For Today’s Schedule Bench Press Warmup: Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” Work Sets: Perform 5 reps @75%, 3 reps @85%, max reps @95% “working 1RM” –Rest– 10 Rounds For Time: 10 Wall Ball (20/12)...

Bear Crawlin’

March 12, 2011SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squat, bear crawl, wall ball0

Got a nagging injury or ailment? You NEED to attend the Z-Fit Seminar on March 19th! Nutrition Q&A Session — Saturday, March 26th – FREE! WOD for Sunday 031311 – Click Here For Today’s Schedule Back Squat Warmup: Perform 5 reps @ 40% and 50%, 3 reps @60% “working 1RM” Work Sets: Perform 3 reps @ 70%, 80%,...

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