wall ball – Page 20 – Courage Fitness Durham

Squat and Throw

February 6, 2011SiteplicityBenchmark WODs, Daily Workouts, Endurance Workouts, Olympic Workoutsrow, run, snatch, wall ball0

Durham Indoor Rowing Trials – February 27th! You KNOW you wanna do it! COUPLES THROWDOWN NEXT WEEKEND! WOD for Monday 020711 – Click Here For Today’s Schedule Snatch 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% 3 reps @95% Snatch Practice at Coach Pendlay’s Gym – here –Rest– “Karen” For Time: 150 Wall...

Nelly’s Birthday WOD

January 21, 2011SiteplicityDaily Workouts, Olympic Workoutsdeadlift, knees to elbows, push jerk, row, split jerk, wall ball0

Fifth Ape Seminar – February 5th! Durham Indoor Rowing Trials – February 27th! Early Bird registration until Jan. 27th! WOD for Saturday 012211 – Click Here For Today’s Schedule Push/Split Jerk Determine New 1RM Warmup: Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets: Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new...

Squat Cleaned

January 14, 2011SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbox jumps, clean, knees to elbows, wall ball0

Fifth Ape Seminar – February 5th! Durham Indoor Rowing Trials – February 27th! WOD for Saturday 011511 – Click Here For Today’s Schedule Squat Clean Determine New 1RM Warmup: Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets: Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM –Rest– 5 Rounds For Time:...

Snowman

December 26, 2010SiteplicityBenchmark Hero WODs, Daily Workouts, Endurance Workoutsbox jumps, burpees, kettlebell swings, run, wall ball0

There is NO 6:15 WOD today. All other WODs are on! NEW BOOTCAMPS COMING JANUARY 10th! Forgot Someone On Your Holiday List? Check out our Stores at Zazzle and Cafe Press! WOD for Monday 122710 “Whitten” 5 Rounds For Time: 22 KB Swings (70/52) 22 Box Jumps (24/20) Run 400m 22 Burpees 22 Wall Ball (20/12)...

Down And Dirty

December 15, 2010SiteplicityBenchmark WODs, Daily Workouts, Endurance Workoutsback extensions, box jumps, burpees, double unders, kettlebell swings, knees to elbows, push press, walking lunges, wall ball0

NEW BOOTCAMPS COMING JANUARY 10th! Need Holiday Gift? Check out our Stores at Zazzle and Cafe Press! WOD for Thursday 121610 — – Click Here For Today’s Schedule “Filthy Fifty” For time: 50 Box Jump (24/20) 50 Jumping Pullups 50 Kettlebell Swings (35/25) 50 Walking Lunge Steps 50 Knees to Elbows 50 Push Press (45/35) 50 Back...

WOD for 120910

December 8, 2010SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsknees to elbows, power clean, ring pushups, wall ball0

Carolina Fitness Challenge is Saturday! WOD for Thursday 120910 — – Click Here For Today’s Schedule Ring Pushups 5 sets for max reps –Rest– 21-18-15-12-9 For Time: Power Clean (135/95) Wall Ball (20/12) Knees To Elbows Post Pushup Reps and Metcon Time to Comments For the strength segment, you will do 5 sets of max reps pushups on...

Butt To The Ball

November 15, 2010SiteplicityDaily Workouts, Olympic Workoutsclean, jerk, kettlebell swings, pullups, wall ball0

Carolina Fitness Challenge coming December 11th! Volunteers Needed! Email Dave if you’d like to be a volunteer WOD for Tuesday 111610 — – Click Here For Today’s Schedule Clean & Jerk 12×1 –Rest– 3 Rounds For Time: 30 KB Swings (52/35) 25 Wall Ball (20/12) 20 Pullups Post C&J Loads and Metcon Time to Comments For...

Oh No You Din’t, Denton

November 11, 2010SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsdouble unders, snatch, wall ball0

Carolina Fitness Challenge coming December 11th! Volunteers Needed! Email Dave if you’d like to be a volunteer WOD for Friday 111210 — – Click Here For Today’s Schedule Snatch 12×1 –Rest– In 5 minutes, complete: 50 Wall Ball Double Unders, as many as possible Post Snatch Loads and Double Under Reps to Comments For the strength segment,...

World Records On The Horizon

November 6, 2010SiteplicityDaily Workouts, Olympic Workoutsdouble unders, front squat, snatch, wall ball0

Next Bootcamps start TOMORROW! Tell your friends and receive ONE MONTH FREE for every new friend who registers! WOD for Sunday 110710 — – Click Here For Today’s Schedule Snatch 12×1 Front Squat 3×3 –Rest– 7 Rounds For Time: 10 Wall Ball (20/12) 20 Double Unders Post Snatch and Front Squat Loads and Metcon Time to Comments...

Jack Attack

October 28, 2010SiteplicityBenchmark WODs, Daily Workoutspullups, pushups, squats, wall ball0

It’s Coach’s Challenge Week! All of the Metcons this week (Mon-Sun) were designed by our Coaches. Does anyone scare you? WOD for Friday 102910 — – Click Here For Today’s Schedule “Jack Attack” 10 Rounds For Time: 10 Wall Ball (20/12) 1 Round of “Cindy” (5 pullups, 10 pushups, 15 squats) Post Time to...

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