CrossFit UNC-CH

End of Fall Semester

Hey Gang,

Due to finals, we will be canceling workouts until next semester. There will be an announcement here regarding when we will be resuming workouts in the spring semester. Good luck on finals and enjoy your winter break!

Thanks

Posted by Bobby Nicholson on 12/03 at 10:08 AM

**Session Canceled Tuesday, December 2nd**



Posted by Patrick O'neill on 12/02 at 03:52 PM

Monday December 1st

Warm Up:

Dynamic Warm Up

Workout:

With a Running Clock:
at 0:00
10 min AMRAP
200 m sprint
50 mountain climbers
at 10:00
5 min AMRAP
10 burpees
15 squats
20 sit ups

Recovery:

Samson stretch


Posted by Bobby Nicholson on 12/01 at 05:01 PM

Monday November 24th

Warm Up:

Dynamic Warm Up

Workout:

5 Rounds for time:
400m run
15 burpees

Recovery:

Samson Stretch
10 minute squat test

Posted by Bobby Nicholson on 11/24 at 04:52 PM

Sunday November 23rd

Warm Up:

Dynamic Warm Up

Workout:

10 min AMRAP:
15 yards Overhead Walking Lunge
15 Burpees

Recovery:

Shoulder Mobility/Samson Stretch

Posted by Bobby Nicholson on 11/23 at 01:00 PM

Thursday, November 19th

At Eddie Smith Field House

Warm-up:

Junkyard dog

WOD

7 rounds for time:
7 air squats
7 burpees

1 min rest

4 rounds for time:
10 tuck jumps
10 pushups
10 situps

Cool down


Posted by Claire Lingenfelter on 11/19 at 11:19 PM

Tuesday, November 18th @ Eddie Smith Field House

When: 8 & 8:30

Warm-up:
3 Rounds
- 400m
- 10 air squats
-10m creeping push-up

WOD:
4 Rounds
- 1min plank
- 50m lunge walk
- 25 push-ups

Cool-down:
Light run and stretching


Posted by Patrick O'neill on 11/18 at 06:15 PM

Monday November 17th

Warm Up:

Dynamic Warm Up

Workout:

Every 3 minutes for 4 sets
400m sprint

Post-Workout:

1 minute of burpees
rest 1 minute
1 minute of burpees

Recovery:

hamstring TLC


Posted by Bobby Nicholson on 11/16 at 08:27 PM

Sunday, November 16th @ Eddie Smith Field House

When: 5:00pm

Warm up:
Dynamic Warmup

WOD:
3 Rounds
-20 pushups
-20m (weighted) lunge walk

-5 minutes of Burpees

Cool down:
Light Jog and Stretching

Posted by Patrick O'neill on 11/16 at 03:34 PM

Thursday, November 13th

Location: Eddie Smith Field House (inside = warm)

Dynamic warm-up

WOD
For time:
30 pushups
60 squats
5 rounds: 6 tuck jumps, 50-yd sprint
60 squats
30 pushups

Cool down

Posted by Claire Lingenfelter on 11/12 at 10:08 PM

Tuesday, November 11th @ Fetzer Field

When: 8 & 8:30

Warm Up:
3 Rounds
- 400m run
- 10 burpees
- 10 body-weight squats

WOD:
10 minute AMRAP
-200m sprint
-20 push-ups

Cool Down:
Light jog and stretching

Posted by Patrick O'neill on 11/11 at 06:44 PM

Monday November 10th

Warm Up:

Dynamic Warm Up

WOD:

20 minute Time Cap:
400 m walking lunges
AMRAP burpees in remaining time

Recovery:

Samson Stretch
Paleo Chair


Posted by Bobby Nicholson on 11/10 at 04:59 PM

Sunday, November 9th

Time: 5:00pm
Location: Belk Track

Dynamic warm-up

WOD
12 minutes total:
run 1 mile (for time)
AMRAP for remaining time:
- 15 squats
- 15 burpees

Cool down

Posted by Claire Lingenfelter on 11/08 at 12:48 PM

Thursday, November 6th

Location: Belk Track (or Eddie Smith Field House in inclement weather)

Dynamic warmup

WOD

For time:
100 pushups
100 situps
100 double-unders

Cool down:
Stretching

Posted by Claire Lingenfelter on 11/06 at 02:37 AM

Tuesday, November 4th @ Fetzer Field

When: 8 & 8:30PM

Warm-up:
3 Rounds
- 400m run
- 10m creeping pushup
- 10m lunge walk

WOD:
12 Minute AMRAP
- stairs
- 25 v-ups
- 100m sprint
- 20 push-ups

Cool-down:
Light jog and stretching

Posted by Patrick O'neill on 11/04 at 06:02 PM

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