Time: 9pm
Location: Eddie Smith Field House

WOD:
Complete for time:
50 Push-ups
100 Sit-ups
150 Squats

Run 1 mile

25 Push-ups
50 Sit-ups
75 Squats

Time: 5pm
Location: Field House

WOD:
AMRAP in 20 minutes:
10 Partner Rows
10 Overhead Medicine Ball Passes
10 Medicine Ball Rotations
Box Jump Circuit

"Don't be a pansy."
- Anonymous

Results
Flora, Nathan 11 rounds (subbed 10 push-ups for partner rows)
Matt, Jeremy 11 rounds
Mitchell, Henry 10 rounds
Shannon, Savannah 10 rounds

Time: 9pm
Location: Field House

WOD:
5 rounds for time:
7 tuck jumps
100m sprint
15 squats
15 v-ups

Scale number of rounds if needed.

Results:

Name Time, #of rounds

Juan 6:44, 5
Patrick 7:20, 5
Tracy 7:12, 5
Matt 6:43, 6
Trace 6:45, 6
Jonas 8:37, 6
Henry 7:00, 6
Travis 6:44, 5
Mellisa 8:28, 5
Zack 8:28, 5
Matt 7:40, 6
Shawn 8:05, 6
David 7:40, 6
Henry 8:07, 6
Natascha 9:45, 5
Chris 7:12, 5

"Do a little more each day than you think you possibly can." -- Lowell Thomas (American writer)

Time 9 PM
Location Field House

WOD 25 minutes for maximum distance:
Run sprints and after every 30 Seconds interchange between
10 Push-ups
10 Wide Push Ups
5 Diamond Push ups
10 Squats

This workout is going to be longer than usual because of the fact that in order to continue to advance into better shape we have to change up the routine, we will also be doing a special kind of running that I will talk about tomorrow, in the case that you have played basketball or football you will be having some deja vu.

Results:
Matt 18.6
Travis 17
David 13
Daniel 13
Sam 13
Nathan 12
Matt 12
Flora 12
Savannah 12
Tracy 11.5
Courtney 11
Taylor 11
Tyler 11
Kristen 10


This is a picture of CrossFit Black and Gold, they are the CrossFit affiliate at West Point. This is the goal for CrossFit UNC, I implore all of you to continue to take part in this group that works at forging better men and women not just physically but mentally. If you feel like there is something that we can do better feel free to approach a trainer, we are here to help you. Moreover I am thankful that all of you have been coming out and giving it your all. The work ethic and effort I see in all of you is what this whole project is all about. T-shirts have been ordered and they should be here within the week, they will be $15 dollars but all the proceeds go to fund the club. Again thank you for coming out and I hope to see you next week. Get ready for another Wednesday workout from hell.
Juan

Time: 9pm
Location: Ediie Smith Field House

WOD:
Five rounds for time of:
Run 2 laps
20 pushups
Run backwards 2 laps
20 dips

Matt Moran-24:09
Henry-25:31
Clint Miller 24:27
Freddie M-27:30
Flora Vo-29.38
Tyler Bronzino-29:27
Tyler Begwell-31:08
Nathan Driver-32:00
Paul Greback-Clarker-31:40
Josh Correll-30:14
Jonas Park-33:00
Courtney Ross-32:25
Daniel Van Nickon-31:00
Travis Spencer-31:16

Time: 9 pm
Location: Eddie Smith Field House

WOD:

100 burpees for time

Also if you get the chance, check out http://www.crossfitlocal.com it's a new affiliate opening in the area. There is a free workout there Saturday at 11 a.m. so take a look!

Lastly, Kappa Kappa Gamma sorority is holding a 5K race is this Saturday, Feb. 6 at 9 a.m. at the Old Well, and the proceeds benefit Friends for an Earlier Breast Cancer Test. You can register online at http://www.tarheeltrot.com. Registration is $15 and T-shirts are $12.

Time: 5pm
Location: Field House

WOD:
In teams of three (or more), complete 4 rounds for time:
20 no-feet team pushups
400m Indian run
75 sit-ups (or 25 per person)

Results:

David, Nathan, Samer, Savannah 17:58
Freddie, Juan, Rob, Shannon 18:52

Time: 9pm
Location: Eddie Smith Field House

WOD:
4 rounds for time of:
10 push-ups
100m sprint
15 burpees
100m broad jumps
20 sit-ups

Scale number of rounds if needed

Results:

Henry 13:44
Tracy 16:30 (3 rounds, knee pushups, 10 burpees)
David 16:25
Zach Ward 18:23
Judd Heideman 12:34
Byran Ransom 16:35
Ty Connors 17:34
Tyler Bagwek 17:47
Nathan Doriver 16:28
Sean Ryall 16:35
Jonas Park 20:00
Matt Biggers 16:25
Henry Agbaje 21:33
Mike Hearn 21:37
Patrick McGowan 21:21
Juan Hernandez 15:58

Time:9 pm
Location:Eddie Smith Field House

1 Round For Time:
Level 3
100 Partner Squats (400 Regular Squats)
80 Partner Push-Ups
Half Mile Run
100 Partner Sit-Ups

Level 2
75 Partner Squats (250 Regular Squats)
60 Partner Push-Ups
Half Mile Run
75 Partner Sit-Ups

Level 1
50 Partner Squats (150 Regular Squats)
40 Partner Push-Ups
Quarter Mile Run
50 Partner Sit-Ups

For this workout we will be splitting the groups into three fitness levels. The workout is meant to be done with a partner so bring a friend with you. This will force you to work hard and push yourselves. Look forward to seeing y'all tomorrow.

Based upon the cold weather, we decided to switch up the WOD.

New WOD:
As many rounds as possible in 20 minutes

100 meter wheelbarrow
100 meter sprint
100 meter bear crawl
100 meter sprint
15 V-ups

Results:
Matt and Ty 4.8
Sean and David 4.25
Flora and Caitlin 4
Chris and Kayla 4
Matt and Tyler 3.85
Nathan and Zack 3
Mike and Jed 3

Time:9 pm
Location:Eddie Smith Field House

5 rounds of:
30 second isometric squat hold
20 squats
30 seconds isometric plank
20 pushups
(Source: Crossfit Alpha)

Results:
Patrick Waivers 8:32
Matt Moran 10:39
Byron Ronsom 9:30
Julia L 11:50
Ramsey Cardmill 11:50
Ty Connors 9:40
Ashton Sage 11:33
Caitlin Ritchie 10:17
Lauren Bland 11:50 (situps instead of pushups)
Bethany Winelle 11:50
Flora Vo 10:16
Freddie Morgan 11:40
Sean Brown 12:00
Jason Garrard 8:32
Justin Nordy 9:47
Ashley Russell 12:40 (situps last round)

Time: 9 pm
Location: Eddie Smith Field House

WOD
4 rounds for time of:
10 burpees
30 meter bear crawl
15 situps
30 meter crabwalk

Time: 5pm
Location: Field House

WOD:
In teams of three, complete 4 rounds for time:
400m Piggie-back run
6 Piggie-back stairs
Box jump circuit

"Lack of activity destroys the good condition of every human being,
while movement and methodical physical exercise save it and preserve it."
- Plato

Results
Kayla & Bethany: 25:25 (3 rounds)
Matt & Nathan: 26:20 (4 rounds)
Deepak & Jason 30:04 (4 rounds)

Location: Anywhere
Time: Anytime

WOD:
Deadlift
5-5-5-5-5-5

This is not a timed workout. You should ramp up to your 80 or 90 percent max, then get into each exercise, adding weight each set if possible.
You need to make sure to warm up sufficiently for this WOD, as it is focused on developing power. Post weights to comments.

Time:9 PM
Location: Field House

Four rounds for time of:
20 Squat Jumps
20 Clapping Push-ups (scale to knees)
200 meters backwards

This WOD (workout of the day) is going to be a bit more explosive in terms of the movements we do. We'll go over the standards for each movement at the begining of the session. And as always, if you feel like it, scale down the WOD to three, or maybe even two rounds.


Results:

"knee" = knee push-ups
"no" = no clap (regular push-ups)

Tracy 13:54 (knee, no)
Justin Hardy 11:08
Russell McIntyre 11:26
Tyler Hardy 12:00 (knee for last)
Ken Nowell 14:43
Lauren Bland 14:30 (knee, no)
Mike Hearn 14:43 (3 rounds)
Patrick 15:05 (1.5 on knee)
Ashley Russell 11:03
Alex Wright 16:00 (no)
Henry 12:00
Juan 12:27
Elizabeth Monnett 19:53 (knee, no)
Kathryn Hooker 16:47 (3 rounds, knee)

Time:9 PM
Location: Field House
As many rounds as possible in 20 Minutes

50 Meter Sprint
10 Burpees
50 Meter Broad Jumps
10 Split Jumps
10 Bombardiers

Good work last night everyone. Tabata is one of the most effective ways to work your self into cardiovascular shape, today we are using the same idea: interval training. This workout will be good for your legs in that it will work on your explosiveness and speed. Hope to see all of you out there.

Results
Caitlin 4.25
Tracy 4.25
Ken 4.25
Jed 4
Mike 4
Henry 6.5
Kristen 4.25
Alex 6
Neil 5.5
Flora 5
Tyler 5
Cathy 5
Savannah 5.1
Good job everyone, I hope that all of y'all enjoyed the workout and I hope to see you out here next Wednesday when we have our assistant trainer Freddy Morgan unveil his first WOD.