CrossFit UNC-CH

Tuesday, September 30th at Fetzer Field

When: 8 & 8:30PM

Warmup:
3 Rounds
- 400m run
- 15 hand release pushups
- 10 burpees

Partner WOD:
5 Rounds
- Active Partner: Sprint 100m, 20 air squats, sprint 100m, 40 split squat jumps
- Passive Partner: Hold plank position

Cooldown:
Light Stretching

Posted by Patrick O'neill on 09/30 at 11:43 AM

Monday September 29th

Warm Up:

Dynamic Warm Up

Workout:

4 rounds:
In 3 minutes sprint 200m then in the time remaining complete as many air squats as possible
Rest 1 minute between rounds

Recovery:
10 minute squat test
samson stretch

Posted by Bobby Nicholson on 09/29 at 12:32 AM

Sunday, September 28th

Time: 5:00pm
Location: Belk Track

Dynamic warmup

Workout:

12-minute AMRAP*

1/2 a stadium run
16 one-legged burpees
~100m sprint
5 wall walk-ups

Cool-down and stretching

*As Many Rounds As Possible


Posted by Claire Lingenfelter on 09/28 at 01:05 AM

Thursday, September 25th

Dynamic warmup

WOD:

Tabata* pushups
1 minute rest
Tabata squats
1 minute rest
Tabata burpees

Cool-down:
Stretching


*Tabata = 8 repetitions of as many reps as possible in 20 seconds, followed by 10 seconds rest


Posted by Claire Lingenfelter on 09/24 at 10:17 PM

September 23rd @ Fetzer Field

ANNOUNCEMENT:
CrossFit UNC-CH is hosting our 4th annual Tar Heel Challenge on Nov. 8th at CrossFit Local. Registration is open at crossfitlocal.zenplanner.com. All undergraduate and graduates students are welcome. Ask your coach tonight for more information.

Warmup:
Dynamic stretching

3 rounds, 3 minute running clock each round
400 m jog
Max burpees

Workout:
5 min AMRAP:
100 m sprint
15 hand release pushups

1 minute rest

5 min AMRAP:
20 lunges
60 flutter kicks

Cool down
Stretching



Posted by Sarah Cheever on 09/23 at 12:42 PM

Monday, September 22nd

Warm Up:

Dynamic Warm Up

WOD:

4 rounds for time:
400m run
50 air squats

Recovery:
10 min squat test
samson stretch


Posted by Bobby Nicholson on 09/22 at 12:06 PM

Sunday, September 21st @ Fetzer Field

Location: Belk Track
Time: 5:00PM
Attire: Formal

Warmup:

3 Rounds
400m run
15m lunge walk out
15m traveling pushup back

WOD:

4 Rounds
20 v-ups
30 mountain climbers
100m sprint
15 hand-release pushups
"Close the Loop" (finish the 400)

Cooldown:
Light stretching and conversation

Posted by Patrick O'neill on 09/21 at 11:53 AM

Thursday, September 18th

Location: Belk Track
Time: 8:00 and 8:30pm


Dynamic Warm-up

Partner WOD
2 rounds for time:

100m wheelbarrow
25 partner pushups
Partner 1 planks, partner 2 does 15 burpees, switch
25 partner situps

Cool down:
Stretching


Posted by Claire Lingenfelter on 09/17 at 10:35 PM

Tuesday, September 16th

Time: 8:00pm ONLY
Location: Belk Track

Dynamic warmup

WOD:

7-minute AMRAP*:
burpees

Cool-down:
Stretching



*AMRAP = As Many Reps As Possible




Posted by Claire Lingenfelter on 09/16 at 03:27 PM

Monday, September 15th

Warm Up:

Dynamic Warm Up

WOD:

800m buy in then,
3 rounds for time:
50 air squats
15 burpees

Recovery:
10 min squat test
samson stretch

Posted by Bobby Nicholson on 09/15 at 12:57 AM

Sunday September 14th

Dynamic Warm Up

WOD:

3 rounds:
400m run
50 sit ups



Posted by Bobby Nicholson on 09/13 at 06:52 PM

Thursday, September 11th @ Fetzer Field (or Belk Field, if you’re so inclined)

Warmup:

3 Rounds
- 400m Jog
- 10m Lunge Walk Out
- 10m High Skip Back
- 5 Burpies

Work on increasing your running speed with every lap.

WOD:
It's another partner WOD!! Yay!

10 Minute AMRAP
50m Bear Crawl Out
50m Sprint Out
50m Bear Crawl In
50m Sprint In

While active partner is completing a "lap," passive partner is holding six inches to the best of his ability.

Cool Down:
Light Stretching and Conversation

Post WOD:
Max Out Pushups? Have a coach watch your form.

"Abs Abs Abs Abs Abs. Abs."
-Widely Attributed to Patrick O'Neill

Posted by Patrick O'neill on 09/11 at 01:13 PM

Tuesday, September 9th

Location: Belk Track
Time: 8:00 and 8:30pm

Warm-up:

Junkyard dog

Workout:

11-minute AMRAP*

50-yard broad jumps
25 pushups
50-yard sprint
25 situps

Cool down:

Stretching

*AMRAP = As Many Rounds As Possible

Posted by Claire Lingenfelter on 09/08 at 11:32 PM

Monday September 8th

Warm Up:

Dynamic Warm Up

WOD:

3 Rounds for Time:
400m run
30 air squats
10 burpees

Recovery:

10 min squat test
samson stretch

Posted by Bobby Nicholson on 09/07 at 10:57 PM

Sunday, September 7th

Location: Belk Track (or Eddie Smith Field House, if it rains)
Time: 5:00pm

Warmup:

Dynamic Warmup

Workout:

For time:

pushup pyramid (up to 5)
200m sprint
squat pyramid
200m sprint
burpee pyramid
200m sprint
situp pyramid
200m sprint

Cool-down:

Stretching


Posted by Claire Lingenfelter on 09/07 at 07:41 AM

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