CrossFit UNC-CH

Tuesday, April 22nd

Warm Up:

Dynamic Warm Up

Workout:

3 Rounds:
15 Burpees
25 Squats
100 m Run

Recovery:

Samson Stretch/10 min squat test



Posted by Bobby Nicholson on 04/22 at 08:50 AM

Monday April 21st at CrossFit UNC-CH

Location: Eddie Smith Field House
Time: 8 and 8:30 PM

Warm Up: Dynamic stretching

WOD: 2 Rounds

Stadium
20 pushups
50 m of lunges
50 m of broad jumps
20 situps

Cool Down: short run and static stretching

"In order to succeed, your desire for success should be greater than your fear of failure."
-Bill Cosby

Posted by Braden Zahora on 04/20 at 10:32 PM

No CrossFit Today - Thursday April 17th

Due to the holidays and the large number of people leaving to go home, CrossFit will be cancelled tonight. There will also be no workout this Sunday due to the Easter holiday.

Next week will be the last workout week, where we will end on Thursday the 24th.

Posted by Braden Zahora on 04/17 at 01:00 PM

Tuesday April 15th at CrossFitUNC-CH

Time: 8 and 8:30 PM
Location: Eddie Smith Field House

Warm Up: Dynamic Stretching

WOD: Death by Squats
-Start with 5 squats on the 1st minute, 10 squats on the second minute and so on
Once you cannot finish in the minute, start planking until everyone is finished

Cool Down: Static and Dynamic Stretching

"Yesterday you said tomorrow...Just do it"
-NIKE

Posted by Braden Zahora on 04/14 at 10:39 PM

Monday April 14th at CrossFit UNC-CH

Time: 8 and 8:30 PM
Location: Eddie Smith Field House

Warm Up: Dynamic Movements

Hand Stand Practice

WOD:

AMRAP 10 minutes

30m 1 legged burpee broad jump
30m bear crawl

Cool Down: light stretching

"Discipline is doing what you hate to do, but nonetheless doing it like you love it."
-Mike Tyson

Posted by Braden Zahora on 04/13 at 04:16 PM

Sunday April 13th

Warm-Up:

3 Rounds:
10 Air Squats
10 Hand Release Push Ups

WOD:

2 Rounds:
50 split squat jumps (each jump counts as 1 rep)
25 burpees
400 m Run

Post Workout:

Samson Stretch
10 minute Squat Test

Posted by Bobby Nicholson on 04/13 at 10:48 AM

Thursday, April 10th

Where: Eddie Smith Field House
When: 8 and 8:30pm
Warmup: Light run and dynamic stretching
W.O.D.: Leg Burner

4 Rounds, for time:

200m Sprint
- 15 Squat Jumps
200m Lunge Walk
- 15 Burpies
----------------
2 minute plank

Recovery: Light Stretching

Posted by Patrick O'neill on 04/10 at 12:34 PM

Tuesday April 8th

Warm Up:

3 min amrap:
5 hand release push ups
10 sit ups

Workout:

12 min amrap:
50m bear crawl
50 air squats

Recovery:

10 min squat test/samson stretch


Posted by Bobby Nicholson on 04/08 at 08:28 AM

Monday April 7th at CrossFit UNC-CH

Time: 8 and 8:30 pm
Location: Eddie Smith Field House

Warmup - Dynamic Stretching

WOD - Tabata

V-ups
split lunge jumps
diamond pushups

Cool Down - Dynamic Stretching

"Make the most of yourself, for that is all there is of you."
- Ralph Waldo Emerson

Posted by Braden Zahora on 04/06 at 09:28 PM

Sunday, April 6th

Where: Eddie Smith Field House
When: 5pm
Warmup: Light run and dynamic stretching
W.O.D.: AMRAP (12 minutes)

- 100m sprint
- 12 burpies

Recovery: Light stretching

Posted by Patrick O'neill on 04/06 at 11:21 AM

Thursday, April 3rd

Where: Eddie Smith Field House
When: 8 and 8:30pm
Warmup: Light run and dynamic stretching
W.O.D.: EMOTM Ascending Ladder

Base: 5 hand-release pushups - 10 squats
EMOTM increase pushups by 1 rep, squats by 2.
At failure, plank until last person has finished.


Recovery: Light stretching

Posted by Patrick O'neill on 04/03 at 06:31 PM

Tuesday April 1st at CrossFitUNC-CH

Time: 8 and 8:30 PM
Location: Eddie Smith Field House

Dynamic Warm Up

WOD: 400 m medley, complete for time

100 m Sprint, Stadium, 100 m Lunges, 100 m bear crawl

Then, 50 situps

Dynamic/Static Cool Down

"Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary.
Impossible is Nothing."
-Nike

Posted by Braden Zahora on 04/01 at 07:26 AM

Monday, March 31st

Warm up:

Dynamic Warm Up

Workout:

With a partner complete 3 Rounds for time:
Run 400m
15 burpees

**While one partner is performing burpees, the other partner is performing a plank. If you ever break the plank, both partners must stop and perform 10 air squats before you can continue with the round.

Post Workout:

Samson Stretch/Paleo Chair


Posted by Bobby Nicholson on 03/31 at 11:12 AM

Sunday March 30th at CrossFit UNC-CH

Time: 5 PM
Location: Eddie Smith Field House

Pre Workout: Dynamic Stretching

WOD:

AMRAP: 15 mins

400m backwards run
3 Handstand pushups (modified 10 pushups)
10 situps

Post Workout: Dynamic Stretching

"Success is peace of mind, which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming"
-John Wooden


Posted by Braden Zahora on 03/29 at 10:26 AM

Tuesday, March 25th

Warm Up:

Dynamic Warm Up

Workout:

12 minute AMRAP:
10 burpees
20 split squat jumps
200m run

Recovery:

Samson Stretch


Posted by Bobby Nicholson on 03/25 at 08:27 AM

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