CrossFit UNC-CH

Tuesday, October 28th

Location: Eddie Smith Field House

Warm-up:
Running and skipping and such

WOD
For time:
60, then 40, then 20 each:
squats
situps
pushups

Cool down:
400m easy jog
Stretching

Posted by Claire Lingenfelter on 10/27 at 08:18 PM

Monday October 27th

Warm Up:

Dynamic Warm Up

Workout:

Every minute for 10 minutes:
Sprint 100m
10 hand release push ups

Post-Workout:
10 minutes of abs
Hamstring TLC

Posted by Bobby Nicholson on 10/27 at 10:10 AM

Sunday, October 26th

Location: Belk Track / Eddie Smith Field House
Time: 5:00pm

Dynamic warmup

WOD:

3 rounds for time:
100m bear crawl
100m broad jumps
50m inchworm
150m sprint

Cool down:
Stretching


Posted by Claire Lingenfelter on 10/25 at 09:00 PM

Thursday, October 23rd

Warm up:

Sprints and pushups

WOD:

Tabata* split squat jumps
1 minute rest
Tabata burpees
1 minute rest
Tabata situps

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 10/22 at 08:17 PM

Tuesday, October 21st @ Fetzer Field

When: 8 & 8:30

Warm-up:

3 Rounds
-400m
-10 burpees
-15 sit-ups

WOD:

12 minute AMRAP
-100m run
-25 sit-ups
-100m run
-25 airsquats
-10 push-ups

Cool-down:
400m jog
Light stretching


Posted by Patrick O'neill on 10/21 at 03:08 PM

Tuesday, October 21st @ Fetzer Field

When: 8 & 8:30

Warm-up:

3 Rounds
-400m
-10 burpees
-15 sit-ups

WOD:

12 minute AMRAP
-100m run
-25 sit-ups
-100m run
-25 airsquats
-10 push-ups

Cool-down:
400m jog
Light stretching


Posted by Patrick O'neill on 10/21 at 03:08 PM

Monday, October 20th

Warm Up:

Dynamic Warm Up

Partner Workout:

4 Rounds for Time:
200m run
10 hand release push ups
Partner B holds a plank for the duration that partner A is working

Recovery:

samson stretch
10 min squat test

Posted by Bobby Nicholson on 10/20 at 08:54 AM

Fall Break

CrossFit UNC-CH will resume workouts on Monday, October 20th at 8pm.

Posted by Bobby Nicholson on 10/19 at 12:47 PM

Tuesday, October 14th @ Fetzer Track

When: 8 & 8:30 PM

Warm-up:

3 Rounds
-400m run
-10 push-ups
-10 burpees

Partner WOD:
Active Partner
-200m sprint
-30 lunge jumps
-200m sprint
-15 hand-release pushups
Passive Partner
Planks for days

Cool-down:
Light run and stretching



Posted by Patrick O'neill on 10/14 at 02:04 PM

Monday October 13th

Warm Up:

Dynamic Warm Up

Workout:

3 Rounds for Time:
800m run
40 split squat jumps
20 burpees

Recovery:
10 minute squat test
samson stretch


Posted by Bobby Nicholson on 10/13 at 12:39 PM

Sunday, October 12 **TIME CHANGE**

Where: Eddie Smith Field House
When: 6:30PM

Warmup:
3 Rounds:
-200m run
-20 split squat jumps
-20m out-and-back bear crawl

WOD:
15 minute AMRAP
Round:
-50m sprint
-10 burpees
-50m sprint
-10 push-ups

Cool-down:
Light Jog and stretching

Posted by Patrick O'neill on 10/12 at 10:41 AM

Thursday, October 9th @ Fetzer Field

When: 8 & 8:30 PM
Where: Fetzer Track

Warmup:
3 Rounds
- 400m run
- 10m lunge walk
- 15 burpies

Partner WOD:
3 Rounds

Active Partner:
-200m sprint
-20 push-ups
-20 flutter kicks
-20 situps
Passive Partner:
P-P-P-P-PLANK

Cooldown:
Light run and stretching

Posted by Patrick O'neill on 10/09 at 01:14 PM

Tuesday, October 7th @ Fetzer Field

When: 8 & 8:30PM
Where: Fetzer Track

Warmup:
3 Rounds
-400m run
-10 hand-release push-ups
-12 v-ups

WOD:
10 Minute AMRAP
100m Sprint
-20 air squats
-15 push-ups
100m sprint
-20 sit-ups
-40 mountain climbers (20 each)

Cooldown:
Light Stretching


Posted by Patrick O'neill on 10/07 at 01:55 PM

Monday, October 6th

Time: 8:00pm
Location: Belk Track

Dynamic Warm-up

WOD
For time:

400m run
25 burpees
stadium run
25 pushups
400m run
25 burpees

Cool-down:
Stretching


Posted by Claire Lingenfelter on 10/05 at 11:01 PM

Sunday October 5th

Warm Up:

Dynamic Warm Up

Workout:

10 Sets every 60 seconds:
Sprint 100m

**Cash Out:
50 burpees

Recovery:

Hamstring TLC

Posted by Bobby Nicholson on 10/04 at 09:13 PM

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