CrossFit UNC-CH

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

Thursday, September 4th

Where: Belk Track
When: 8 and 8:30 PM (take your pick!)

Warmup:

3 Rounds
400m jog
10 Hand-release Push-Ups
10 Squat Jumps

WOD:

3 "Laps"
2-Person Relay (Two members not in motion remain in plank position)

Active team member completes:
20 Split-Squat Jumps
10 Air Squats
100m Sprint

10 Hand-Release Push-Ups
10 Air Squats
100m Return Sprint

Cool-Down
Light stretching & conversation

Post-WOD:
Mile Run



Posted by Patrick O'neill on 09/04 at 11:22 AM

Tuesday, September 2nd

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


Warmup:

Dynamic warmup

Workout:

For time
30 each of:

squats
pushups
situps
burpees
mountain climbers
walking lunges
candlestick pistols


Cool down:


Stretching

Posted by Claire Lingenfelter on 09/02 at 11:33 AM

Thursday, September 4th

Where: Belk Track
When: 8 and 8:30 PM (take your pick!)

Warmup:

3 Rounds
400m jog
10 Hand-release Push-Ups
10 Squat Jumps

WOD:

3 "Laps"
2-Person Relay (Two members not in motion remain in plank position)

Active team member completes:
20 Split-Squat Jumps
10 Air Squats
100m Sprint

10 Hand-Release Push-Ups
10 Air Squats
100m Return Sprint

Cool-Down
Light stretching & conversation

Post-WOD:
Mile Run



Posted by Patrick O'neill on 09/02 at 11:25 AM

Labor Day Weekend

CrossFit UNC-CH will not hold classes on Sunday (8/31) or Monday (9/1) due to labor day weekend. Enjoy the long weekend

Posted by Bobby Nicholson on 08/31 at 12:33 PM

Thursday, August 28th

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


Warmup:

Dynamic warmup

Workout:

3 rounds:

1 stadium run
15 shoulder dips
100m sprint
15 squats
15 burpees

Cool down:

Stretching


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

Tuesday, August 25th @ Fetzer Track

Warmup:

3 Rounds
1) 400m Jog
2) 10 Burpies
3) 10 Sit-Ups

WOD:

5 Rounds
1) 20 Partner Pushups
2) 100m Sprint
3) 20 Partner Bottom-to-Bottom Squats
4) 100m Sprint

Post WOD:

Stairs, Stairs, and more Stairs





Posted by Patrick O'neill on 08/26 at 02:44 PM

August 25th WOD

Welcome back to another great year of workouts with CrossFit UNC-CH! Today's workouts will be held at 8pm and 8:30pm. Please remember to bring water, bring your friends, and come 5-10 minutes early to get a little warmed up on your own.

Warm Up:

Lunge Matrix
Then, 3 Rounds:
5 Hand Release Push Ups
10 Split Squat Jumps

Workout:

10 minute AMRAP:
5 burpees
10 sit ups
15 squats

This workout will be done with a partner. Only one partner may work at a time and you will alternate complete rounds. The resting partner must rest in a plank position until the round is completed by the working partner. Then the roles are reversed. This cycle of working and planking will continue until the 10 minute time cap is reached.

Post WOD:
400m Sprint

**AMRAP means As Many Rounds/Reps As Possible

Posted by Bobby Nicholson on 08/24 at 06:18 PM

Page 1 of 47 pages  1 2 3 >  Last »

About CrossFit-UNC-CH

CrossFit is a workout regime for all fitness levels that incorporates constantly varied, functional movements, executed at high intensities. Our Not for Profit affiliate sponsors free group workouts and other CrossFit related events. Explore our site by navigating through the tabs on the left. We hope you will join us for a workout and become part of the CrossFit UNC-CH community.

RSS Feed

 

Site by www.ottolejeune.com