CrossFit UNC-CH

Monday January 26th

Warm Up:

Dynamic Warm Up

WOD:

A. 25 burpee buy-in

4 rounds:
50 mountain climbers
50 air squats

25 burpee cash out

B. Tabata hollow rocks

Recovery:

Samson Stretch


Posted by Bobby Nicholson on 01/25 at 10:57 PM

Thursday January 22nd

Warm Up:

Lunge Matrix
Dynamic Warm Up

WOD:

2 Rounds:
800m run
50 mountain climbers
40 sit ups
30 split squat jumps
20 push ups

Recovery:

Samson Stretch


Posted by Bobby Nicholson on 01/22 at 03:03 AM

Tuesday January 20th

Warm Up:

Dynamic Warm Up

Workout:

20min AMRAP:
400m run
30 sit ups
20 burpees

Recovery:

Hamstring TLC
Samson Stretch




Posted by Bobby Nicholson on 01/19 at 07:50 PM

Spring Semester

Hello All,

I hope you have enjoyed a great start to your semester. I've been getting some emails lately about when CrossFit UNC-CH will resume holding workouts. Workouts will begin again on Tuesday January 20th. This semester we will only be holding workouts Monday, Tuesday, and Thursday at 8pm. Get excited, it's going to be another great semester.



Posted by Bobby Nicholson on 01/14 at 11:39 AM

End of Fall Semester

Hey Gang,

Due to finals, we will be canceling workouts until next semester. There will be an announcement here regarding when we will be resuming workouts in the spring semester. Good luck on finals and enjoy your winter break!

Thanks

Posted by Bobby Nicholson on 12/03 at 10:08 AM

**Session Canceled Tuesday, December 2nd**



Posted by Patrick O'neill on 12/02 at 03:52 PM

Monday December 1st

Warm Up:

Dynamic Warm Up

Workout:

With a Running Clock:
at 0:00
10 min AMRAP
200 m sprint
50 mountain climbers
at 10:00
5 min AMRAP
10 burpees
15 squats
20 sit ups

Recovery:

Samson stretch


Posted by Bobby Nicholson on 12/01 at 05:01 PM

Monday November 24th

Warm Up:

Dynamic Warm Up

Workout:

5 Rounds for time:
400m run
15 burpees

Recovery:

Samson Stretch
10 minute squat test

Posted by Bobby Nicholson on 11/24 at 04:52 PM

Sunday November 23rd

Warm Up:

Dynamic Warm Up

Workout:

10 min AMRAP:
15 yards Overhead Walking Lunge
15 Burpees

Recovery:

Shoulder Mobility/Samson Stretch

Posted by Bobby Nicholson on 11/23 at 01:00 PM

Thursday, November 19th

At Eddie Smith Field House

Warm-up:

Junkyard dog

WOD

7 rounds for time:
7 air squats
7 burpees

1 min rest

4 rounds for time:
10 tuck jumps
10 pushups
10 situps

Cool down


Posted by Claire Lingenfelter on 11/19 at 11:19 PM

Tuesday, November 18th @ Eddie Smith Field House

When: 8 & 8:30

Warm-up:
3 Rounds
- 400m
- 10 air squats
-10m creeping push-up

WOD:
4 Rounds
- 1min plank
- 50m lunge walk
- 25 push-ups

Cool-down:
Light run and stretching


Posted by Patrick O'neill on 11/18 at 06:15 PM

Monday November 17th

Warm Up:

Dynamic Warm Up

Workout:

Every 3 minutes for 4 sets
400m sprint

Post-Workout:

1 minute of burpees
rest 1 minute
1 minute of burpees

Recovery:

hamstring TLC


Posted by Bobby Nicholson on 11/16 at 08:27 PM

Sunday, November 16th @ Eddie Smith Field House

When: 5:00pm

Warm up:
Dynamic Warmup

WOD:
3 Rounds
-20 pushups
-20m (weighted) lunge walk

-5 minutes of Burpees

Cool down:
Light Jog and Stretching

Posted by Patrick O'neill on 11/16 at 03:34 PM

Thursday, November 13th

Location: Eddie Smith Field House (inside = warm)

Dynamic warm-up

WOD
For time:
30 pushups
60 squats
5 rounds: 6 tuck jumps, 50-yd sprint
60 squats
30 pushups

Cool down

Posted by Claire Lingenfelter on 11/12 at 10:08 PM

Tuesday, November 11th @ Fetzer Field

When: 8 & 8:30

Warm Up:
3 Rounds
- 400m run
- 10 burpees
- 10 body-weight squats

WOD:
10 minute AMRAP
-200m sprint
-20 push-ups

Cool Down:
Light jog and stretching

Posted by Patrick O'neill on 11/11 at 06:44 PM

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