CrossFit UNC-CH

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

Thursday, October 2nd

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

Dynamic warm-up

WOD:

For time:
400m run (last 100m backwards),
30, then 20, then 10 each of:
pushups
tuck jumps
burpees
400m run (last 100m backwards)

Cool-down:
Stretching

Posted by Claire Lingenfelter on 10/01 at 05:47 PM

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

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