Hope everyone enjoys their Spring Break! We will see you all on Monday, March 15th, when CrossFIt UNC resumes it's nightly WODs.

Time: 9pm
Location: Field House

WOD
5 rounds for time:

Level 3:
20 Dips
30 Pushups
40 Situps
50 Squats

Level 2:
10 Dips
20 Pushups
30 Situps
40 Squats

Level 1:
5 Dips
10 Pushups
20 Situps
30 Squats

Time:9 PM

Location: Field House

WOD: Complete for time
Level 1
50 Knees to elbows
100 Partner Squats (400 regular squats)
400 Meters Wheelbarrow
400 Meters Broadjumps
100 Partner Pushups
50 Partner Handstand pushups

Level 2
40 Knees to elbows
75 Partner Squats (300 regular squats)
300 Meters Wheelbarrow
300 Meters Broadjumps
75 Partner Pushups
40 Partner Handstand pushups

Level
30 Knees to elbows
50 Partner Squats (200 regular squats)
200 Meters Wheelbarrow
200 Meters Broadjumps
50 Partner Pushups
30 Partner Handstand pushups

Hope to see a big group tomorrow, this is going to be a wod that will go down in infamy so if you are here for it you will be taking part in something historic, just kidding about that but it will be a fun WOD we will be operating in the team format so the workout will be done with a partner and it will be intense. Also if you want a shirt we still have some from small to x-large so bring 15 dollars and you look twice as good as anyone on campus because of your shirt.

Results:

26:00 Nathan
30:18 Savannah and Flora
33:26 Matt and Trace
30:55 Juan and Courtney
35:35 Travis and Marissa

Time:9 PM

Location: Field House

WOD: Complete for time

Run 1 mile. During the mile, every 1 minute, perform 10 burpees.



Results

Isabel-11:10 (With 7/10 squats)
Savannah-11:10( 7 burpees)
Courtney-11:10( 5 burpees)
Matt-10:15
Henry-8:45
Neel-12:05
Jonas-12:06

Time: 9 pm
Location: Eddie Smith Field House

WOD
5 rounds for time of:
Run 200 meters
10 burpees
Run 200 meteres
20 squat jumps



Results
Brandon 16:06
Chris 15:40
Travis 16:30
Neel 16:46
Savannah 16:55
David 16:27
Xavier 17:59
Ashley 17:55
Stephanie 17:40

Time: 5PM
Location: Eddie Smith Field House

WOD:
3 rounds for max reps at each station for 2.5 minutes:
200m run and Overhead lunges
200m run and Pull-ups
200m run and Box Jumps



Results
Name Box Jumps, Overhead Lunges, Pull-ups
Matt 36/32/30 (24in), 31/32/30 (w/ 45 lbs), 22/20/18
Lauren 20/15/20 (16in), 30/30/35 (w/ 10 lbs), 20/20/20 (w/ band)
Veronica 14/24/10 (16in), 14/18/14 (w/ 10 lbs), 18/0/10 (w/ band)
Chip 12/12/14 (16in), 20/22/22 (w/ 10 lbs), 10/9/10 (w/ band)

Time: 9 PM
Location: Eddie Smith Field House
WOD: Partner WOD
Teams of two will complete four rounds for time of:
75 meter wheelbarrow carries
50 air squats (cumulative)
75 meter wheelbarrow carries (change positions)
25 partner push-ups

Results:

Alex A., Travis - 14:38
Ashton, Daniel - 15:15 (3 rounds)
Robert B., Michael - 17:17
Matt, Max - 17:17
Jonas, Josh S. - 19:09
Joseph, Jordan - 19:35


Constantly varied, high- intensity, functional movement. It's what we do. Not for the good of others but for the good of ourselves, our bodies and our future.

Time: 9 PM
Location: Eddie Smith Field House
WOD:Max rounds in 20 minutes of:
50 Meters bear crawl
10 Squats
10 Pushups
50 meters broad jumps
10 Burpees
10 Diamond Pushups
10 Dips

Looking forward to this WOD get ready for a fun warmup and remember to bring 15 dollars if you would like to buy a shirt. Remember all the profit from the sale of the shirts goes to fund the club.



Results
Julia 3.5
Savannah 5.25
Courtney 5
Isabelle 4
James 4
Byron 5.5
Ty 5.5
Ashton 4
Amanda 3.5
Trace 4 5/6 with Jacket
Tanner 6.25
Matt 5.5 with Jacket
Nathan 5
Travis 5 1/3
Sam 4
Flora 5.5

Constantly varied, high- intensity, functional movement. It's what we do. Not for the good of others but for the good of ourselves, our bodies and our future.

Time: 9 PM
Location: Eddie Smith Field House
WOD: Timed Circuit

2 rounds of 30 Seconds each:

Tuck Jump
Bicycle Crunches
Burpees
Reverse Crunches
Jump Lunges
Pushups
Side Jumps
Flutterkicks
Jumping Jacks
Plank
Mountain Climbers
Situps
Backward Stride
One legged Squat

Time: 9 pm
Location: Eddie Smith Field House

WOD

2 rounds for time of:
50 pushups
run 800 m
50 squat jumps
run 400 m

results
Matthew Z 18:01
Henry E 15:39* w/ vest *contact Tanner for prize*
Juan H 18:00* w/ vest
Flora V 18:35 1/2 pushups on knees
Thomas B 19:25
Sunny H 17:33
Matthew Von Hoy 18:30
Devin P 19:21
Travis S 21:10 w/ vest
Brendan L 19:29
James P 16:50
Stephanie L 20:17
Chris C 18:22
Xavier F 20:47
Ashley A 23:18
Morgan T 19:30
Julian C 19:41
Jacob 21:03
Anna 19:29
Tyler 23:30
Mike 23:30
Sam 22:31

Time: 5 PM
Location: Eddie Smith Field House
WOD: AMRAP

10 Two Man Weaves Pushup
100 yards Piggy Back
30 Sit ups



Results:

Matt and Ty-8.5 rounds
Savannah and Nathan-7.5 rounds

Time: 9PM
Location: Eddie Smith Field House

"Tabata This!"

Tabata Dips
Rest 1 minute
Tabata Sprint
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up



Results:

Dips, Squats, Push-ups, Sit-ups
(not enough people kept up with laps for running)

Julian: 7, 17, 6, 7
Tracy: 7, 10, 9(knees), 13
Juan: 18, 15, 13, 10
Patrick: 11, 15, 8, 11
Sam: 10, 12, 5, 8
Gregor: 11, 12, ?, ?
Jordan: 13, 13, 5, 9
Russell: 17, 14, 7, 8
Anton: 13, 13, 6, 11
Travis: 20, 15, 8, 10
Evan: 20, 15, 10, 10
Michael: 10, 12, 5, 6

Time: 9PM
Location: Eddie Smith Field House
WOD: To be completed for time
Also, T-SHIRTS WILL BE AVAILABLE AT TONIGHT'S WORKOUT. They cost $15 and all profit goes to fund the club.

The athlete will commence with the Man-makers and Dips then progress to the Squats and Situps.
As you can tell this is going to be a tough WOD but it is going to be completely scaled to your level.
LEVEL 3 (Hardest level)
10 manmakers 40 Squats
40 Dips 10 Situps
20 Manmakers 30 Squats
30 Dips 20 Situps
30 Manmakers 20 Squats
20 Dips 30 Situps
40 Manmakers 10 Squats
10 Dips 40 Situps

Level 2
8 manmakers 32 Squats
32 Dips 8 Situps
16 Manmakers 32 Squats
24 Dips 16 Situps
24 Manmakers 16 Squats
16 Dips 24 Situps
32 Manmakers 8 Squats
8 Dips 32 Situps

Level 3
6 manmakers 24 Squats
24 Dips 6 Situps
12 Manmakers 18 Squats
18 Dips 12 Situps
18 Manmakers 12 Squats
12 Dips 18 Situps
24 Manmakers 6 Squats
6 Dips 24 Situps

Results:
Byron 14:30 level 3
Matt 14:32 level 3
Matt M. 14:36 level 3
Travis 14:54 level 3
Nathan 15:06 level 3
Trace 15:24 level 3
Tyler 16:06 level 3
Sean 16:16 level 3
Henry 16:47 level 3
Flora 16:55 level 3
Anna 17:27 level 3
Devin 14:40 level 2.5
Savannah 14:50 level 2 m/d level 3 sq/s
Tracy 14:50 level 2
Ty 15:16 level 2
Melissa 15:30 level 2
Chelsey 10:55 level 1.5
Stephanie 12:50 level 1.5
Morgan 13:27 level 1.5
Ashley 12:25 level 1

Time: 9PM

Location: Eddie Smith Field House

WOD:

As Many Rounds as Possible in 20 Minutes of:
20 diamond push ups (Scale down to 15, 10, or 20 regular push ups)
Bear crawl 70 meters
20 lemon squeezers
Lunge 70 meters

Because this is an AMRAP workout, it is self scaling. We only want to scale down if it is physically impossible for you to preform a movement, which might be the case with the diamond push-ups.



Results:
Juan 7.25 Rounds
Nathan 7 Rounds
Matt 7.15 Rounds
Evan R. 6.5 Rounds
Russel 6.5 Rounds
Trace 6 Rounds
Caitlin 5.5 Rounds (Scaled to 15 push ups)
Flora 5.5 Rounds (Scaled to 15 push ups)
Jordan 5.5 Rounds
Travis 5.25 Rounds (Scaled to 15 push ups)
Julian 4.5 Rounds (scaled to 15 push ups)
Freddie 4.5 Rounds
Daniel 4.5 Rounds
Neel 4.5 Rounds
Tyler B. 4 Rounds
Bethany 4 Rounds



Also, T-SHIRTS WILL BE AVAILABLE AT TONIGHT'S WORKOUT. They cost $15. Exact change is appreciated.

Time: 9 pm
Location: Eddie Smith Field House
Special Opportunity

Campus Rec offers special opportunities throughout the year and they have offered one that may interest some of you. It is called Strength and Endurance it is a mixture between maximum one rep bench press and maximum total rep push up contest. this contest will take place on Wednesday the 24th of this month. There are two divisions men's and women's and there three ways to win. For more information go to http://campusrec.unc.edu/special_events/show_of_strength_info.pdf

You can sign up for it at:
https://spreadsheets.google.com/viewform?formkey=dFJ2ZEJRQ3ZKYkFfY3pSZ3dQazl5Rnc6MA&ifq
If you have any questions feel free to ask Juan Hernandez he took part in it last year and will be competing again this year.



WOD:
Complete for time:
25 box jumps, 5 burpees
20 box jumps, 10 burpees
15 box jumps, 15 burpees
10 box jumps, 20 burpees
5 box jumps, 25 burpees

We are limited in the number of boxes we have but we can improvise something. We may have to split into two groups but it will all work out.



Results
Henry E 6:26
Juan 6:29
Byron Ransom 7:02
Ty Conners 7:37
Neal 10:11
Jacob 10:20
Sunny H 10:11
Matt B 11:08
Shawn 12:03
Tyler B 12:05
Matthew 12:19
Jason 10:20
Deepak 10:14
Caitlin 10:28
Brandon 10:28
Ashley 12:30
Stephanie 10:20
Margan 10:20
Cameron 14:24