Time: 9pm
Location: Field House

*WOD changed

Fran:
21 thrusters
21 pull-ups
15 thrusters
15 pull-ups
9 thrusters
9 pull-ups

Time: 9 pm
Location: Edddie Smith Field House
WOD: AMRAP 25 Minutes

Level 1
Stadiums the full length of the bleachers
40 Decline Push-ups
100 meter Sprint
40 Sumo Dead-Lift High-pulls

Level 2
Stadiums the full length of the bleachers
30 Decline Push-ups
100 meter Sprint
30 Sumo Dead-Lift High-pulls

Level 3
Stadiums the full length of the bleachers
20 Decline Push-ups
100 meter Sprint
20 Sumo Dead-Lift High-pulls

Let's get ready for a lot stadiums and push-ups, it's going to be some good stuff.

Time: 9 pm
Location: Edddie Smith Field House
WOD: Complete for time:

"PVC Nancy"
5 Rounds
Run 400m
21 OHS with PVC

Sarah Dunsmore from Crossfit Local will be leading the workout today. She has participated in the Crossfit games and has a stellar record with a Fran time of 2:57. I think we can greatly benefit from her expertise, and she'll also talk about the new affiliate in Chapel Hill. The new affiliate is also a perfect place to take your workouts to the "next level." Hope to see you guys out there.

Time: 9 pm
Location: Edddie Smith Field House

WOD:

SURPRISE!!
be prepared for anything

Time: 5pm
Location: Field House

WOD
AMRAP:
20 Box Jumps
20 Dips
20 Lemon squeezers
25 meter Bear crawls

We could potentially switch to a partner WOD depending on the amount of people that show up.



Results:
Nathan 4.75
Trace 4.75
Drew 4.5
David 4.25

DATE CHANGE: Saturday, April 24th

Nourish international is hosting the 3rd annual Maple View Challenge again this year on Saturday, April 24th at 11AM. As usual, it is 2500 meters, one pint of Maple View ice cream and 2500 meters back, so 3.1 miles of running, walking, or whatever combination of the two you like. This year, they are encouraging campus group to form “centipedes”, where runners tie themselves together and complete the race as a team. Obviously,they'd love for anyone in CrossFit to run the race or even better, form a centipede for a little bit of an unorthodox WOD.

Also, there are prizes! They have Aveda gift certificates, sky-diving tickets, a night of camping equipment from Townsend and Bertram and the "Brett Baggett special", one night at the Franklin Hotel, among others. There are costume prizes too. Click here for more information.

Time: 9pm
Location: Eddie Smith Field House

WOD:
Four Rounds for Time:
200 meters backwards
30 dips
200 meters forward
20 clap push-ups (scale to regular push-ups if necessary)

Scale to 3 rounds if necessary

We've done this WOD before. Click here to see your results from last time.


Results:
Juan 14:40
Henry 15:45
Amanda 18:47
Parker 18:58
Gladys 19:00
Hans 19:17

Everyone knows that CrossFit is competitive in nature, but you might not know that there are actually CrossFit competitions held across the globe. Every year the best of the best compete in the "CrossFit Games" in Aromas, CA. However, in order to qualify for that competition you must advance through qualifying rounds. One of those qualifying rounds was held over spring break. We had Tanner Martin, Deepak, and Jason compete from the club. They all did a great job. Next year we may try to get an affiliate team together. Below is a video of the Carolina Sectionals and then a video that features Tanner (and his brother) at minute 1:55.

Time: 9 PM
Location: Field House

WOD
20 minutes for maximum distance:
Run sprints and after every 30 Seconds interchange between
10 Wide Push Ups
10 Supermans
5 Diamond Push ups
10 Squats

Results:
Trace 10
Blaine 9 1/2
Travis 8 1/2
Bryan 8
Drew 8
Jackson 7
Flora 7
Anna 6
Parker 5 1/2
Melissa 5 1/2
Amanda 4

Campus Recreation is holding the "The Fastest Tar Heel" & "Gladiator Games" on April 7th from 6:00-8:00pm! More information can be found here.

Time: 9 pm
Location: Eddie Smith Field House

WOD:
Complete for time

Level 3

4 rounds

50 T pushups
Lunges 100 m
50 Russian Twists
Backward Lunges 100 m
50 Bootstrappers
Sprint 200 m

Level 2

35 T pushups
Lunges 100 m
35 Russian Twists
Backward Lunges 100 m
35 Bootstrappers
Sprint 200 m

Level 1

20 T pushups
Lunges 100 m
20 Russian Twists
Backward Lunges 100 m
20 Bootstrappers
Sprint 200 m

Results

Juan - Level 3 - 38:16
Savannah - Level 2 (with 20 pushups) 29:42
Collin - Level 2 - 31:40
Kody - Level 2 - 32:50
Glen - Level 2 - 33:33
Ty - Level 2 - 33:34
Matt - Level 2 - 31:45
Ken - Level 2 34:15
Mike - level 2 - 35:10
Amanda - Level 1 - 36:28
David - Level 2 - 37:02
Parker - Level 1 - 37:02
Travis - Level 2 - 37:26
Jordan - Level 2 - 37:47
Freddie - Level 2 - 38:40

Time: 9 pm
Location: Eddie Smith Field House

WOD:
for time
Level 1
250 push ups
every minute on the minute 2 skyscrapers

Level 2
200 push ups
EMOM 4 skyscrapers

Level 3
150 pushups
EMOM 6 syscrapers



Results
Juan 10:27 lvl 1
Ty Conners 10:00 lvl 3
Ridge 15:39 lvl 3
Mike 13:53 lvl 2
Travis 13:50 lvl 1
Mark 14:10 lvl 3
Byron 13:58 lvl 2
Amanda 15:50 lvl 3
Xavier 15:50 lvl 3
Ken 16:00 lvl 3
Glen 16:00 lvl 3
Henry 17:37 lvl 1
Shannon 18:17 lvl 2

The Franks Brothers of the New Zealand All Blacks open up a CrossFit Gym.

Check it out here:
http://tvnz.co.nz/rugby-news/franks-brothers-open-own-gym-1-50-video-3396726

...and for a preview of Owen Frank working out with Coach Burgener, look here:
http://www.crossfit.com/mt-archive2/005317.html

Time: 5 PM
Location: Belk Track

WOD:

5 rounds for time of:

15 knee-ups
10 sit-ups
50 yard dash
15 clapping push-ups
10 sit-ups
50 yard dash
15 burpees
10 sit-ups
50 yard dash
15 clapping push-ups
10 sit-ups
50 yard dash

Results:
Matt 22:30 (4 rounds)
Nathan 26:11 (4 rounds)
Freddie 28:28 (4 rounds)
Raj 20:05 (3 rounds)

Scale number of rounds down as needed.

Time: 9 PM
Location: Eddie Smith Field House

WOD:

Count reps at each station for:
1 minute of Pull-Ups
15 seconds of rest (move to next station)
1 minute of Burpees
15 seconds of rest (move to next station)
1 minute of Push-ups
15 seconds of rest (move to next station)
1 minutes of Sit-Ups
15 second of rest (move to next station)
1 minute of Dips
15 seconds of rest (move to next station)
1 minute of Squats
15 seconds of rest (move to next station)
1 minute of Pull-Ups
15 seconds of rest (move to next station)
1 minute of Burpees
15 seconds of rest (move to next station)
1 minute of Push-ups
15 seconds of rest (move to next station)
1 minutes of Sit-Ups
15 second of rest (move to next station)
1 minute of Dips
15 seconds of rest (move to next station)
1 minute of Squats

Record reps for each station with the pen given to you. Add a weighted vest if you want to scale up.