CrossFit UNC

Sunday February 13th at CrossFit UNC

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

AMRAP in 20 minutes:
50 meters spiderman crawl
15 burpees
15 tuck jump


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Posted by Admin on 02/12 at 08:00 PM

Thursday, February 09 at Crossfit UNC

Time: 8:30 and 9:00 PM
Location: Field House

WOD: 3 rounds for time

Level 1:
13 man makers
25 slow flutter kicks
75 m lunges

Level 2:
10 man makers
25 slow flutter kicks
75 m lunges

Level 3:
8 man makers
20 slow flutter kicks
50 m lunges

"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem."
- Emil Zatopek

Congrats to Josh, who powered through Level 1 in 16.40!

Posted by Admin on 02/09 at 11:41 PM

Wednesday, February 2nd at CrossFit UNC


The Wednesday WOD will be canceled due to the Duke-UNC Game. Have a great night and let's go Tarheels!









Posted by Admin on 02/09 at 12:17 AM

Tuesday, February 7th at CrossFIt UNC

Time: 8:30 and 9:00 PM
Location: Field House

WOD
Partner WOD!

Level 2
2 rounds:
4 Piggy back stairs
100 partner pushups
50 partner squats
100m wheelbarrow

Level 1
2 rounds:
2 piggy back stairs
80 partner pushups
200 air squats
100m wheelbarrow


From Pictures



Posted by Admin on 02/08 at 01:10 AM

Monday, February 7th at Crossfit UNC

Time: 8:30 p.m and 9:00 p.m
Location: Eddie Smith Field House

WOD:
50 man-makers for time

"Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart." - Crossfit founder Greg Glassman

Results:

Tim Palmer 13:04
Anna Lineberger 15:26
Ally Parker 17:00 (20 reps)
Michelle 16:50
Will B 17:36 (40 reps)
Josh 12:50
Freddie 16:05

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Posted by Admin on 02/06 at 05:20 PM

Sunday February 6th at CrossFit UNC

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

WOD:

15 Dumbbell Swing
20 Squat Jumps
25 Shoulder Presses
100 Meter Run

Posted by Admin on 02/06 at 11:36 AM

Thursday, February 3rd at Crossfit UNC

Time: 8:30 p.m and 9:00 p.m
Location: Eddie Smith Field House

WOD:
AMRAP in 20 minutes:

Run around Field House Indoor Track.
On the 30s of every minute, 8 pushups; on the minute, 8 squats.

"The heights which great men reached and kept, were not attained by sudden flight,
they, whilst their companions slept, were toiling upwards in the night."
- Henry Wadsworth Longfellow

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Posted by Admin on 02/02 at 11:52 PM

Wednesday, February 2nd at Crossfit UNC

WOD:

Time: 8:30 p.m and 9:00 p.m
Location: Eddie Smith Field House

AMRAP

Level 3: 20 minutes
Level 2: 15 minutes
Level 1:12 minutes

10 Manmakers with One Dumbbell
15 Situps







Ben Poole,5 rounds 2mm, L3
Flora,5 Rounds 1mm,L3
Brittany,5 rounds 6mm,L3
Natascha J, 4 rounds 3mm, L3
Samaya,2.5 Rounds, L2
Michele, 2 Rounds, L1
Tanya, 5 Rounds 7mm, L3
Kelly, 3.5 rounds
Rachel Kokenes, 4.5 rounds, L2
Lucas Oliveira, 4 rounds, L2
Hobbie, 5 rounds, L3
Kevin Phinne, 4 rounds
Anna Lineberger, 6.25 rounds

Posted by Admin on 02/02 at 01:07 AM

Tuesday, February 1st at CrossFit UNC

Time: 8:30 and 9:00 PM
Location: Field House

WOD

Level 3: 5 rounds
Level 2: 4 rounds

20 thrusters
50m broad jump
15 back extensions
50m overhead weighted lunge
50 m sprint






Posted by Admin on 01/31 at 11:19 PM

Monday, January 31st at Crossfit UNC

WOD:

Time: 8:30 p.m and 9:00 p.m
Location: Eddie Smith Field House

~5 minutes of plank to pushup position core training

2 rounds for time:
Level 3:
60 squat jumps
50 dumbbell chops
240 yards bear crawl
Level 2:
50 squat jumps
40 dumbbell chops
180 yards bear crawl
Level 1:
40 squat jumps
30 dumbbell chops
120 yards bear crawl


Results:

Mary Ellen - 11:47 (lvl2)
Sam Pullram - 15:17 (lvl3)
Will B. - 18:07
Michael Tuch - 18:27
Tim Palmer - 14:30 (lvl2)
Allison Hill - 18:25 (lvl2)
Wade Holms - 17:55 (lvl2)
Derek - 18:01 (lvl3)



Great front squat form from DoubleYourGains.com



Posted by Admin on 01/30 at 06:57 PM

Sunday, January 30th at CrossFit UNC

Time: 5 p.m
Location: Eddie Smith Field House

AMRAP

Level 3: 20 minutes
Level 2: 15 minutes
Level 1: 12 minutes

Run 400 M
15 Lemon squeezers
15 Dumbbell Swings








Sam Pullram-7.5 rounds
Juan-7 rounds
Hoaran-6.5 rounds
Kelly-4.5 rounds
Anna Lineberger-5.75 rounds
Jessica-5 rounds (Level 2)


Posted by Admin on 01/29 at 04:30 PM

Thursday, January 27th at CrossFit UNC

Time: 8:30pm and 9pm
Location: Field House

WOD:

5 rounds for time:

20 one-arm deadlifts (10 each side)
15 burpees
15 push presses
200m sprint

To scale down, complete 4 or 3 rounds. This will be a fun workout, and we hope to see you there!

Posted by Admin on 01/26 at 11:25 PM

Wednesday January 26th at CrossFit UNC

Time 8:30 and 9 PM
Location: Field House

WOD: For Time
5 rounds for time of:
Level 2
20 Partner bench-presses
20 Partner squats
20 Partner Rows
10 Burpees

Level 1
20 Partner Pushups
60 Combined Squats
20 Partner Hangs
10 Burpees

T-shirts for sale $15, please support the club, by doing so we raise funds to buy more equipment that will eventually end up helping you.




Posted by Admin on 01/25 at 10:19 PM

Tuesday, January 25th at CrossFit UNC

Time: 8:30 and 9:00 PM
Location: Field House

WOD: "Tabata That!"

Tabata Burpee
Rest 1 min
Tabata Sit up
Rest 1 min
Tabata Push up
Rest 1 min
Tabata Squat

For each Tabata exercise, you will work for 20 seconds and then rest for 10 seconds. You will repeat this 8 times for each exercise.
Tabata score is the least number of reps performed in any of the eight intervals.





Posted by Admin on 01/24 at 11:57 PM

Monday January 24th at CrossFit UNC

Time: 8:30 and 9:00 PM
Location: Field House

WOD: As many rounds as possible (AMRAP) in 20 minutes of:
5 Thrusters
10 Dumbbell Swings
15 Burpees

Hope to see y'all out here for a great WOD.

Results:
Will Buie 8.6
James L 8
Joel 8
Ray 8
Jamie Linden 8
James H 7
Hobbie 7
Lucas 6
Adam 4

Posted by Admin on 01/24 at 11:05 AM

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