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
Sunday February 13th at CrossFit UNC
Saturday, February 12, 2011
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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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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Thursday, February 09 at Crossfit UNC
Wednesday, February 09, 2011
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!
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
Tuesday, February 08, 2011
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
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
Posted by Admin on 02/08 at 01:10 AM
Monday, February 7th at Crossfit UNC
Sunday, February 06, 2011
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
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
.
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
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
Wednesday, February 02, 2011
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
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
.
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
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
Monday, January 31, 2011
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
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
Sunday, January 30, 2011
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)
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)
Posted by Admin on 01/30 at 06:57 PM
Sunday, January 30th at CrossFit UNC
Saturday, January 29, 2011
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)
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
Wednesday, January 26, 2011
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!
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
Tuesday, January 25, 2011
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.
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
Monday, January 24, 2011
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.
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
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
