Location: Eddie Smith Field House
AMRAP 20 Minutes
Stadium
15 Decline diamond pushups
50 m lunge
15 Dips
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Posted by Admin on 01/23 at 08:53 AM
Sunday January 23rd at CrossFit UNC
Sunday, January 23, 2011
Time: 5:00 pm
Location: Eddie Smith Field House
AMRAP 20 Minutes
Stadium
15 Decline diamond pushups
50 m lunge
15 Dips
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Location: Eddie Smith Field House
AMRAP 20 Minutes
Stadium
15 Decline diamond pushups
50 m lunge
15 Dips
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Thursday, January 20th at CrossfitUNC
Wednesday, January 19, 2011
Time: 8:30 and 9:00 PM
Location: Field House
WOD:
2 rounds for completion
1 minute squats
1 minute pushups
1 minute suitcase crunches
1 minute jumpswitch lunges
1 minute tricep dips
1 minute plank
3 minute tempo run, group as needed.
"Another flaw in the human character is that everybody wants to build and nobody wants to do maintenance."
-Kurt Vonnegut
come on out tonight if you're interested in doing handstand work...we'll be doing a bit as a warmup!
Location: Field House
WOD:
2 rounds for completion
1 minute squats
1 minute pushups
1 minute suitcase crunches
1 minute jumpswitch lunges
1 minute tricep dips
1 minute plank
3 minute tempo run, group as needed.
"Another flaw in the human character is that everybody wants to build and nobody wants to do maintenance."
-Kurt Vonnegut
come on out tonight if you're interested in doing handstand work...we'll be doing a bit as a warmup!
Posted by Admin on 01/19 at 11:45 PM
Wednesday, January 19th at CrossFit UNC
Tuesday, January 18, 2011
Time: 8:30 and 9:00 PM
Location: Field House
WOD
As Many Rounds As Possible
Level 3:
AMRAP 20 minutes
10 Dumbbell Swings
10 Overhead Squats
10 Burpees
Level 2 will be 15 minutes and Level 1 will be 12 minutes.
Location: Field House
WOD
As Many Rounds As Possible
Level 3:
AMRAP 20 minutes
10 Dumbbell Swings
10 Overhead Squats
10 Burpees
Level 2 will be 15 minutes and Level 1 will be 12 minutes.
Posted by Admin on 01/18 at 09:17 PM
Tuesday, January 18th at CrossFit UNC
Monday, January 17, 2011
Time: 8:30 and 9:00 PM
Location: Field House
WOD
As Many Rounds As Possible in 20 minutes
10 Thrusters
25m crabwalk
10 diamond pushups
25m crabwalk
10 lemon squeezers
50m Sprint
Location: Field House
WOD
As Many Rounds As Possible in 20 minutes
10 Thrusters
25m crabwalk
10 diamond pushups
25m crabwalk
10 lemon squeezers
50m Sprint
Posted by Admin on 01/17 at 09:18 PM
Important Announcement Regarding Attendance
Hey Everyone, I hope the extended weekend has treated you well. CrossFit UNC will be instituting a new policy to cap the each of the respective workouts at 40 participants each. This new policy will come into effect February 1st so if you plan on being at the 8:30 PM WOD you may want to be a little earlier to secure a spot and if you are able to attend the 9 PM we would strongly encourage you doing so. Thank you for your continued support, and we hope to see you on Tuesday.
Best,
CrossFit UNC Team
Best,
CrossFit UNC Team
Posted by Admin on 01/17 at 02:34 PM
Monday, January 17th at Crossfit UNC WOD CANCELLED
Sunday, January 16, 2011
Hello everyone, I hope that the long break has replenished your spirits and that you are ready to start up classes once more. CrossFit UNC will not be holding a WOD tonight due to the observance of Martin Luther King holiday, however we do encourage everyone to get a workout in.
"Why start looking good tomorrow, when you can start today?" - Bryan Daniel
"Why start looking good tomorrow, when you can start today?" - Bryan Daniel
Posted by Admin on 01/16 at 06:29 PM
Sunday January 16th at CrossFit UNC NO WOD
WOD will be cancelled to commemorate the Martin Luther King holiday. The life of this man indelibly changed the face of America and to have a workout on this day would be disregarding the importance of what he did and the importance of what he stood for.
So we as the CrossFit team will leave you with this quote: "Human progress is neither automatic nor inevitable... Every step toward the goal of justice requires sacrifice, suffering, and struggle; the tireless exertions and passionate concern of dedicated individuals."
Martin Luther King, Jr.
So we as the CrossFit team will leave you with this quote: "Human progress is neither automatic nor inevitable... Every step toward the goal of justice requires sacrifice, suffering, and struggle; the tireless exertions and passionate concern of dedicated individuals."
Martin Luther King, Jr.
Posted by Admin on 01/16 at 10:34 AM
Thursday, January 13th at CrossFit UNC
Wednesday, January 12, 2011
Time: 8:30 and 9:00 PM
Location: Field House
WOD:
Three rounds for time:
Level 1:
5 stair climbs
10 wall climbs (or 20 decline pushups)
20 box jumps
30 sit-ups
Level 2:
4 stair climbs
15 decline pushups
15 box jumps
25 sit-ups
"A champion is someone who gets up when he can’t.” – Jack Dempsey
Hey guys! I'm so excited for this WOD...we're doing wall climbs, which are totally new, so if you want a fun new challenge come out!
(WOD is adapted from the Crossfit main site http://www.crossfit.com)
Location: Field House
WOD:
Three rounds for time:
Level 1:
5 stair climbs
10 wall climbs (or 20 decline pushups)
20 box jumps
30 sit-ups
Level 2:
4 stair climbs
15 decline pushups
15 box jumps
25 sit-ups
"A champion is someone who gets up when he can’t.” – Jack Dempsey
Hey guys! I'm so excited for this WOD...we're doing wall climbs, which are totally new, so if you want a fun new challenge come out!
(WOD is adapted from the Crossfit main site http://www.crossfit.com)
Posted by Admin on 01/12 at 09:42 PM
Wednesday, January 12th at CrossFit UNC
Tuesday, January 11, 2011
WOD
5 Rounds For Time:
Level 3
400m Run
20 Thrusters
20 Jumping Squats
20 Clapping Pushups
Level 2
400m Run
15 Thrusters
15 Jumping Squats
15 Clapping Pushups
Level 1
400m Run
10 Thrusters
10 Jumping Squats
10 Clapping Pushups
5 Rounds For Time:
Level 3
400m Run
20 Thrusters
20 Jumping Squats
20 Clapping Pushups
Level 2
400m Run
15 Thrusters
15 Jumping Squats
15 Clapping Pushups
Level 1
400m Run
10 Thrusters
10 Jumping Squats
10 Clapping Pushups
Posted by Admin on 01/11 at 10:48 PM
Tuesday, January 11th at CrossFit UNC
Monday, January 10, 2011
Time: 8:30 and 9:00 PM
Location: Field House
WOD
For Time:
Level 3
100 Pushups
100 Squats
100 Situps
50 burpees
Level 2
80 Pushups
80 Squats
100 Situps
40 burpees
Barring anymore weather delays, please come out and join us for the first workout of the semester!
Results:
Joel 10:34
Juan S. 13.27
Braden Z. 13.41
Sam Pulliam 13.41
William Garrison 13.53
Russell M. 14:20
Grant 14:20
Micheal H. 14:46
Austin Pittman 16:00
David 16:15
Juan 15:44
Ezra 18:17
Pavl 18:50
Wood 19:00
Will Buie 19:00
Jonas 19:28
Jeremy 20:25
Ben P. 21:30
Alyssa J. 15:00
Will Sanders 18:02
Katie Magee 18:27
Heather Farthing 20:28
Location: Field House
WOD
For Time:
Level 3
100 Pushups
100 Squats
100 Situps
50 burpees
Level 2
80 Pushups
80 Squats
100 Situps
40 burpees
Barring anymore weather delays, please come out and join us for the first workout of the semester!
Results:
Joel 10:34
Juan S. 13.27
Braden Z. 13.41
Sam Pulliam 13.41
William Garrison 13.53
Russell M. 14:20
Grant 14:20
Micheal H. 14:46
Austin Pittman 16:00
David 16:15
Juan 15:44
Ezra 18:17
Pavl 18:50
Wood 19:00
Will Buie 19:00
Jonas 19:28
Jeremy 20:25
Ben P. 21:30
Alyssa J. 15:00
Will Sanders 18:02
Katie Magee 18:27
Heather Farthing 20:28
Posted by Admin on 01/10 at 10:35 PM
WOD CANCELLED on Monday January 10th at CrossFit UNC
Sunday, January 09, 2011
TONIGHT'S WOD IS CANCELED because of bad weather. The Eddie Smith Field House, along with most university buildings, will be closed down. Sorry of the inconvenience. Hopefully, we'll see you all tomorrow.
WOD: AMRAP 20 Minutes
25 Meter Bear Crawl
15 Burpees
25 Meter Lunges
15 Suitcase Crunches
We will hold our first group workout for the semester this upcoming Monday. The CrossFit team is looking forward to another exciting year of growth, fun and competition and we look forward to seeing you out there with us tonight.
Tip from Crossfit HQ: "When squatting, the knees should track over the foot, not inside"
WOD: AMRAP 20 Minutes
25 Meter Bear Crawl
15 Burpees
25 Meter Lunges
15 Suitcase Crunches
We will hold our first group workout for the semester this upcoming Monday. The CrossFit team is looking forward to another exciting year of growth, fun and competition and we look forward to seeing you out there with us tonight.
Tip from Crossfit HQ: "When squatting, the knees should track over the foot, not inside"
Posted by Admin on 01/09 at 08:50 PM
Winter Break at CrossFit UNC
Tuesday, December 07, 2010
CrossFit UNC-CH is officially on break, we will resume our regular operations on the first day of classes in the Spring. We hope to see you all out at a WOD when we get back. In the mean time, keep on working out and eating right. Check out CrossFit.com for some great WODs or try and recycle through some of our earlier workouts. As always, please use the comments box to organize group workouts on your own. The team at CrossFit UNC wishes you a happy holiday season!
Posted by Admin on 12/07 at 11:12 PM
Tuesday, December 7th at CrossFit UNC
Time: 8:30 AND 9:00 PM
Location: Eddie Smith Field House
WOD:
50 Partner Squats
50 Partner Rows
200m Partner Drags
50 Partner Bench-press
400m Piggie-Back Run
1 Partner High-five
As my concluding WOD of the semester, I give you...the Partner WOD.
All movements are scalable apart from partner high-fives (although the height of the high-five should be scaled down to a level accessible to both partners).
Partners
Location: Eddie Smith Field House
WOD:
50 Partner Squats
50 Partner Rows
200m Partner Drags
50 Partner Bench-press
400m Piggie-Back Run
1 Partner High-five
As my concluding WOD of the semester, I give you...the Partner WOD.
All movements are scalable apart from partner high-fives (although the height of the high-five should be scaled down to a level accessible to both partners).
Partners
Posted by Admin on 12/07 at 02:27 AM
Happy Belated Birthday Pam
Monday, December 06, 2010
Wishing Pam a belated birthday. Thanks for coming to our WODs so religiously. We admire your dedication. And teaching Juan how to 2 step.
Flora and the Crossfit UNC leadership.
Flora and the Crossfit UNC leadership.
Posted by Admin on 12/06 at 10:59 PM
Monday December 6th at CrossFit UNC
Time: 8:30 and 9 pm
Location: Eddie Smith Field House
WOD:
for time:
Level 1
100 burpee thrusters
Level 2
75 burpee thrusters
Level 3
50 burpee thrusters
cash out:
Max plank hold
Max squat hold
Max pushup hold
Location: Eddie Smith Field House
WOD:
for time:
Level 1
100 burpee thrusters
Level 2
75 burpee thrusters
Level 3
50 burpee thrusters
cash out:
Max plank hold
Max squat hold
Max pushup hold
Posted by Admin on 12/06 at 12:42 PM
