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

WOD: FIGHT GONE BAD

3 rounds for completion:
1 minute thrusters
1 minute sumo dead lift high pull
1 minute tuck jumps
1 minute push presses
1 minute suicides
1 minute rest

"Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure . . . than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat." -Theodore Roosevelt

I'm so excited for this workout guys! This is one of my favorite Crossfit WODs/WOD formats so I hope you guys will come give it a try

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

WOD:
Complete for time:
40 squats (start at "baseline")
35 meter Bear Crawl
12 burpees
35 meter Farmer's Carry
30 sit ups
35 meter Farmer's Carry
20 push ups
35 meter Broad Jump

(scale accordingly)
Level I: 5 rounds
Level II: 4 rounds
Level III: 3 rounds

Time: 8:00 and 8:30 PM
Location: Belk Track

WOD

Max Push-ups
Followed by a 3 mile, or 2 mile, or 1 mile run

I hope that everyone had a great Labor day weekend! Come out and join us for the first long distance running WOD hosted at CrossFit UNC! Depending on your fitness, you can choose which distance you want to run. The route for each run will be explained at the track.

WOD Cancelled in honor of Labor Day. See y'all tomorrow at 8.

Time: 8:00 and 8:30 PM
Location: Eddie Smith Field House

Partner WOD AMRAP 20 Minutes

20 Partner Burpees
50 Meters Wheelbarrow carries
20 Partner PushUps
50 Meters Jumping Squats

Time: 8:00 and 8:30 PM
Location: Belk Track

Partner WOD:
Level I 3X:
During the time it takes partner A to run 400m, partner B repeats the AMRAP (As Many Rounds As Possible) set: 10 push-ups, 10 squats, and 10 sit ups.
Once partner A completes 400m, partner B begins running 400m, and partner A begins the above AMRAP set.

Level II 2X the above work out.

Time: 8:00 and 8:30 PM
Location: Belk Track

WOD

Level 2 - 3 rounds

Stadium
40 dips
100 m lunge
40 dumbbell swings

Level 1 - 2 rounds

Stadium
40 dips
100 m lunge
40 dumbbell swings

Thanks to everyone who came out for the first workout of the semester on Monday!

Join us tonight for another great all-around workout that will build both endurance and muscular strength! DO WORK

Time: 8:00 and 8:30 PM
Location: Eddie Smith Field House


Hey guys! I'm Savannah and my co-trainer is Anna. We can't wait to see you tomorrow!
Our first workout of the fall semester will be a Tabata wod (Workout Of the Day). Tabata is a kind of high-intensity interval training which consists of 20seconds of work followed by 10seconds rest. This is repeated 8 time with one exercise for a total of 4 minutes. There is a one minute break and then the process is repeated with a different exercise. We will be doing 4 exercises: the pushup, the squat, the situp, and the burpee. Don't worry if you don't have much experience with any of these exercises; we'll break it down for you! This workout is really scale-able because you can do as many or as few of the exercise as you want in those 20seconds.
Here's some facts about tabata from good ol' wikipedia:

"According to a study by King,[6] HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts.[7][8][9][10]
"Long aerobic workouts have been promoted as the best method to reduce fat, as fatty acid utilization usually occurs after at least 30 minutes of training.[citation needed] HIIT is somewhat counterintuitive in this regard, but has nonetheless been shown to burn fat more effectively. [4]"

Hope to see you out there!
Do not let what you cannot do interfere with what you can do. -John Wooden

CrossfitUNC will resume regular workouts on Monday, August 29th. There are two workouts, one at 8:00PM and one at 8:30PM. Come to the Eddie Smith Field House ready for anything.

CrossFit UNC is on summer vacation, however, although we will not have organized WOD's some trainers will be in Chapel Hill and will be happy to join you for a work out. These trainers are Freddie Morgan (616-304-6613, .(JavaScript must be enabled to view this email address)) and Savannah Sipperly (.(JavaScript must be enabled to view this email address)).

We will be returning back to our normal schedule on campus in the Fall. Finally we would like to thank all of you for your support this year and we look forward to seeing you in the fall.

As school approaches, more information about group workouts, elements courses, and other club activities will be posted. Feel free to contact any of the CrossFit UNC trainers if you have any questions.

In the mean time, check out this article in the CrossFit Journal, written by one of our trainers, Juan Hernandez.

Crossfit Goes to College


A big congratulations to all seniors, but in particular David Blumberg, Tanner Martin, Aubrey Armento and Nathan Mackay. All of these awesome people will be moving on from UNC and they will be dearly missed.

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

The Final WOD of Spring 2011

Level 2
400 m run
40 thrusters
40 push press
40 shoulder press
100 m burpee broad jump
100 m lunge
40 hand release pushups
400 m run

Level 2
400 m run
20 thrusters
20 push press
20 shoulder press
100 m burpee broad jump
100 m lunge
20 hand release pushups
400 m run

Come out and join us for the final WOD of the semester!

Time: 8:00 and 8:30pm
Location: Eddie Smith Field House

WOD: AMRAP in 15 minutes
20 side lunge and touch
10 burpee clean and press
5 in and out pushups

This will be the last Monday WOD of the year everyone! Thanks for a great semester! I enjoyed working with every one of you.

No WOD Today!

Due to today's significance and standing as a holiday, we will not be holding a WOD this Sunday. Come and join us for our final WODs of the semester this Monday and Tuesday at our regular times of 8:00 and 8:30 PM!

Have a fantastic holiday,

From the CrossFit UNC team

Hey guys, I'm not running a WOD tonight since classes end today, but I hope you have an amazing Easter weekend as you're gearing up for exams!

"Do you know the difference between education and experience? Education is when you read the fine print; experience is what you get when you don't."
- Pete Seeger

Location: Belk Track

WOD:

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

Complete for time:

Partner Bootcamp Workout:

Partner Shoulder Raises-55
Back Hyperextension-55
Partner Squats-55
Wheelbarrow Pushups-55
Partner Leg Throws-55