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!

Time:9 PM
Location: Eddie Smith Fieldhouse

5-10-5 yd sprint
5 burpees
10-20-10 yd sprint
10 burpees
15-30-15 yd sprint
15 burpees
5-10-5 yd sprint
5 pushups
10-20-10 yd sprint
10 pushups
15-30-15 yd sprint
15 pushups

(repeat)

Best of luck to all on their upcoming exams, and I hope to see all of you out here.


Results:

Matt - 8:48
Trace - 10:32
Clint - 11:48
Frank - 13:43
Andrew - 13:47

Time: 9PM
Location: Eddie Smith Field House

This is the workout from September 23rd, I encourage all of you guys to come out so you can gauge your improvement over the past few months.

Complete as many rounds as you can in 20 minutes of:

30 meter lunge
10 push ups (scale to knees)
30 meter crab walk
10 sit-ups
30 meter bear crawl
10 dips (legs straight, elbows locked for full range of motion)
90 meter sprint to start over

I know you guys are studying hard, but try to come out if you can. Like I said, this is the same workout as September 23rd, so it'll be a good way to see how much you guys have improved! This is also great for a study break, and studies have shown that exercise can help your memory and study better.(If you're interested in the article, here is the article: Get Fit, Improve Memory)

Results:

Matt 6.76
Juan 6.75
Matt H 6
Brittany 4.25
Erika 3.5
Natacha 3.25
Hans 3.25

Time: 9 pm
Location: Eddie Smith Field House

WOD:
4 rounds for time:
50 squats
50 meters bear crawl
50 sit ups
50 meters back pedal

Scale squats or situps as necessary

I know we are all busy studying and getting ready for exams, but try to come out and get a WOD in and break up the stress of studying!

Results
Josh 14:06
Matt M 14:32
Henry E.14:58
Brent 15:02
Matt H. 16:36
Spencer 16:49
Joey 16:51
Travis 17:20
Leslie 18:06
Raj 18:48
Britney 20:42
Natascha 20:42

Time: 5PM
Location: Field House

WOD:
Complete with a partner for time:

Level 3:
100 Pull-ups
100 Partner Bench Press
800m Run
200 Toe Touches

Level 2:
75 Pull-ups
75 Partner Bench Press
800m Run
150 Toe Touches

Level 1:
50 Pull-ups
50 Partner Bench Press
800m Run
100 Toe Touches

"Always do what you are afraid to do."
- Ralph Waldo Emerson

Results
All are Level 3
Henry, Evans (The Ultimate Nomination) 19:38
Matt, Clint (Eastwood) - 20:41
Natascha (Hannukah!!) 21:53
Hansling, Joey (Team Cobbsciline) 25:18 (50 pull-ups)

Location: Anywhere
Time: Anytime

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time. This WOD is very difficult if you are a starter you may want try 10-8-6-4-2 and with less weight than what is prescribed.

Time: 9 pm
Location: Eddie Smith Field House

WOD: Cindy
As many rounds as possible in 20 minutes

Level 3
5 Pullups
10 Pushups
15 Squats

Level 2
5 Handstand Pushups
10 Pushups
15 Squats

Level 1
5 Decline Pushups
10 Pushups
15 Squats
This WOD is self scaling so there should be no trouble doing this. If you can't do a pull up then you can scale down to handstand pushups or decline pushups. I hope that exam's are not too stressful and that you are keeping up with the work, hope to see you at the WOD.



Results:
Marshall 8.5
Natasha 9.25
Caitlin 12
Tracy 7 started late
Matt 11
Freedy 11.75
Clint 8 started late

Time: 9 pm
Location: Eddie Smith Field House

WOD:

Complete as many rounds as possible in 20 minutes of:

100m Crab Walk
15 Burpees
100m Sprint
15 V Sit-ups (hands to ankles)


Results:
Matt 7.75
Leslie 5
Brittany 4.5
Kathryn 2.25
Natascha 3.25
Lauren 5
JB 6
Kent 5.5
Daniel 4
Henry 4
Lindsey 5

Great job to everyone who came out tonight. We even had a visitor from NCSU who is hoping to set up an affiliate of his own at State. Lets all wish him good luck.
Also, remember to point those fingers towards your legs (or out to the side at least) during the crab walk to allow for a more efficient and low impact movement.

Time: 9 pm
Location: Eddie Smith Field House

WOD:

3 Rounds for time of:

Level 3

35 Diamond pushups
35 Flutterkicks (4ct)
50 Walking lunges

Level 2

30 Diamond pushups
30 Flutterkicks
50 Walking lunges

David-13:08
Matt-13:13
Lauren-14:30(Level 2)
Clint-15:03
Catherine- 16:30(Level 2)