CrossFit UNC is on summer vacation, we will be returning to campus in the Fall. The CrossFit UNC team would like to thank all of you that have come out to CrossFit this year and made it the success that we feel it is. It is because of y'all that CrossFit has grown so much. The club was founded last year with very high goals, or so we thought. We have matched our goals for expansion and then some. Actually, in one year we reached the goals we had set out to have accomplished in five. I hope that you continue with this program and continue to see results. Best of luck on exams from everyone at CrossFit UNC.

Finally I would like to thank all of the trainers, assistant trainers and those who have helped organize everything that we have done this year- Thank You.

As school approaches, more information about group workouts, elements courses, and other club activities will be posted. Please contact anyone on the leadership team.

This is an article that was written by Juan last year I hope y'all enjoy it and look out for the next article that will hopefully be written this summer regarding the growth of the club.
Crossfit Goes to College

Time: 9 pm
Location: Eddie Smith Field House

WOD: Complete for max reps

Tabata Something Else:

Tabata Squats
(2 minutes of rest)
Tabata Push-up
(2 minutes of rest)
Tabata Sit-up
(2 minutes of rest)
Tabata Burpee

Time: 9pm
Location: Eddie Smith Field House

WOD
AMRAP in 12 min of:

10 push ups
run 100 m
10 situps
run 100 meters
10 squats
run 200 m

12 minutes
Byron Ransom 5
Ty 5.25
Willy Rowe 5
James L 5
Stephanie 4
Amanda 4
Cathy 5
Anna Karam 4.5
Ridge 4.5

20 minutes
Joel 8

Good jobs crossfitters! I saw great form across the board, and I'm happy people have upgraded to regular push ups. Extra shout out to Joel who did a 20 minute amrap.

we may use the newly created sandbags depending on our numbers tonight. be prepared to work!

Time: 5 PM
Location: Eddie Smith Field House

WOD:
Four Rounds for time of:
20 Thrusters
3 Flights of Boulder Stair Carries
20 Alternating Uneven Pushups

Scale by number of rounds.

Time: 9 PM
Location: Eddie Smith Field House

WOD:
Four Rounds for time of:
400 Meter Sprint
50 Squats (scale quantity)
50 Sit-ups (scale quantity)

This WOD was done the first week of CrossFit UNC (September 8th, 2009).



Results
Matt 16:15 w/ vest
Collin 16:55 w/ vest
Joel 17:20 w/ vest + 30 squats w/ boulder
Savannah S. 17:43 w/ vest
Trace 18:02 w/ vest + 30 squats w/ boulder

This is the major event of the year for mine and Raj's fraternity. Juan will be there celebrating his birthday, so come out and say hi. This is the 16th year that we've done this, and this is the best line up of bands I have ever seen. It starts this Saturday at noon in our lawn and parking lot (across from the Morehead Planetarium on Franklin Street). A 15 dollar donation gets you a ticket and a t-shirt. All proceeds go to Camp Kesem North Carolina, a summer camp for children whose parents have or had cancer. More information can be found here. Hope to see you all out there, it's always a great time.

Time: 9 PM
Location: Field House

Partner WOD

Level 3
400m wheelbarrow
100 partner squats (400 regular squats)
150 elevated partner pushups
400m broad jump

Level 2
300m wheelbarrow
75 partner squats (300 regular squats)
100 elevated partner pushups
300m broad jump

Level 1
200m wheelbarrow
50 partner squats (200 regular squats)
75 elevated partner pushups
200m broad jump

Results
Matt and Trace 17:03
Freddie and Cody 18:33
Ken and Drew 18:58

Time: 9PM
Location: Belk Track

Complete for time :

Modified Barbara: 5 rounds for time

Level 3:
20 Dips
30 Pushups
40 Situps
50 Squats

Level 2:
10 Dips
20 Pushups
30 Situps
40 Squats

Level 3:
5 Dips
10 Pushups
20 Situps
30 Squats

This WOD is a modified version of one of the "nasty girls" workouts that CrossFit uses, the dips will replace the Pullups. This will work on your endurance and be a test to your strength so be ready for some fun. This workout was also held on October 7th, 2009.

Results:

Juan 26:27 (Level 3 + Boulder)
Nathan 26:45 (Level 3 + Boulder)
Matt Moran 22:56 (Level 3 + Vest)
Mark 23:59 (Level 3 + Vest)
Colin 18:45 (Level 2)
Amanda 20:22 (Level 2)
Ken 22:17 (Level 2)
Matt 22:30 (Level 2 + Vest)
Daniel 23:42 (level 2 + Vest)
Jonas 24:15 (level 2)

Time: 9 pm
Location: Belk Track

WOD:

The incentive mile
Run one mile then. . .

add 10 burpees for every 1 minute it takes to run, add 5 for every 30 seconds

Score is the total time it takes to complete the mile and burpees.

Time: 5pm
Location: Field House

WOD
For time, 20-19-18-...-11-10 reps of:
Overhead lunges w/ 45lbs
Push-ups

Bring your one card! We may end up running over to the SRC and doing a WOD there.



Results
Justin Sqwon 14:32 (scaled to 15-5 reps)
Ty Connors 15:08 (scaled to 15-5 reps)
Trace Clevinger 16:08 (w/ 12lbs)
Matt Moran

Time: 9pm
Location: Field House

SURPRISE WOD!

Time: 9 pm
Location: Edddie Smith Field House
SURPRISE WOD

As Many Rounds as Possible in 20 minutes:

20 squats
15 meter bearcrawl
10 wide push-ups
15 m bearcrawl
20 burpees
15 m lunges
10 diamond push-ups
15 m lunges

Results:
Matt 5 1/8
Ty 5
Byron 4 3/4
Trace 4 1/2
Drew 4 1/2
Travis 4
Freddie 3 1/2
Matt 3 1/2
Steve 3 1/2
Clay 3
Glen 3
Ken 3

Time:9 PM
Location: Belk Track, the track adjacent to the Field House
As many rounds as possible in 25 minutes

10 Burpees
150 Meter run around the track
20 Squats
150 Meter run around the track
30 Pushups
100 Meters of stadiums

I hope everyone is feeling good, I am happy to say that tomorrow we will have amazing weather meaning we will have an amazing time working out. Hope to see y'all out there!

Time: 9 PM
Location: Eddie Smith Field House

WOD: "Terrible Twenty"

4 rounds
20 Clap Push Ups
20 Yards Push up/ Walk up
20 Sit-ups
20 Yards Arm to Ground Lunges
20 Squats
20 Yards Crab Walk
20 Boot Strappers
Run back to start, repeat...

Name Time Extras

Casey Smith 14:50 2 rounds
Matt K 16.34
Cathy P 16:38 R
Collin 17:53
Caitlin 18:06 R + V
Ashton 18:20
Courtney K. 18:45 C, then R + V
Sterling K. 19:24
Stephanie 19:38 K
Travis 15:34
Anna 20:15 R
Amanda 20:15
Raj 15:00 V
Anna B. 20:17
Sara H. 20:20 K
Jordan 20:30
Taylor B 20:55
Savannah 15:37 V + K
Juan 15:42 V
Glen 21:58
Tracy 21:37 K
Ridge 20:35 R
Amanda 20:20 K
Ken 20:20 R
Mike 22:50 C, then R

K - knee push ups
C - clapping push ups
R - regular push ups
V - vest

Time: 5 PM
Location: Eddie Smith Field House

WOD:
2 rounds for max reps at each station for 2 minutes:
Dips
Double-unders
Box-jumps
Knees-to-elbows
Wall-balls



Results
Name - Dips, Double-unders, Box Jumps, Knee-to-elbows, Wall balls
Pamela - 37/28 (w/ band), 150,100 (single jumps), 25/20 (18in), 30/30 (knee raises), ? (3lb ball)
Matt - 39/40, 40/41, 35/36, 30/17, 33/36
Henry - 20/20, 150/205 (single jumps), 20/31, 20/25. 30/35
Drew - 25/20, 200/150 (single jumps), 30/28, 20/22, 30/34
Steve - 21/15 (with band), 6/22 (single jumps), 31/25, 10/12 (knee raises), 26/25 (3lb ball)