Time 8:30 and 9 PM
Location Eddie Smith Field House

Long Cycle Burpees

Level 3:

50 rounds of:
1 squat
1 pushup
1 situp
1 superman
1 tuck jump

Level 2

40 rounds of:

1 squat
1 pushup
1 situp
1 superman
1 tuck jump

Level 1

30 rounds of:

1 squat
1 pushup
1 situp
1 superman
1 tuck jump

Source: Crossfit Alpha

Time 8:30 and 9 PM
Location Eddie Smith Field House

We'll be doing our second Tabata of the year today. Tabata is a type of exercise where for twenty seconds you do as many reps of the assigned exercises as you can-then you rest 10 seconds. This is repeated 7 more times for a total of 8 intervals. We'll do Tabata with a minute break between each exercise so we'll finish at exactly 19 minutes. This WOD is self scaling so there will be only one level. The purpose of this WOD is so that you can see the increases in your overall fitness level, because this is a WOD we repeat very often just for this purpose.

Pushups
Squats
Sit ups
Burpees

Time: 8:30 and 9 PM
Location: Belk Track

WOD:
Complete for distance:
Run for 30 seconds, 8 push-ups
Run for 30 seconds, 8 squats
Repeat...

Level 3
Max distance in 20min
Level 2
Max distance in 15min
Level 1
Max distance in 10min

Time 8:30 and 9 PM
Location Eddie Smith Field House

WOD

Tabata intervals, 20 seconds of work, 10 seconds of rest
Goal is as few rounds as possible

Level 1
100 Situps
50 One-arm thrusters
100 Pushups
50 Dumbbell swings
50 yd Bear crawl
50 yd Sprint

Level 2
75 Situps
35 One-arm thrusters
75 Pushups
35 Dumbbell swings
50 yd Bear crawl
50 yd Sprint

Level 3
50 Situps
25 Thrusters
50 Pushups
25 Dumbbell swings
50 yd Bear crawl
50 yd Sprint

Time:5:00PM
Location: Eddie Smith Field House

WOD: 4 rounds for time

Level 3:
8 flights of Piggy-Back Stairs
15 Manmakers
50m Backward Lunges
10 Handstand Pushups

Level 2:
4 flights of Piggy-Back Stairs
10 Manmakers
40m Backward Lunges
10 Decline Pushups

Level 2:
10 flights of Stairs each
10 Manmakers
30m Backward Lunges
10 Pushups

Results:
Level 3 - 3 rounds:
Will & Scott 26:49
Jed & Austin 28:09
Sam & Korde 28:30
Mike & Fran 29:37
Rbo & Wess 31:50
Level 2 - 3 rounds:
Zach & Adam 26:47
Cam & Fred 26:47
Level 1 - 4 rounds:
MK 26:00
Laura 24:48
Savannah & Caitlin 31:27

Time: 8:30 AND 9:00 PM
Location: Eddie Smith Field House

WOD:

4 rounds for time of:

10 Turkish Get up Left hand
10 Jumping Lunges
10 Turkish Get ups Right Hand
10 Burpees

WOD: As many rounds as possible in 20 minutes
Location: Belk Track (Beside the Field House)
Time: 830 and 9 pm

As per always T-Shirts will be on sale for $15 dollars so if you are interested in buying one please approach one of the trainers before or after the WOD


Level 3
40 Weighted Squats
Sprint
15 Diamond Push ups (can be scaled to the knees)
Sprint
15 Tuck Jumps
Sprint
40 Decline Push ups (can be scaled to the knees)
Sprint

Level 2
25 Weighted Squats
Sprint
10 Diamond Push ups (can be scaled to the knees)
Sprint
15 Tuck Jumps
Sprint
25 Decline Push ups (can be scaled to the knees)
Sprint

Level 1
25 Body Weight Squats
Sprint
10 Diamond Push ups (can be scaled to the knees)
Sprint
10 Tuck Jumps
Sprint
25 Push ups (can be scaled to the knees)
Sprint

The workout will commence by the entrance to the field house and then you will run around the track to the "four corners" and do the respective exercises at each place. I, Juan, apologize for not being there tomorrow but I have two exams on Thursday so instead Shannon Kerr will lead her first WOD. I hope that you come out and give her a good first experience as fully training on a respective day.

On September 25th from 9-11AM (this Saturday), CrossFit Local, Chapel Hill’s neighborhood CrossFit affiliate, will be hosting a workout fundraiser called “Fight Gone Bad 5.” This fundraiser is going on across the nation at CrossFit affiliates and will be raising money for three charities: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

“Fight Gone Bad” is the name of a popular, traditional CrossFit WOD. In this WOD, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format, and the goal is to accumulate the highest total reps (or calories for rowing) for the five exercises within the 3 rounds.
. The stations are:
• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20″ box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

This is a great way to experience the exercises, equipment and atmosphere available at traditional CrossFit gyms as well as support our neighborhood CrossFit affiliate and help raise money for a good cause!

Send me and email if you’re interested in coming out (.(JavaScript must be enabled to view this email address)).

Time: 8:30 AND 9:00 PM
Location: Eddie Smith Field House

WOD:
5 rounds for time of:

10 One-armed pushups (5 each arm)
20 Pistols (10 each leg)
40 Sit-ups

There are no specific "levels" as there will be a lot of different ways to scale this WOD (which will be discussed beforehand) so don't be intimidated. I expect only a few people to be able to do this workout as prescribed.

Results:

1A = 1 armed push ups, BL = behind leg pistols, r = regular push ups, 1k = 1 arm knee push ups, f = fence pistols, p = regular pistols, w = wide push ups

Group 1
Cameron: 1A, BL, 10:24
Ben: mix, BL 10:28
Matt K: 1A, BL 11:23
Travis S: w, BL 11:28
Jonas: r, f 12:30
Steven: 1A, BL 12:56
William: 1A, BL 13:07
Kimber: w, mix 12:30
Zach: mix, BL 13:48
Bryan: 4 Rounds w, BL 14:00
Austin: mix, BL 14:16
Jordan: w, BL: 15:16
Michael: w, BL 14:22
Leslie: 1A, BL 14:20
Melissa: w, f 15:58
Chris A: 1k, mix 16:52
Dan: mix, mix 17:30
Abigail: mix, p 18:15
Sarah: r, p 19:12
Annie: r, p 19:39
Spencer: w, mix 19:10
Isabel w, f 19:12

Group 2
Robert: 1k, BL 13:11
Isabel: r, airsquats 14:00
Brenan: w, BL 14:29
Aubrey: w, BL 14:42
Steven: w, BL 15:23
Zack: 4 Rounds 1k, BL 15:40
Brittney: 1k, BL 15:39
Danny: 1A, BL 16:53
Braden: 1A, BL 16:56
Frank: 1A, BL 17:00
Pavel 4 Rounds 1A, BL 17:10
Nick O: w, BL 17:47
Ray: 1k, f 20:00
Adam: w, f 20:45
David: 1A, BL 20:45
Mike: 1A, BL 21:14

Hello All,

Because of CrossFit's growth this past year we have encountered a problem, we are currently understaffed, because of this we have decided to open up the application process to potential trainers. We are currently looking to add 3 more assistant trainers. If you are interested in this opportunity please talk to either Juan Hernandez or Raj Sundar. The application process consists of submitting a resume and an interview in front of a panel consisting of the current CrossFit leadership members. In order to submit the resume please email Juan at .(JavaScript must be enabled to view this email address). We will like to thank everyone for their application and look forward to meeting with you.

Best
CrossFit UNC Team

Time 8:30 and 9 PM
Location Belk Track

WOD
Complete for time

Level 2
Run 1 mile
50 1 arm thrusters (25 each arm)
50 sit ups
50 push ups
Run 800m
25 dumbbell swings
25 squats
25 backwards walking lunges
Run 400m
10 1 arm thrusters (5 each arm)
10 sit ups
10 push ups
10 dumbbell swings
10 squats
10 backwards walking lunges

Level 1
Run 1200m
40 thrusters (1 or 2 arms)
40 sit ups
40 push ups
Run 800m
20 dumbbell swings
20 squats
20 backwards walking lunges
Run 400m
10 thrusters
10 sit ups
10 push ups
10 dumbbell swings
10 squats
10 backwards walking lunges

Time: 5 PM
Location: Field House

WOD:
Suicides… AMRAP (As Many Rounds as Possible in 20 minutes)

Today’s workout is going to bring back an old drill known as “the suicide.” The point of a suicide is to run to a point, run back to the starting line, and then run to a further point, etc.

Well here is a CrossFit variation…

You will begin with thrusters at the starting line. After completing the exercise, you run to the 20m line and complete the sit-ups. You then run back to the starting line, touch the line, and run to the 40m line. This pattern continues as you progress from 40m to 60m and then you follow the pattern back down from 40m, to 20m, and then begin a new round.

Level 3
0 m - 15 thrusters with boulder
20 m – 15 situps
40 m – 15 pushups
60 m – 10 burpees

Level 2
0 m - 10 thrusters with 40 lbs.
20 m – 15 situps
40 m – 10 pushups
60 m – 10 burpees

Level 1
0 m - 10 thrusters with 20 lbs.
20 m – 15 situps
40 m – 10 pushups
60 m – 5 burpees

Results:
Alex 3 1/2 lvl 3
Mike 3 1/2 lvl 3
Juan 4 lvl 3
Juan H 4 lvl 3
Jed 3 1/2 lvl 3
Freddie 4 lvl 2
Steven 4 1/2 lvl 2
Mary Ellen 4 1/2 lvl 1
Melissa 4 1/2 lvl 1
Mk 4 lvl 1

Time: 8:30 AND 9:00 PM
Location: Eddie Smith Field House

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

Level 3
30 Meter lunge
15 Clapping Push ups
30 Meter Broad Jumps
15 Ab Thrusters
30 Meter bear crawl
15 Squats
30 Meter Sprint
15 Burpees

Level 2
30 Meter lunge
10 Clapping Push ups
30 Meter Broad Jumps
10 Ab Thrusters
30 Meter bear crawl
10 Squats
30 Meter Sprint
10 Burpees

Level 1
20 Meter lunge
10 Push ups (scale to knees)
20 Meter Broad Jumps
10 Ab Thrusters
20 Meter bear crawl
10 Squats
20 Meter Sprint
5 Burpees

We look forward to seeing you out there tonight for another WOD which will cause your body to thank you... later.
As always the t-shirts are on sale for $15, all the proceeds from the shirt sales go towards getting more equipment, please keep in mind CrossFit UNC is a free service with no member dues so in essence the shirt is like a due you would pay to any club so please help support the club with the purchase of a shirt.

Best
CrossFit UNC Team

Time: 8:30 AND 9:00 PM
Location: Eddie Smith Field House

WOD:

Level 3

3 Rounds:

30 Alternating Suitcase Deadlifts (15 each arm)
20 m Farmer's Walk
20 Alternating One Armed Vertical Press (10 each arm)
20 m Bear Crawl
20 Tuck Jumps
20 m Backwards Run
20 Side Jumps
20 m Farmer's Walk

This WOD is scaled simply by the weight that you choose to use for the movements. If you are just starting your workout regimen, we suggest you choose a 20-30 pound dumbbell.

Time: 8:30 AND 9:00 PM
Location: Eddie Smith Field House

Partner WOD:
Between you and your partner complete a total of…

Level 3:
5 rounds for time of:
20 Partner bench-presses or 20 partner push-ups
20 Partner Squats or 80 air squats
200m Piggie-back run or 800m run

Level 2:
4 rounds for time of:
20 Partner bench-presses or 20 partner push-ups
20 Partner Squats or 80 air squats
200m Piggie-back run or 800m run

Level 1:
3 rounds for time of:
20 Partner push-ups
80 Air squats
800m Run

This will be a partner WOD. Feel free to bring a friend to workout with if you want. Otherwise, you will be matched up with a partner of similar fitness level. It’s an MMA/wrestling themed workout. You will not be using any "weights," but rather your partner will be your weight.

Note that the number of reps are to be split between you and your partner (i.e. for a 200m piggie-back run, one person will do a 100m and the other person will do a 100m, same with the 800m run, squats, and bench-presses).

Results:
Group 1
Brandon and Christian, Level 1, 11:34
Jonas and Maddie, Level 1, 12:00
Sam T and Sam K, Level 1, 12:00
Trey and James, Level 1, 12:30
Korde and Sam, Level 1, 13:00
Rachel and Liz, Level 1, 18:00
Ben and Spencer, Level 2, 18:45
Zach and Haoran, Level 3, 19:57
Joe and Thomas, Level 1, 20:00
Geovanna, Level 1, 20:33
Michael and Dan, Level 3, 21:00
Cameron and Taylor, Level 3, 23:25
Andy, Level 1, 19:00
Alex, Level 2, 23:00
William and Stephen, Level 3, 28:00

Group 2:
Jessica and Cora, Level 1, 12:15
Ezra, Level 1, 12:15
Adam and Zach, Level 1, 14:20
Casey and Taylor, Level 1, 15:12
Lilly B, Level 1, 14:13
Steven and Joel, Level 1, 16:40
Margaret and Anna, Level 1, 18:10
Zack and Robert, Level 2, 19:30
Braden and Nick, Level 2, 20:00
Bryan and Jordan, Level 2, 20:37
Sam and Isabel, Level 2, 20:37
Gavin and Taylor, 1, 20:37
Chris A, Level 2, 21:46
Juan and Sam, Level 3, 21:00
Brittney, Level 2, 22:34
Braden Z, Level 3, 23:15
Mike and Ray, Level 3, 23:44
Michael T, Level 3, 25:18
Robert M and Joel H, Level 3 28:19
Cam and Mary-Kate, Level 3, 30:48