Because of the holiday, there will be no workout today. If you'd like to fit some fitness into your Halloween plans, remember that a pumpkin can work just as well as any medicine ball (just don't bounce it!) and that if you have the hip abductors for it enough those greasy light-posts on Franklin St. are just begging to be climbed.





Have a safe Halloween!

Time: 2:00 PM
Location: Kenan Stadium

Hey guys, so I (Juan) told a few of you that I run Kenan on Fridays as a workout and some of you seemed interested in joining in. Well here is your chance I will be running Kenan at 2 pm tomorrow. If I didn't speak to you about it, but you are interested please feel free to come out. This will not be your typical CrossFit WOD because it is all running based so if you would like a tough endurance WOD please come out. If you are unable to come out and join please have a safe and fun Halloween.

Time 8:30 AND 9 pm
Location Belk Track

WOD: AMRAP 20 Miunutes
The athlete will snake up and down the stadium stairs and at the top of the stairs the athlete will perform either 15 or 10 repetitions of the following exercises depending on the level of the WOD that is desired. He once done with these exercises will bear crawl on the track back to the starting mark and repeat.

Push-Ups
Squat
Dips
Lunges

Note: Rain Plan: the WOD will go on as usual but it will be indoors in the field house with some changes, but there will be a WOD.

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

WOD:
AMRAP in 20 minutes of:

Sprint
Backpedal
Alternate between 15 pushups, 15 squats, 15 push press, 15 situps.

I'll explain more at the workout, but basically the sprint/backpedal will go up 10 meters each time up to 50 meters and then back down. This WOD can be scaled by reducing the amount of reps to 10 or 8.
We've done this workout before but it must have been a surprise one because I can't find the original posting.
Come ready to work!

"We are all manufacturers-making good, making trouble or making excuses."
- H. V. Adolt

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:
16 Partner bench-presses
16 Partner squats
200m Piggie-back run or 800m run

Level 2:
3 rounds for time of:
16 Partner bench-presses or 16 partner push-ups
16 Partner squats or 64 air squats
200m Piggie-back run or 800m run

Level 1:
2 rounds for time of:
16 Partner push-ups
64 Air squats
800m Run

This is a slightly modified version of our first partner WOD on September 14th.

Time 8:30 AND 9 pm
Location Belk Track

WOD

For Time:

Level 3
100 pushups
100 sit ups
100 squats
25 burpees

Level 2
75 pushups
75 sit ups
75 squats
20 burpees

Level 1
50 pushups
50 situps
50 squats
15 burpees

Push yourself on this one, just because there are 3 levels does not mean you should scale down. It is supposed to be difficult. Come out and let's have some fun!

Name/Time/Level/Modifications

Mary ?bach/9:00/Level 1
Branden Zahora/10:45/level 3
MK/11:05/Level 2/pushups
Rutland Tyler/10:01/Level 3
Caroline Ostrauder/11:22/Level 2/pushups
E. Szep/11:15/Level 2/pushups
Ben B./11:48/Level 2
Julia Gray Saunders/12:00/Level 2-3/pushups
Emilie Barker/12:30/Level 2/Pushups
Trace Clevinger/115:30/Level 3
Chris Allen/15:41/Level 2-3/pushups
Chris Armstrong/15:43/Level 3/pushups
Nick Olaya/10:32/Level 2
Brittany Long/12:18/Level 3/Pushup
Pam L/10:40/Level 1 (50)
Matt M. 12:58/Level 3
Alex Ford 13:21/Level 2

Starting today (Wednesday, October 20th) CrossFit UNC will be on Fall Break. We will resume workouts on Monday, October 25th. Please stay fit over Fall Break. We hope to see you all next week.

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

WOD:
3 rounds of 2 minutes at each station for max reps w/ 1 minute rest between rounds:
200m run and Overhead lunges
200m run and Cleans or Front Squats
200m run and Box Jumps or Burpees

Scale by number of rounds. This will be a leg burner. Enjoy.
Also, we will experiment with a very different “exercise” for “warm-up.”

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

WOD:

Level 1:

100 squats
200 m farmers walk
200 m run
50 push press
200 m farmers walk
200 m run
15 snatch (per arm)
200 m farmers walk
200 m sprint

Level 2:

50 squats
200 m farmers walk
200 m run
30 push press
200 m farmers walk
200 m run
10 snatch (per arm)
200 m farmers walk
200 m run

This is a toughy, come out and take it head on!

Time: 5 PM
Location: Field House

The weather is supposed to be great so come out and join us for a WOD outside.

Partner WOD
Two Rounds for Time:

Level 3
100 elevated pushups
50 partner squats
200 yard wheelbarrow
40 pull ups

Level 2
80 elevated pushups
100 weighted squats
200 yard wheelbarrow
30 pullups

Hey guys, this is is a message from Jocelyn Wang a candidate for Miss UNC this year whom CrossFit UNC has endorsed due to her proposed service project. If you feel compelled to vote for her please do so.

My name is Jocelyn Wang, and I am running for Miss UNC [formerly known as Homecoming Queen]! If elected I will have the privilege to put my service project in action. UNC Cross Fit has kindly agreed to endorse me as my service project is related to staying fit.

It is called UNC-M.E.D.A.L. [Maintaining Excellent Diets & Active Lifestyles] and is to target childhood obesity around Chapel Hill by promoting exercise and nutritious choices.

Please vote TODAY [October 15] from 7AM - 10PM by logging onto http://my.unc.edu/ and selecting the “Student Voting” link. This link may be found by scrolling down to the “Student Life” portion of the webpage and clicking on “Student Voting” underneath the subcategory of “Organizations.” With YOUR VOTE, I can make it through the primary elections and hopefully onto the Court!

Let's "MAKE IT WANG" for MISS UNC 2010!

Thanks for your time,
Jocelyn Wang

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

Modified 300 Workout

Level 3:

Squats - 25 reps
Sit ups 50 reps
Pushups - 50 reps
Tuck Jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press - 50 reps
Squats - 25 reps

Level 2:

Squats - 20 reps
Sit ups 40 reps
Pushups - 40 reps
Tuck Jumps - 40 reps
Floor wipers - 40 reps
Single-arm Clean-and-Press - 40 reps
Squats - 20 reps

Level 1:

Squats - 15 reps
Sit ups 35 reps
Pushups - 35 reps
Tuck Jumps - 35 reps
Floor wipers - 35 reps
Single-arm Clean-and-Press - 35 reps
Squats - 15 reps

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:
2 rounds for time of:

Level 3
Stadiums w/ weight
75 Sit-ups
40 Thrusters

Level 2
Stadiums
75 Sit-ups
40 Thrusters

Level 1
Stadiums
50 Sit-ups
20 Thrusters

Time:8:30 and 9 pm
LocationBelk Track

WOD

50 ManMakers for time

We will scale the weights as appropriate, everyone will be able to complete 50.

Level 1 - 30 reps
Level 2 - 40 reps
Level 3 - 50 reps

Rutland Tyler 10:50
Matt Moran 30 lbs/14:38
Sam C. One 35 lbs, 11:06
Aubrey 20 lbs/ 15:30/50 reps
Brenna One 20 lbs/13:32/43 reps
Heimbach 30 lbs/15:41/50 reps
Savannah One 25 lbs/ 14:40/40 reps