Time: 5PM
Location: Eddie Smith Field House

WOD: Boulder Belt - 20 minutes
This will be a very unique workout. Participants will be divided into two teams equally according to skill level, and the two teams will compete. I'll explain the details at the workout. Movements will include pushups, squats, sprints, and lots of boulder tosses. This WOD should be a lot of fun, and very competitive.

Time: 9PM
Location: Eddie Smith Field House

WOD:
AMRAP in 20 minutes:
50 meters spiderman crawl
15 burpees
15 tuck jumps

Level 2 do 10 burpees/tuck jumps; Level 3 do 8 burpees/tuck jumps.

This is one of the first workouts I did at Crossfit UNC and it's one of my favorites!
"There are some things you learn best in calm, and some in storm."
- Willa Cather

Give yourself 20 minutes tomorrow just for your body and your health. I guarantee you won't be sorry.

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

WOD (Workout Of the Day):

Level 1
AMRAP (As Many Rounds As Possible) in 6min of:
10 Thrusters
30 Sit-ups

Level 2
AMRAP in 12min of:
10 Thrusters
30 Sit-ups

Level 3
AMRAP in 20min of:
10 Thrusters
30 Sit-ups

This workout is scaled based on time as well as what weight you use for the thrusters (an exercise which will be explained at the workout).

We have done this workout in the past. In fact, it was our second workout of the year. Check out your results that time around by clicking here. Try to go for heavier weight or more rounds this time. If you were using the boulder, those are about 45 pound each. However, we can get to higher weights by employing two dumbbells, which we'll talk about at the WOD. Hope to see you all out there!

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

Partner WOD:
Between you and your partner complete a total of…
300m Partner Drags
300m Wheelbarrows
200m Boulder Tosses or 400m Piggie-Back Run

This will be another partner WOD so bring along a buddy if you want (though not necessary). Scaling will be discussed at the workout.

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

Surprise WOD!!!

What this means is that you need to come prepared for anything. This is what CrossFit is all about, being prepared for any unexpected events and being able to physically master it.

Surprise WOD: Incentive mile. For every minute it takes you to run the mile, you do 10 burpees. For every 30 seconds, you do 5 burpees.

Format: Name - Time/Number of Burpees

Brenna C. 12:08/65
Trace C. 11:13
Byron R. 12:20/70
Aubrey A. 10:30/60
Savannah S. 13:40/70
Matt M. 9:08
Henry E. 7:44/50
Braden Z. 8:25/51
Robert L. 11:30/60
Juan 11:54/70
Cam 11:30/60
Erza S. 13:15/60
Mike B. 12:42/60
Joel H. 10:05/50

Time: 5PM
Location: Eddie Smith Field House

WOD:
FIGHT GONE BAD!

This is a workout named by the UFC fighter BJ Penn that was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest.
We will be doing a slightly modified version since we don't have rowing machines or wall balls. However, it will still be highly challenging! Raj, David, Nathan, and I did this workout two weeks ago at Crossfit Local at the FGB5 fundraiser, which raises money for the Crossfit Foundation and the Wounded Warrior Project.
This is a self-scaling WOD so there will be no levels. Since you are working at each station for one minute you can scale your reps individually. You can also scale the weights you choose to use.

1 minute two-handed thrusters, 20lbs
1 minute sumo deadlift high-pulls, 20-50lbs
1 minute box jumps or step-ups
1 minute push presses, 20-50lbs
1 minute suicides
Rest one minute.

Three rounds for time.

Results:
Jed 1:115 2:111 3:? @ 40lbs
Bryan 1:80 2:70 3:69 @ 25&30lbs
David 1:120 2117 3:114 @40lbs
Cam 1:89
Sam 1:119 2:80 3:74 @?lbs
Haoran 1:118 2:80 3:65 @40lbs
Lacy 1:108 2:114 3:120 @20&25lbs
Rachel 1:57 2:50 3:57 @20&25lbs
Mary Ellen 1:90 2:103 3:94 @20lbs
Mary Kate 1:90
MK 1:91 2:90 3:83 @20&25lbs
Great job guys!