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Tuesday, January 31st at Crossfit UNCMonday, January 30, 2012
Location: Eddie Smith Field House
Time: 8.00 and 8.30 pm WOD: AMRAP 20 min: 10 pushups 20m backwards running 15 squats 30m backwards running 10 sun salutations or tricep pushups 40m backwards running 20 situps 50m backwards running "moxie: the ability to face difficult situations with courage and spirit." let's celebrate the return of the boom box with a moxie-filled workout! 
Posted by Savannah Sipperly on 01/30 at 11:02 PM
Monday, January 30
Time and Location: 8:00pm and 8:30pm Eddie Smith Field House
WOD: For time: Overhead Lunges to 5m line 5 Burpees Sprint back to 0m Overhead Lunges to 10m line 10 Burpees Sprint back to 0m Overhead Lunces to 15m line 15 Burpees Sprint back to 0m Overhead Lunges to 20m line 20 Burpees Sprint back to 0m Overhead Lunges to 15m line 15 Burpees Sprint back to 0m Overhead Lunges to 10m line 10 Burpees Sprint back to 0m Overhead Lunges to 5m line 5 Burpees Sprint back to 0m
Posted by Courtney Kelly on 01/30 at 07:34 AM
Sunday, January 29th at CrossFit UNCSaturday, January 28, 2012
Time: 5PM
Location: Eddie Smith Field House WOD: Deck of Cards: Flip through the entire deck where each card specifies a different workout – the suit signifies the exercise and the number indicates the number of repetitions (Aces are 11 and face cards are 10). Hearts: Pushups Diamonds: Burpees Spades: Squats Clubs: Mountain Climbers Be prepared that this workout might be outside “To give anything less than your best is to sacrifice the gift.” -Steve Prefontaine 
Posted by Braden Zahora on 01/28 at 03:54 PM
Thursday, January 26th at CrossFit UNCWednesday, January 25, 2012
Time: 8:00 and 8:30 PM
Location: Field House WOD - 15 minute AMRAP 10 overhead walking lunges 15 dumbbell thrusters 20 double unders/double under attempts (or 40 single unders) ***Any freshman or sophomore students interested in coaching please email Zach Greenwald: .(JavaScript must be enabled to view this email address) “An athlete needs a coach to provide instruction, give guidance and feedback, but then it’s up to the athlete to execute." - David Yukelson A very important aspect about CrossFit, one that is often overlooked or pushed aside as not important, is the mental aspect - the ability to push through a WOD and finish even though your quads are burning, the will to approach a WOD with the attitude of going as hard and as fast as you can while taking less breaks. Here is a great article from the CrossFit Journal about just that. It's not too long, so if you have spare time give it a read! http://library.crossfit.com/free/pdf/CFJ_Mental_Cecil.pdf (if that link doesn't work just type in "the mental aspect of crossfit" into the google search engine and it should be the first hit)  Overhead walking lunges - George Manis at the Tar Heel Challenge, November 2011
Posted by Becky Emmons on 01/25 at 08:52 PM
Wednesday, January 25 at CrossFit UNCTuesday, January 24, 2012
Tabata WOD:
For each exercise, you will do twenty seconds of maximal effort followed by ten seconds rest for four minutes. Tabata Pushups Tabata Squats/Jump Squats Tabata Situps Tabata Sprints The Tabata workout is a high intensity interval workout specifically designed to boost your metabolism for a full day after your workout, burning fat and increasing lean muscle production.
Posted by Josh Barrett on 01/24 at 11:21 PM
Tuesday, January 24th at CrossFit UNCMonday, January 23, 2012
Time: 8:00 and 8:30 PM
Location: Field House Partner WOD 2 rounds 20 / 10 Handstand pushups 100 m wheelbarrow 100 / 80 jumping squats 100 m broad jump
Posted by Freddie Morgan on 01/23 at 11:48 PM
Monday January 22, 2010Sunday, January 22, 2012
Location: Eddie Smith Field House
WOD:2 rounds: Max push ups 2 minutes Max squats: 2 minutes Max burpees: 1 minute 800m sprint  *** Any freshman or sophomore students interested in coaching please email Zach Greenwald: .(JavaScript must be enabled to view this email address)
Posted by Courtney Kelly on 01/22 at 08:54 PM
Sunday, January 22nd at CrossFit UNC
Time: 5PM
Location: Eddie Smith Field House WOD: Complete for time... 100 meter lunge 100 meter crab walk 100 meter broad jump 100 meter bear crawl Every thirty seconds, 8 reps of pushups or situps Hope to everyone out there!
Posted by Henry Evans on 01/22 at 11:29 AM
Thursday, January 19th at CrossFit UNCThursday, January 19, 2012
Time: 8:30 and 9:00 PM
Location: Field House WOD: Perform max reps of each exercise in one minute. Repeat 5x. Weighted overhead lunge Pushups Squat jumps Plank hold
Posted by Matt Moran on 01/19 at 08:25 AM
Wednesday, January 18th at CrossFit UNCTuesday, January 17, 2012
Time: 8:00pm and 8:30pm
Location: Eddie Smith Field House WOD: Complete for time: 50 Knee Tuck Jumps 50 Shoulder press 50 Box jumps Sprints 50 Thrusters 50 Lunge jumps 50 Pushups Sprints "OCD=Obsessive CrossFit Disorder”
Posted by Anna Karam on 01/17 at 11:15 PM
Tuesday, January 17th at Crossfit UNC
TIME: 8 and 8.30 pm
LOCATION: Field House WOD: 2 rounds of: 1 minute situps 1 minute sumo deadlift high-pulls 1 minute bootstraps 1 minute v-ups 1 minute push presses 1 minute jump squats 4 minute tempo run Chance favors those in motion. – Dr. James H. Austin
Posted by Savannah Sipperly on 01/17 at 09:25 AM
Monday, January 16th at Crossfit UNCSunday, January 15, 2012
Hey guys, no WOD today...Crossfit rests when the rest of the world rests:) Have a wonderful MLK day and we'll see you Tuesday!
Posted by Savannah Sipperly on 01/15 at 09:59 PM
Sunday, January 15th at CrossFit UNCSaturday, January 14, 2012
Time: 5PM
Location: Eddie Smith Field House WOD: Fun With Burpees: Complete for time 20 burpees (standard) 20 double crunches 20 burpee twists 20 bicycles 20 burpee tuck jumps 20 lemon squeezers 20 burpee squats 20 v ups 20 burpees (hand release) “Fall down 7 times, get up 8.” I can't wait for a great first Sunday workout of the new year. See you there.
Posted by Braden Zahora on 01/14 at 12:56 PM
Thursday, January 12th at CrossFit UNCWednesday, January 11, 2012
Time: 8:00 and 8:30 PM
Location: Field House Handstand practice, then WOD: 50 kettlebell swings 50 sit-ups 40 kettlebell swings 40 sit-ups ... 10 kettlebell swings 10 sit-ups "Performance is directly correlated with intensity. Intensity is directly correlated with discomfort." - Greg Glassman I'm looking forward to a great first workout of 2012, and my first back since last Spring! Can't wait to see you all out there!
Posted by Matt Moran on 01/11 at 09:14 PM
Wednesday, January 11, 2012 at CrossFitUNC
Time: 8:00 and 8:30
Location: Eddie Smith Field House WOD: AMRAP 15 minutes of: 15 pushups 15 squats sprint half the track (indoors) 15 burpees 15 lemon squeezers lunges half the track Anna and I are looking forwards to the first Wednesday WOD! Let's make this a great spring semester.
Posted by Josh Barrett on 01/11 at 07:34 AM
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CrossFit is a workout regimen for all fitness levels that incorporates constantly varied, functional movements, executed at high intensities. Our affiliate sponsors free group workouts and other CrossFit related events. Explore our site by navigating through the tabs on the left. We hope you will join us for a workout and become part of the CrossFit UNC community.
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