Location and Time: Eddie Smith Field House 8:00pm and 8:30pm

WOD:
2 Rounds:

1 min Tricep Dips
1 min Exploding Lunges
1 min Decline Pushups
1 min Box Jumps

Time: 5PM
Location: Eddie Smith Field House

WOD:

Incentive Mile:

Run one mile. Based on your mile time...

-Ten burpees for every minute
-Five burpees for every thirty seconds

Hope to see you all out there! Be prepared to be to outdoors.

Location: Eddie Smith Field House
Time: 8.00 and 8.30 pm

WOD - 15 rounds death by overhead squats

Between each round do a 50m farmer's carry

R1 - 1 OHS
50m FC
R2 - 2 OHS
50m FC
......
R14 - 14 OHS
50m FC
R15 - 15 OHS
50m FC

***Any freshman or sophomore students interested in coaching please email Zach Greenwald: .(JavaScript must be enabled to view this email address)

"Always dream and shoot higher than you know you can do. Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself."
- William Faulkner


Overhead Squats at the 2011 CrossFit Games

WOD:
AMRAP for 20 minutes:

50 Meter overhead lunges
25 Burpees
50 Meter Bear crawls
25 V-ups
50 Meter Crab walks
25 pushups
50 Meter overhead lunges
25 Weighted squats

"One should not pursue goals that are easily achieved. One must develop an instinct for what one can just barely achieve through one’s greatest efforts." —Albert Einstein

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!

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

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

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

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.

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

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)

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!

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

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”

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