Time: 9 pm
Location: Eddie Smith Field House

WOD:

5 rounds for time of:
20 sit ups
20 meters bear crawl
20 push ups
20 meter sprint

You can scale to 15 or 10 reps of each or scale individually.

Results
David 7:48
Leslie 7:48
Shannon 7:28
Freddie 7:04
Anna H. 8:11 (knee pushups)
Julian 8:20
Matt H 6:28
Raj 8:35
Mat M 10:30
Kathryn 11:09
Jordie 7:30
Brittany 8:33 (knee pushups)
Natascha 8:44 (knee pushups)

Time: 5PM
Location: Belk Track

WOD:
In groups of 3, AMRAP in 20min:
100m Piggy-back run
30 Sit-ups
10 Three-man weaves

Due to a wrestling meet being held at 4PM, we will meet at the Belk Track rather than in the Field House. It should be a beautiful day!

Results
Matt & Jason B. 7 2/3
Nathan & Devin 7
Shannon 9 2/3 (AMRAP in 20 min of 10 push-ups, 20 dips, 30 sit-ups)

Location: Anywhere
Time: Anytime

WOD: "Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Straight from the CrossFit mainpage. This one is brutal! I would suggest doing it at Rams, if possible.Also, check out this crazy video from the 2009 CrossFit Games. I have spoken to a few other universities (Purdue, Louisville, Arizona, Furman, etc.) about doing a Collegiate CrossFit Games next year, so start training for 2010.

Time: 9 pm
Location: Eddie Smith Field House!

WOD: "Ten and Done"

Preform max reps in 2 minutes of:
Lunges
Jump Rope (double unders)
Push-ups
Wall ball shots
Sit-ups

10 seconds will be allotted to switch between stations and record reps.
We will do a little warm up beforehand then explain the movements involved. Get ready for the wall balls and jump ropes!

Results: Lunges, Double unders, Push-ups, Wall ball shots, Sit-ups

Anna: 78, 120(single jumps), 60k, 40, 65
Natascha: 55, 13, 101k, 36, 72
Matt: 79, 27, 49, 59, 78
Joey: 79, 19, 57, 59, 60
Freddie: 92, 17, 68, 53, 81

Time: 9 pm
Location: Eddie Smith Field House!

WOD:In teams of two, complete for time:

Level 3
100 Clapping Push-ups
100 Partner Squats (or 400 regular squats)
200 Dips

Level 2
70 Clapping Push-ups (or 140 Push-ups, scale to knees)
70 Partner Squats (or 250 regular squats)
140 Dips

Level 1
50 Push-ups (scale to knees)
100 Squats
100 Dips

Get ready for a good old fashioned soaking, by sweat and rain.

Time: 9 pm
Location: Belk Track

WOD:
Complete for time:

Due to inclement weather the workout was modified:

Run 400m
100 pushups
Run 400m backwards
100 squats
Run 400m
100 situps
Run 400m backwards

Thanks for coming out tonight guys. You guys all did a great job, and how much fun was working out in the rain?

Results:

Matt Hodges-18:25
Shannon-18:36
Matt M-18:53
Joey-19:05
Brittany-22:29 (scaled push ups)
Natascha-25:21 (scaled push ups)

Time: 9 pm
Location: Belk Track

WOD:
For Max Distance
Alternating for 8 rounds:
Tabata walking lunges
Tabata run

This is a different kind of workout, it is self scaling and we will address any questions at the track. See yall there!



Welcome to all the new people who made it out tonight. It's great to see some new faces!

Results (approx number of meters)

Matt Moran-1400
Judd Heideman-1500
Devin Pastoor-1200
Caitlin Ritchie-1100
Jordan Hump-1400
Jessica Wilson-800
Valerie Zefiretto-850
Natascha Jenkins-755
Julia-850
Raj-1250
Jordan Carter-700
Binvini Patel-800
GaMing Gao-700
Andy Rives-1200
Olivia Shipp-900
Anna Humphries-1000
Freddie Morgan-1300

Time: 5PM
Location: Belk Track

WOD:
Complete with a partner for time:

Level 3:
100 Pull-ups
100 Partner Bench Press
50 Partner Squats
200 Toe Touches

Level 2:
75 Pull-ups
75 Partner Bench Press
35 Partner Squats
150 Toe Touches

Level 1:
50 Pull-ups
50 Partner Bench Press
25 Partner Squats
100 Toe Touches

There are some interesting new exercises in this WOD. Their will be a 1:4 conversion ratio of partner squats to regular squats though you are encouraged to attempt partner squats. Note: Partner bench press isn’t quite as it sounds so don’t worry (too much...).

Location: Anywhere you can find a jump rope
Time: Anytime

WOD: "Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

This is a great one. Not too complex, but very exhausting. Be weary of calf soreness the next day, as the double-unders are unexpectedly taxing. check out the video below for a good explanation of the WOD.

Time:9 PM
Location: Belk Track (but bring your ONEcards because we may go to the SRC, depending on the size of our group)

WOD: Complete 3 rounds for time:

Level 3:
25 Push-ups
Stadium
50 Dips
100 meters backwards

Level 2:
20 Push-ups
Stadium
40 Dips
100 meters backwards

Level 3:
10 Push-ups
Stadium
30 Dips
100 meters backwards

"The only way of finding the limits of the possible is by going beyond them into the impossible."
- Arthur C. Clarke

Results:
Judd (L3) 14:00
Juan (L3) 14:52
Devin (L3) 15:14
Freddie (L3) 15:35
Tracy (L1) 15:47
Ann Marie (L1.5) 15:47
Chris (L2) 16:14
Ben (L2) 16:29
Caitlin (L2) 16:57
Anna (L1) 18:49
Kathy (L1) 20:10
Natascha (L1) 21:10
Katheryn (L1) 21:40

Time:9 PM
Location Meet on the steps to Wilson

WOD: Complete for max reps
Tabata Something Else:
Tabata Squats
(2 minutes of rest, we'll record lowest scores, then we'll do another Tabata)
Tabata Push-up
(2 minutes of rest)
Tabata Sit-up
(2 minutes of rest)
Tabata Burpee

We are going to use the Tabata cycle once more. This will give you a sense of where you came from because this WOD was performed on Wednesday September 16th. Although I know that I have seen results from all of you I think that we can still take our fitness to a whole new level.


Results: Squats Push-ups Situps Burpees

Time:9 PM
Location: Belk Track

WOD:
Running should be done at maximum effort.

16 rounds of:
10 seconds sprint, 20 seconds recovery

"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
- Aristotle
Laps:

David- 4.5
Anna C-4
Anna H-4
Chris-3.9
Devin Pastor-3.9
Brittany-3.5
Kathy-3.2
Jessica-3
Katherine-3
Natascha-2.5

Time:9 PM
Location Belk Track

WOD:
AMRAP (as many rounds as possible) in 20 minutes of:

60 meters Bear Crawl (across the field)
15 Burpees
50 meters Crab Walk
15 Knees to Elbows


This WOD is self scaling. Go at it 100 percent and leave it all out on the field. We will be going over knees to elbows, so don't be concerned if you don't know what that is.

We are going to repeat this WOD today, we will also be releasing the t-shirt design to y'all and I will hopefully get off my butt at some point this week and get the shirts priced out.



Results
David 3.25
Raj 2.8
Jordan 4
Natascha 2
Brittany 2.5
Julia 2
Anna H 2.5
Freddy 3.2
Anna K 3

Time: 5PM

Location: Belk Track

WOD:

Complete for time:

Partner Bootcamp Workout:

Partner Shoulder Raises-50
Back Hyperextension-50
Partner Squats-50
Wheelbarrow Pushups-50
Partner Leg Throws-50

After a night full of Halloween fun, this is going to be just what you want. Hope to see you guys out there!

Results:

14:05 Caitlin and David
16:32 Nathan and Devin
17:55 Kathy and Natascha

WOD: 4 Rounds for time of:

20 Dumbbell Swings
30 Push-ups
500 Meter Row

This is a WOD off the main site. For the rowing check out this video http://www.youtube.com/watch?v=88kUfmy-Apk it should explain the technique. There is also the Heels for Hope 5K race on Saturday that benefits breast cancer research and I encourage everyone to come out, the link to it's main site is http://www.heels4hope.com/ the race begins at 10 in front of Granville. Juan and David will probably be running it, depends on Friday night I suppose. Good work this week, have a good weekend and remember to wish Tanner a happy birthday, in person or over Facebook.