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Thursday, March 3rd at CrossFit UNCWednesday, March 02, 2011
Time: 8:30 and 9pm
Location: Eddie Smith Field House WOD: AMRAP 20 minutes: 60 squats 50 sit ups 40 pushups 30 dumbbell swings 20 thrusters 10 burpees Run 200m Remember that workout times change to 8 and 8:30pm after spring break!! And GOOO HEELS!! 
Posted by Admin on 03/02 at 10:37 PM
Wednesday, March 2nd at CrossFit UNCTuesday, March 01, 2011
WOD: As many rounds as possible in 20 minutes
Location: Belk Track (Beside the Field House) For this WOD everyone will start at the same time after all the exercises are explained but people will commence their WOD at different places as to space people out. We as the CrossFit leadership team would like to thank all of you for coming out this week, we really appreciate the support and look forward to having another great WOD tomorrow. And as always come ready to go hard and fast. LEVEL 3 Stadiums (the length of the bleachers, skip steps on the way up, hit every step on the way down) 30 Push-ups (strict or from knees) 50 Meter Lunges 30 Tricep Dips 200 Meter Sprint 30 Body-Weight Squats LEVEL 2 Stadiums (the length of the bleachers, skip steps on the way up, hit every step on the way down) 20 Push-ups (strict or from knees) 50 Meter of Lunges 20 Tricep Dips 200 Meter Sprint 20 Body-Weight Squats LEVEL 1 Stadiums (the length of the bleachers, skip steps on the way up, hit every step on the way down) 10 Push-ups (strict or from knees) 50 Meter of Lunges 10 Tricep Dips 200 Meter Sprint 10 Body-Weight Squats  halfmanhalfdog.wordpress.com
Posted by Admin on 03/01 at 11:12 PM
Tuesday, March 1st at CrossFit UNC
Time: 8:30 and 9:00 PM
Location: Field House Level 3: 3 rounds 10 Pistols 20 Half Moons 30 m overhead lunge 30 dumbbell swings Level 2: 3 rounds 40 weighted squats 10 half moons 30 m lunge 20 dumbbell swings
Posted by Admin on 03/01 at 01:42 AM
Monday, February 28th at Crossfit UNCSunday, February 27, 2011
Time: 8:30pm and 9:00pm
Location: Eddie Smith Field House WOD: 50 one-arm dumbbell snatches 1200m run 35 one-arm dumbbell snatches 800m run 20 one arm dumbbell snatches 400m run 
Posted by Admin on 02/27 at 09:53 PM
Sunday February 27h at CrossFit UNC
Time: 5:00 p.m. Eastern (no excuses)
Location: Eddy Smith Field House WOD: AMRAP 20 Minutes 100 Meter Run 20 Decline Push-ups 100 Meter Run 20 Squats 100 Meter Run 20 Lemon Squeezers 100 Meter Run 10 Burpees
Posted by Admin on 02/27 at 02:03 AM
Thursday, February 24th at Crossfit UNCThursday, February 24, 2011
Time: 8:30 and 9:00 PM
Location: Field House WOD: 5 rounds for time Weighted overhead lunge, 40 meters 20 burpees "I believe, indeed, that overemphasis on the purely intellectual attitude, often directed solely to the practical and factual, in our education, has led directly to the impairment of ethical values." - Albert Einstein
Posted by Admin on 02/24 at 12:02 AM
Wednesday, February 23rd at CrossFit UNCWednesday, February 23, 2011
Time: 8:30 and 9:00 PM
Location: Field House WOD Level 2: 2 Rounds Level 1: 1 Rounds 90 seconds per station with 15 second rest between stations: Jumping Rope Walking Lunges Supermans Box/Bench jumps Sit ups Squats Burpees 
Posted by Admin on 02/23 at 12:13 AM
Tuesday, February 22nd at CrossFit UNCTuesday, February 22, 2011
Time: 8:30 and 9:00 PM
Location: Field House WOD Level 3 10 Suicides with 10 thrusters before each suicide 10 pushups every minute Level 2 8 suicides with 8 thrusters before each suicide 8 pushups every minute 
Posted by Admin on 02/22 at 01:24 AM
Monday, February 21st at CrossFit UNCSunday, February 20, 2011
Time: 8:30 and 9 PM
Location: Field House WOD: 3, 4, or 5 Rounds 20 Dumbell swings 20 V-ups 20 Push-ups 20 Squats Run a lap  
Posted by Admin on 02/20 at 11:57 PM
Sunday, February 20: CrossFit UNC
Time: 5:00 p.m. Eastern (no excuses)
Location: Eddy Smith Field House New WOD: Crazy 8's AMRAP in 20/15/12 mins. according to level 3,2,1 respectively of: 8 Plank Walks-ups 8 Double Unders 8 Thrusters This is something new that will be tested out. Lets see if you guys can shred it to pieces! Here is a quick demo of the Plank Walk-ups Rob Asst. Trainer CrossFIT UNC
Posted by Admin on 02/20 at 01:14 PM
Thursday, February 17th at Crossfit UNCWednesday, February 16, 2011
Time: 8:30 and 9:00 PM
Location: Field House WOD: FIGHT GONE BAD 3 rounds for completion: 1 minute thrusters 1 minute sumo deadlift high-pulls 1 minute box jumps/step ups 1 minute push presses 1 minute suicides "Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure . . . than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat." -Theodore Roosevelt I'm so excited for this workout guys! This is one of my favorite Crossfit WODs/WOD formats so I hope you guys will come give it a try
Posted by Admin on 02/16 at 09:53 PM
Open WOD at CrossFit Local THIS Saturday!!
CrossFit Local, a CrossFit gym in Chapel Hill, has offered to hold a WOD for CrossFit UNC members this Saturday the 19th at 12pm. This is a great opportunity for those who would like to experience a workout in a real CrossFit gym and to use equipment that we do not have. The WOD will be led by the owner, Chad Edwards. We can send a maximum of TEN people. Please email me (Aubrey Armento) at .(JavaScript must be enabled to view this email address) if you would like to attend. It is first come, first serve!
Posted by Admin on 02/16 at 11:32 AM
Wednesday, February 16th at CrossFit UNCTuesday, February 15, 2011
Time: 8:30 and 9:00 PM
Location: Field House WOD: "Tabata That!" Tabata Burpees Rest 1 min Tabata V-ups Rest 1 min Tabata Pushups Rest 1 min Tabata Double Unders/Tuck Jumps  For each Tabata exercise, you will work for 20 seconds and then rest for 10 seconds. You will repeat this 8 times for each exercise. Tabata score is the least number of reps performed in any of the eight intervals.
Posted by Admin on 02/15 at 10:06 PM
Tuesday, February 15th at CrossFit UNC
Time: 8:30 and 9:00 PM
Location: Field House 3 rounds: Stadium 200m run 15 plank to pushup 15 pullups 200m run Please dress in warm clothes as we will be going outside tonight! 
Posted by Admin on 02/15 at 08:12 AM
Monday, February 14th at Crossfit UNCSunday, February 13, 2011
WOD: AMRAP
Location: Eddie Smith Field House Time: 8:30 and 9:00 PM Level 3: 100 dumbbell swings 75 clean and jerks 100 sit-ups 75 wide grip pushups Level 2: 75 dumbbell swings 50 clean and jerks 75 sit-ups 50 wide grip pushups Level 1: 50 dumbbell swings 25 clean and jerks 50 sit-ups 25 wide grip pushups 
Posted by Admin on 02/13 at 06:26 PM
About CF-UNC
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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