Time: 5PM
Location: Eddie Smith Field House

WOD:
2 rounds for max reps at each station for 2 minutes:
Dips
Double-unders
Box-jumps
Pull-ups
Wall-balls

Come out and celebrate Valentines Day with a non-group WOD! I thought we'd take advantage of our small Sunday group and do some exercises we normally don't have the equipment to do.



Results
Name - Double-unders, Dips, Box-jumps, Pull-ups, Wall balls
Deepak G. - 108/66, 50/40, 35/25, 30/20, 46/45
Nathan M - 28/25, 52/42, 25/25, 30/28, 45/39
Matt M. - 29/33, 25/30, 23/30, 31/25, 44/35
Nathan D. - 13/11, 32/22, 27/20, 22/16, 20/23

Time: 9pm
Location: Eddie Smith Field House

WOD:
Four Rounds for Time:
200 meters backwards
30 dips
200 meters forward
20 clap push-ups (scale to regular push-ups if necessary)

T-Shirts will be in on Monday! 15 dollars a shirt, all funds go towards the operations of CrossFit UNC.



Results:
Juan 12:54
Clint 15:45
Alex 12:30
Russell 12:45
Greg 13:40
Courtney 13:30
Gregory 14:02
Savannah 14:22
Patrick 14:40
Matt 15:14
Paul (15 PU) 15:15
Traci (Knee Push-ups) 15:15
Nick 15:23
Casey 15:35
Christin (Knee Push-ups) 16:00
Rowan 17:00
Neil 17:15
Willy 17:45
Taylor 18:10
Mike 19:15

I know we missed some people in the recordings and probably spelled some names wrong too, so I apologize in advance. Post any other results or corrections to comments.

Workout CANCELLED

Because of the UNC and Duke basketball game we have decided to cancel tonight's group workout.
If you are looking for a good workout to do by yourself try this one:
Do this for time:
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

If you need a clarification on what a movement looks like I would suggest Googleing it.
Go Heels!

Time: 9pm
Location: Eddie Smith Field House

3 rounds, 90 seconds per station of:

Burpees
Pushups
Box/Bench jumps
Lemon Squeezers
Run
Rest

Time: 9pm
Location: Eddie Smith Field House

WOD:
Complete for time:
50 Push-ups
100 Sit-ups
150 Squats

Run 1 mile

25 Push-ups
50 Sit-ups
75 Squats





Results
Deepak 13:40
Nathan 13:59
Jason 15:12
James L 16:50
James P 17:25
Ty Connors 17:40
Traus L 18:29
Joey 18:39
Chris C 19:19
Brandon L 19:21
Matthew Z. 19:21
Neal G 19:48
Sunny H. 20:20
Matt V 20:26
David B 20:29
Julian C 20:39
Xavier 20:42
Savannah S 20:42
Thomas B 21:42
Anna K 22:21
Caitlin 22:33
Jacob N 22:39
Daniel 23:24
Cameron Johnston 23:56
Tyler B 24:36
Mike 27:00

Time: 5pm
Location: Field House

WOD:
AMRAP in 20 minutes:
10 Partner Rows
10 Overhead Medicine Ball Passes
10 Medicine Ball Rotations
Box Jump Circuit

"Don't be a pansy."
- Anonymous

Results
Flora, Nathan 11 rounds (subbed 10 push-ups for partner rows)
Matt, Jeremy 11 rounds
Mitchell, Henry 10 rounds
Shannon, Savannah 10 rounds

Time: 9pm
Location: Field House

WOD:
5 rounds for time:
7 tuck jumps
100m sprint
15 squats
15 v-ups

Scale number of rounds if needed.

Results:

Name Time, #of rounds

Juan 6:44, 5
Patrick 7:20, 5
Tracy 7:12, 5
Matt 6:43, 6
Trace 6:45, 6
Jonas 8:37, 6
Henry 7:00, 6
Travis 6:44, 5
Mellisa 8:28, 5
Zack 8:28, 5
Matt 7:40, 6
Shawn 8:05, 6
David 7:40, 6
Henry 8:07, 6
Natascha 9:45, 5
Chris 7:12, 5

"Do a little more each day than you think you possibly can." -- Lowell Thomas (American writer)

Time 9 PM
Location Field House

WOD 25 minutes for maximum distance:
Run sprints and after every 30 Seconds interchange between
10 Push-ups
10 Wide Push Ups
5 Diamond Push ups
10 Squats

This workout is going to be longer than usual because of the fact that in order to continue to advance into better shape we have to change up the routine, we will also be doing a special kind of running that I will talk about tomorrow, in the case that you have played basketball or football you will be having some deja vu.

Results:
Matt 18.6
Travis 17
David 13
Daniel 13
Sam 13
Nathan 12
Matt 12
Flora 12
Savannah 12
Tracy 11.5
Courtney 11
Taylor 11
Tyler 11
Kristen 10


This is a picture of CrossFit Black and Gold, they are the CrossFit affiliate at West Point. This is the goal for CrossFit UNC, I implore all of you to continue to take part in this group that works at forging better men and women not just physically but mentally. If you feel like there is something that we can do better feel free to approach a trainer, we are here to help you. Moreover I am thankful that all of you have been coming out and giving it your all. The work ethic and effort I see in all of you is what this whole project is all about. T-shirts have been ordered and they should be here within the week, they will be $15 dollars but all the proceeds go to fund the club. Again thank you for coming out and I hope to see you next week. Get ready for another Wednesday workout from hell.
Juan

Time: 9pm
Location: Ediie Smith Field House

WOD:
Five rounds for time of:
Run 2 laps
20 pushups
Run backwards 2 laps
20 dips

Matt Moran-24:09
Henry-25:31
Clint Miller 24:27
Freddie M-27:30
Flora Vo-29.38
Tyler Bronzino-29:27
Tyler Begwell-31:08
Nathan Driver-32:00
Paul Greback-Clarker-31:40
Josh Correll-30:14
Jonas Park-33:00
Courtney Ross-32:25
Daniel Van Nickon-31:00
Travis Spencer-31:16

Time: 9 pm
Location: Eddie Smith Field House

WOD:

100 burpees for time

Also if you get the chance, check out http://www.crossfitlocal.com it's a new affiliate opening in the area. There is a free workout there Saturday at 11 a.m. so take a look!

Lastly, Kappa Kappa Gamma sorority is holding a 5K race is this Saturday, Feb. 6 at 9 a.m. at the Old Well, and the proceeds benefit Friends for an Earlier Breast Cancer Test. You can register online at http://www.tarheeltrot.com. Registration is $15 and T-shirts are $12.

Time: 5pm
Location: Field House

WOD:
In teams of three (or more), complete 4 rounds for time:
20 no-feet team pushups
400m Indian run
75 sit-ups (or 25 per person)

Results:

David, Nathan, Samer, Savannah 17:58
Freddie, Juan, Rob, Shannon 18:52

Time: 9pm
Location: Eddie Smith Field House

WOD:
4 rounds for time of:
10 push-ups
100m sprint
15 burpees
100m broad jumps
20 sit-ups

Scale number of rounds if needed

Results:

Henry 13:44
Tracy 16:30 (3 rounds, knee pushups, 10 burpees)
David 16:25
Zach Ward 18:23
Judd Heideman 12:34
Byran Ransom 16:35
Ty Connors 17:34
Tyler Bagwek 17:47
Nathan Doriver 16:28
Sean Ryall 16:35
Jonas Park 20:00
Matt Biggers 16:25
Henry Agbaje 21:33
Mike Hearn 21:37
Patrick McGowan 21:21
Juan Hernandez 15:58

Time:9 pm
Location:Eddie Smith Field House

1 Round For Time:
Level 3
100 Partner Squats (400 Regular Squats)
80 Partner Push-Ups
Half Mile Run
100 Partner Sit-Ups

Level 2
75 Partner Squats (250 Regular Squats)
60 Partner Push-Ups
Half Mile Run
75 Partner Sit-Ups

Level 1
50 Partner Squats (150 Regular Squats)
40 Partner Push-Ups
Quarter Mile Run
50 Partner Sit-Ups

For this workout we will be splitting the groups into three fitness levels. The workout is meant to be done with a partner so bring a friend with you. This will force you to work hard and push yourselves. Look forward to seeing y'all tomorrow.

Based upon the cold weather, we decided to switch up the WOD.

New WOD:
As many rounds as possible in 20 minutes

100 meter wheelbarrow
100 meter sprint
100 meter bear crawl
100 meter sprint
15 V-ups

Results:
Matt and Ty 4.8
Sean and David 4.25
Flora and Caitlin 4
Chris and Kayla 4
Matt and Tyler 3.85
Nathan and Zack 3
Mike and Jed 3

Time:9 pm
Location:Eddie Smith Field House

5 rounds of:
30 second isometric squat hold
20 squats
30 seconds isometric plank
20 pushups
(Source: Crossfit Alpha)

Results:
Patrick Waivers 8:32
Matt Moran 10:39
Byron Ronsom 9:30
Julia L 11:50
Ramsey Cardmill 11:50
Ty Connors 9:40
Ashton Sage 11:33
Caitlin Ritchie 10:17
Lauren Bland 11:50 (situps instead of pushups)
Bethany Winelle 11:50
Flora Vo 10:16
Freddie Morgan 11:40
Sean Brown 12:00
Jason Garrard 8:32
Justin Nordy 9:47
Ashley Russell 12:40 (situps last round)

Time: 9 pm
Location: Eddie Smith Field House

WOD
4 rounds for time of:
10 burpees
30 meter bear crawl
15 situps
30 meter crabwalk