Time: 5pm
Location: Field House

WOD
For time, 20-19-18-...-11-10 reps of:
Overhead lunges w/ 45lbs
Push-ups

Bring your one card! We may end up running over to the SRC and doing a WOD there.



Results
Justin Sqwon 14:32 (scaled to 15-5 reps)
Ty Connors 15:08 (scaled to 15-5 reps)
Trace Clevinger 16:08 (w/ 12lbs)
Matt Moran

Time: 9pm
Location: Field House

SURPRISE WOD!

Time: 9 pm
Location: Edddie Smith Field House
SURPRISE WOD

As Many Rounds as Possible in 20 minutes:

20 squats
15 meter bearcrawl
10 wide push-ups
15 m bearcrawl
20 burpees
15 m lunges
10 diamond push-ups
15 m lunges

Results:
Matt 5 1/8
Ty 5
Byron 4 3/4
Trace 4 1/2
Drew 4 1/2
Travis 4
Freddie 3 1/2
Matt 3 1/2
Steve 3 1/2
Clay 3
Glen 3
Ken 3

Time:9 PM
Location: Belk Track, the track adjacent to the Field House
As many rounds as possible in 25 minutes

10 Burpees
150 Meter run around the track
20 Squats
150 Meter run around the track
30 Pushups
100 Meters of stadiums

I hope everyone is feeling good, I am happy to say that tomorrow we will have amazing weather meaning we will have an amazing time working out. Hope to see y'all out there!

Time: 9 PM
Location: Eddie Smith Field House

WOD: "Terrible Twenty"

4 rounds
20 Clap Push Ups
20 Yards Push up/ Walk up
20 Sit-ups
20 Yards Arm to Ground Lunges
20 Squats
20 Yards Crab Walk
20 Boot Strappers
Run back to start, repeat...

Name Time Extras

Casey Smith 14:50 2 rounds
Matt K 16.34
Cathy P 16:38 R
Collin 17:53
Caitlin 18:06 R + V
Ashton 18:20
Courtney K. 18:45 C, then R + V
Sterling K. 19:24
Stephanie 19:38 K
Travis 15:34
Anna 20:15 R
Amanda 20:15
Raj 15:00 V
Anna B. 20:17
Sara H. 20:20 K
Jordan 20:30
Taylor B 20:55
Savannah 15:37 V + K
Juan 15:42 V
Glen 21:58
Tracy 21:37 K
Ridge 20:35 R
Amanda 20:20 K
Ken 20:20 R
Mike 22:50 C, then R

K - knee push ups
C - clapping push ups
R - regular push ups
V - vest

Time: 5 PM
Location: Eddie Smith Field House

WOD:
2 rounds for max reps at each station for 2 minutes:
Dips
Double-unders
Box-jumps
Knees-to-elbows
Wall-balls



Results
Name - Dips, Double-unders, Box Jumps, Knee-to-elbows, Wall balls
Pamela - 37/28 (w/ band), 150,100 (single jumps), 25/20 (18in), 30/30 (knee raises), ? (3lb ball)
Matt - 39/40, 40/41, 35/36, 30/17, 33/36
Henry - 20/20, 150/205 (single jumps), 20/31, 20/25. 30/35
Drew - 25/20, 200/150 (single jumps), 30/28, 20/22, 30/34
Steve - 21/15 (with band), 6/22 (single jumps), 31/25, 10/12 (knee raises), 26/25 (3lb ball)

Time: 9 pm
Location: Eddie Smith Field House

WOD
4 rounds for time of:
V Sit-ups
Lunges
Burpees
Broad Jumps

Level 1
20 reps, 50 yards, 10 reps, 50 yards respectively

Level 2
30 reps, 60 yards, 15 reps, 60 yards respectively

Level 3
40 reps, 70 yards, 20 reps, 70 yards respectively

The IFC Chick-fil-A Challenge, hosted by UNC's Interfraternity Council, is a 4 mile race that will take participants on a fun run down Franklin Street to University Mall. Once participants reach University Mall, they will scarf down a pack of delicious Chick-fil-A chicken nuggets, then make their way back to the starting line.

When: Saturday, April 24, 2010 @ 8 AM
Where: The Chi Omega Sorority House on Franklin Street
Why: To support the N.C. Children’s Hospital

Click here for registration information.

Time: 9 pm
Location: Eddie Smith Field House

WOD: "Tabata This!"

Tabata Dips
Rest 1 minute
Tabata Sprint
Rest 1 minute
Tabata Push Up
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Sit-up
Rest 1 minute
Tabata Lunges

This WOD is going to last 30 minutes our goal is to get you out of the field house by 9:45 lets try meet this goal, this includes: warm up, WOD, cool down. Come ready for monster WOD.

Results:
Dips Push-ups Squats Sit-ups Lunges (meters)
Deepak 10 12 14 13 20
Matt 6 7 15 15 17
Jason 8 5 15 12 20
Travis 8 13 15 11 18
Freddie 12 (b) 5 8 11 9
Melissa 8 (b) 8 9 8 8
Flora 12 (b) 9 16 14 15
Byron 14 (b) 13 14 12 15
Amanda 10 (b) 8 10 9 8

Sprints were not recorded and (b) stands for dips on bleachers

Time: 9 pm
Location: Eddie Smith Field House

WOD: Complete for Time:

4 Rounds:

Run clockwise 100 m
10 Mahlan Bodyblasters
Run counter-clockwise 100m
10 Mahlan Bodyblasters

Results:
Henry Evans (4 Rounds) 7:03
Olivieri (3 Rounds) 6:50
Deepak (4 Rounds) 7:21
Glen (3 Rounds) 8:07
Jonas (4 Rounds) 8:26
Travis (4 Rounds) 8:24
Byron (4 Rounds) 8:11
Amanda (3 Rounds) 9:00
Collin Price (4 Rounds) 9:12
Clayton Allen (4 Rounds) 10:47

Time :7 pm
Location: Eddie Smith Field House


WOD:
For Time
100 push ups
run 800m
100 sit ups
run 800m
100 squats
run 800m

Please note the change in time. Everyone will want to watch the National championship game at 9

Results
Cathy 21:41
mark 21:28
Rileye 22:40
Flora 22:40
Courtney 23:00
Clayton 25:50
Savanna 22:45

No workout today (Sunday, April 4th).

Enjoy your Easter and come ready to workout tomorrow!

Time: 9pm
Location: Field House

*WOD changed

Fran:
21 thrusters
21 pull-ups
15 thrusters
15 pull-ups
9 thrusters
9 pull-ups

Time: 9 pm
Location: Edddie Smith Field House
WOD: AMRAP 25 Minutes

Level 1
Stadiums the full length of the bleachers
40 Decline Push-ups
100 meter Sprint
40 Sumo Dead-Lift High-pulls

Level 2
Stadiums the full length of the bleachers
30 Decline Push-ups
100 meter Sprint
30 Sumo Dead-Lift High-pulls

Level 3
Stadiums the full length of the bleachers
20 Decline Push-ups
100 meter Sprint
20 Sumo Dead-Lift High-pulls

Let's get ready for a lot stadiums and push-ups, it's going to be some good stuff.

Time: 9 pm
Location: Edddie Smith Field House
WOD: Complete for time:

"PVC Nancy"
5 Rounds
Run 400m
21 OHS with PVC

Sarah Dunsmore from Crossfit Local will be leading the workout today. She has participated in the Crossfit games and has a stellar record with a Fran time of 2:57. I think we can greatly benefit from her expertise, and she'll also talk about the new affiliate in Chapel Hill. The new affiliate is also a perfect place to take your workouts to the "next level." Hope to see you guys out there.