Time: 5pm
Location: Field House

WOD:
In teams of three, complete 4 rounds for time:
400m Piggie-back run
6 Piggie-back stairs
Box jump circuit

"Lack of activity destroys the good condition of every human being,
while movement and methodical physical exercise save it and preserve it."
- Plato

Results
Kayla & Bethany: 25:25 (3 rounds)
Matt & Nathan: 26:20 (4 rounds)
Deepak & Jason 30:04 (4 rounds)

Location: Anywhere
Time: Anytime

WOD:
Deadlift
5-5-5-5-5-5

This is not a timed workout. You should ramp up to your 80 or 90 percent max, then get into each exercise, adding weight each set if possible.
You need to make sure to warm up sufficiently for this WOD, as it is focused on developing power. Post weights to comments.

Time:9 PM
Location: Field House

Four rounds for time of:
20 Squat Jumps
20 Clapping Push-ups (scale to knees)
200 meters backwards

This WOD (workout of the day) is going to be a bit more explosive in terms of the movements we do. We'll go over the standards for each movement at the begining of the session. And as always, if you feel like it, scale down the WOD to three, or maybe even two rounds.


Results:

"knee" = knee push-ups
"no" = no clap (regular push-ups)

Tracy 13:54 (knee, no)
Justin Hardy 11:08
Russell McIntyre 11:26
Tyler Hardy 12:00 (knee for last)
Ken Nowell 14:43
Lauren Bland 14:30 (knee, no)
Mike Hearn 14:43 (3 rounds)
Patrick 15:05 (1.5 on knee)
Ashley Russell 11:03
Alex Wright 16:00 (no)
Henry 12:00
Juan 12:27
Elizabeth Monnett 19:53 (knee, no)
Kathryn Hooker 16:47 (3 rounds, knee)

Time:9 PM
Location: Field House
As many rounds as possible in 20 Minutes

50 Meter Sprint
10 Burpees
50 Meter Broad Jumps
10 Split Jumps
10 Bombardiers

Good work last night everyone. Tabata is one of the most effective ways to work your self into cardiovascular shape, today we are using the same idea: interval training. This workout will be good for your legs in that it will work on your explosiveness and speed. Hope to see all of you out there.

Results
Caitlin 4.25
Tracy 4.25
Ken 4.25
Jed 4
Mike 4
Henry 6.5
Kristen 4.25
Alex 6
Neil 5.5
Flora 5
Tyler 5
Cathy 5
Savannah 5.1
Good job everyone, I hope that all of y'all enjoyed the workout and I hope to see you out here next Wednesday when we have our assistant trainer Freddy Morgan unveil his first WOD.

Time:9 PM
Location: Field House

WOD: Complete for max reps
Tabata Something Else:

Tabata Dips
(1 minute of rest)
Tabata Push-up
(1 minute of rest)
Tabata Squats
(1 minute of rest)
Tabata Sit-up
(1 minute of rest)

Results
Name Push-ups, Dips, Squats, Sit-ups
Juan Hernandez 17, 15, 15, 10
Sean 10, 6, 12, 10
Patrick W. 8, 10, 16, 12
Anna H. 12, 10, 16, 12
Kathryn H. 7, 8, 12, 8
Chris C. 7, 6, 13, 11
Savannah S. 5, 5, 12, 10
Byron R. 10, 8, 11, 11
Caitlin R. 9, 11, 13, 13
Tyler B. 6, 10, 12, 8
Zach W. 3, 3, 10, 10
David M. 7, 7, 10, 10
Ken N. 4, 8, 12, 12
Mike Hoarn 4, 6, 11, 3
James L. 6, 10, 15, 10
Alex W. 8, 10, 10, 7
Matt. 9, 10, 10, 14
Thomas C. 4, 7, 13, 15
Julia 8, 8, 14, 9
Flora V. 9, 9, 14, 13
Martin F. 7, 10 ,12, 10
Sunny Luang 5, 7, 12, 9
Branden Lanning 4, 7, 15, 8
Matt Valtey 4, 8, 13, 11
Julian Caldwell 5, 6, 15, 6
James Prothin 7, 7, 16, 15
Xavier Fasinger 4, 6, 15, 12
Jacob 2, 7, 9, 11
Cam B. 5, 7, 15, 10
Lauren Bland 14, 5, 12, 10
Courtney 12, 8, 13, 10
Cam J. 11, 7, 10, 13
Joe W. 6, 8, 13, 9
Justin Hardy 8, 10, 15, 14
Nathan Mackay 15, 18, 16, 16

Time: 9pm
Location: Eddie Smith Field House

WOD
For Time:
10-9-8-7-6-5-4-3-2-1

Burpees
Hollow Rock
Skyscrapers
V-ups





Results
Dasha Gakh 11:39 8 rds
Nathan Mackay 11:34 10 rds
Kristin Schmit 11:06 8 rds
Brit Worthington 11:56 8 rds
Joey Heffner 11:03 10 rds
Patrick Walvers 11:54 10 rds
Pat Almovist 11:07 10 rds
Byron Ransan 11:03 10 rds
James Lavela 13:22 10 rds
Alex Grindstaff 13:22 10 rds
Devin Pastoor 11:39 10 rds
Jordan Humphrey 13:11 10 rds
Ken Nowell 13:57 10 rds
Michael Hearn 13:08 8 rds
Bethany Windle 15:38 10 rds
Caitlin Ritchie 13:52 10 rds
Thomas T 13:22 10 rds
Martin E 14:07 10 rds
Ashley Russell 13:43 10 rds
Justin Hardy 13:42 10 rds
Tyler Hardy 13:54 10 rds
Jed Robb 14:48 10 rds

Time: 5PM
Location: Field House

WOD:
In teams of three, complete 2 rounds for time:
80 Three man weaves
80 Partner Bench Presses
80 Pull-ups

Sundays are always group WODs. This WOD is self-scaling as team members share the work in manner that most quickly completes the WOD. This means that fitter members of the group can do more of the total number of reps to compensate for others. Also, pull-ups can be assisted so don't worry if you can't do many or any at all. The weather should be nice tomorrow so plan to workout outside (but we'll still meet at the field house).

Results
Connor Chapman, Martin Eiler 13:40 (40 reps for each)
Tyler Hardy, Justin Hardy, Alex Grindstaff 18:30
Jeremy Marx, Matt Moran, Trace Cleaver 24:05
Bethany, Cathy, Dasha 19:40 (60 reps for each)
David, Desi, Morgan 29:08

Needless to say, that workout was intense! I hope it didn't scare too many of you guys away. Also, I hope no one got a cold! Looking forward to seeing you guys back for a dry, warm workout!

Location: Anywhere
Time: Anytime

WOD:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

This is not a timed workout. You should ramp up to your 80 or 90 percent max, then get into each exercise, adding weight each rep if possible.
You need to make sure to warm up sufficiently for this WOD, as it is focused on developing power. Post weights to comments.

Time: 9 pm
Location: Eddie Smith Field House

WOD:
4 rounds for time of:
100 meter lunges
25 burpees
100 meter sprint
25 dips

This should be a great workout. We will ask that everyone consider scaling down to 3 rounds, especially if you have never been to CrossFit before. Come out, work out, give it your all, then enjoy your weekend!


Results:

Name (# of rounds) Time

Matt (3) 17:45
Paul Wefer (3) 18:00
Jason (3) 21:00
Devan (3) 21:10
Travis Link (3) 21:25
Henry (4) 23:14
Ken (3) 23:20
David Morgan (3) 23:27
Juan (4) 23:30
Blythe Butler (3) 24:20
Frank Jones (4) 26:40
Kristen Schmitt (3) 28:40
Nathan (4) 29:00
Caitlin (4) 29:30
Zach Ward (4) 30:40
Mike Heardon (3) 32:18
Freddie (4) 32:40
Patrick (4) 34:02


Great work tonight everyone! That was a hard workout, but you all got through it and did awesome!

Time:9
Location: Eddie Smith Field House

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

10 pushups
15 situps
20 Squats

Hello everyone, get ready to have a good tonight. I want to see some competitive spirit in everyone, try to go as hard as you can and beat the person beside you. This WOD is self scaling in that it allows you to take it at your own pace, that said lets get ready to have a great time and get after it.

Results
Matt 16 Rounds
Dave 13 Rounds and push ups
Robb 13 Rounds and push ups
Blythe 12 Rounds and push ups
Kristen 10 Rounds and Sit-ups
Will
David 9 Rounds
Zach 6 Rounds
Clint 8 Rounds
Joey 14 Rounds
Kevin 9 Rounds
Hans 10 Rounds
Carly 13 Rounds
Jackie 13 Rounds
Justin 13 Rounds
Tyler 13 Rounds
Flora 13 Rounds
Shannon
Jed 10 Rounds and Situps
Ken 12 Rounds
Frank 13 Rounds
Neil 11 Rounds
David 7 Rounds and Pushups
Devin 12 Rounds
Travis 13 Rounds


Picture of the workout group from Wednesday. Everyone did a great job and got after it hard, couldn't have been a better WOD

Time:9
Location: Eddie Smith Field House

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

50 meters Spiderman Crawl
15 Burpees
15 Hovering Knees to Chest

Results

David Lobo-2.5
Clint Miller-4
James Lavela-4.25
Byron Mansom-4.75
Sarah Bad-5
Michael Hearn-4
Justin Hardy-5.3
Savanah Slipperly-4.
Joey Heffres-4.1
Caitlin Ritchie-5
Flora Vo-4.6
Bethany Windle-3.5
Ken Nowell-5
Julia Lockay-3.5
Kody-4.5
Jordan Humphrey-5
Franklin-4.5
Matt Moran-6
Chris Sparks-4.6

Time: 9 pm
Location: Eddie Smith Field House

WOD:
6 rounds for time of:
Run 400m
10 pushups
10 squats

Welcome back ya'll. Hope to see you all out at the WOD. We have missed you dearly, so come start the new year off right!

Results
Paul Wefer 8:30
Tyler Hardy 9:02
Justin Hardy 9:02
Jason Bastida 9:20
Denver 9:34
Savannah 9:56
Frank 10:20
Henry Evans 11:06
Will Owens 11:10
Matt 12:03
Thomas 12:43
Jordan Humphrey 12:58
Lauren R. 13:10
David 13:10
Mike 14:54
Jed 14:54
Clint 15:10
Raj 15:13
Flora 15:58
Caitlin 16:56
Ken 17:34

CrossFit UNC-CH is officially on break, we will resume our regular operations on the first day of classes in the Spring. We hope to see you all out at a WOD when we get back. In the mean time, keep on working out and eating right. Check out CrossFit.com for some great WODs or try and recycle through some of our earlier workouts. As always, please use the comments box to organize group workouts on your own. The team at CrossFit UNC wishes you a happy holiday season!

Time:9 PM
Location: Eddie Smith Fieldhouse

5-10-5 yd sprint
5 burpees
10-20-10 yd sprint
10 burpees
15-30-15 yd sprint
15 burpees
5-10-5 yd sprint
5 pushups
10-20-10 yd sprint
10 pushups
15-30-15 yd sprint
15 pushups

(repeat)

Best of luck to all on their upcoming exams, and I hope to see all of you out here.


Results:

Matt - 8:48
Trace - 10:32
Clint - 11:48
Frank - 13:43
Andrew - 13:47

Time: 9PM
Location: Eddie Smith Field House

This is the workout from September 23rd, I encourage all of you guys to come out so you can gauge your improvement over the past few months.

Complete as many rounds as you can in 20 minutes of:

30 meter lunge
10 push ups (scale to knees)
30 meter crab walk
10 sit-ups
30 meter bear crawl
10 dips (legs straight, elbows locked for full range of motion)
90 meter sprint to start over

I know you guys are studying hard, but try to come out if you can. Like I said, this is the same workout as September 23rd, so it'll be a good way to see how much you guys have improved! This is also great for a study break, and studies have shown that exercise can help your memory and study better.(If you're interested in the article, here is the article: Get Fit, Improve Memory)

Results:

Matt 6.76
Juan 6.75
Matt H 6
Brittany 4.25
Erika 3.5
Natacha 3.25
Hans 3.25