The Franks Brothers of the New Zealand All Blacks open up a CrossFit Gym.

Check it out here:
http://tvnz.co.nz/rugby-news/franks-brothers-open-own-gym-1-50-video-3396726

...and for a preview of Owen Frank working out with Coach Burgener, look here:
http://www.crossfit.com/mt-archive2/005317.html

Time: 5 PM
Location: Belk Track

WOD:

5 rounds for time of:

15 knee-ups
10 sit-ups
50 yard dash
15 clapping push-ups
10 sit-ups
50 yard dash
15 burpees
10 sit-ups
50 yard dash
15 clapping push-ups
10 sit-ups
50 yard dash

Results:
Matt 22:30 (4 rounds)
Nathan 26:11 (4 rounds)
Freddie 28:28 (4 rounds)
Raj 20:05 (3 rounds)

Scale number of rounds down as needed.

Time: 9 PM
Location: Eddie Smith Field House

WOD:

Count reps at each station for:
1 minute of Pull-Ups
15 seconds of rest (move to next station)
1 minute of Burpees
15 seconds of rest (move to next station)
1 minute of Push-ups
15 seconds of rest (move to next station)
1 minutes of Sit-Ups
15 second of rest (move to next station)
1 minute of Dips
15 seconds of rest (move to next station)
1 minute of Squats
15 seconds of rest (move to next station)
1 minute of Pull-Ups
15 seconds of rest (move to next station)
1 minute of Burpees
15 seconds of rest (move to next station)
1 minute of Push-ups
15 seconds of rest (move to next station)
1 minutes of Sit-Ups
15 second of rest (move to next station)
1 minute of Dips
15 seconds of rest (move to next station)
1 minute of Squats

Record reps for each station with the pen given to you. Add a weighted vest if you want to scale up.

Time: 9 PM
Location: Belk Track
WOD: AMRAP 20 Minutes
Level 1
Stadiums 3/5 the length of the bleachers
40 Push-ups
25 meter Bear Crawl
25 meter Lunges
40 Tricep Dips

Level 2
Stadiums 3/5 the length of the bleachers
20 Push-ups
25 meter Bear Crawl
25 meter Lunges
20 Tricep Dips

Hey everyone, I hope y'all had a good break, I know I did but, I also know I am ready to work off the weight I put on from the massive intake of liquids not named water. Hope to see all of you there so we can share in the first WOD of the year involving Stadiums!!

Results:
Trace 4 level 1
Matt 6 level 2
Parker 3 1/2 level 2
Amanda 4 level 2
Isabel 4 level 2
Caitlyn 5 + dips level 2
Courtney 5 level 2
Savannah 5 3/4 level 2
Travis 4 level 1
Melissa 4 level 2
Nathan 3 level 1

Time: 9PM
Location: Belk Track

WOD:
Complete for time:
Level 3:
100 Box Jumps
100 Sit-ups
100 Elevated Push-Ups
100 Squats
100 Dips
50 Burpess

Level 2:
75 Box Jumps
75 Sit-ups
75 Elevated Push-Ups
75 Squats
75 Dips
35 Burpees

Level 1:
50 Box Jumps
50 Sit-ups
50 Elevated Push-Ups
50 Squats
50 Dips
25 Burpees

Time: 9 pm
Location: Edddie Smith Field House

WOD:

SURPRISE!!
be prepared for anything

Hope everyone enjoys their Spring Break! We will see you all on Monday, March 15th, when CrossFIt UNC resumes it's nightly WODs.

Time: 9pm
Location: Field House

WOD
5 rounds for time:

Level 3:
20 Dips
30 Pushups
40 Situps
50 Squats

Level 2:
10 Dips
20 Pushups
30 Situps
40 Squats

Level 1:
5 Dips
10 Pushups
20 Situps
30 Squats

Time:9 PM

Location: Field House

WOD: Complete for time
Level 1
50 Knees to elbows
100 Partner Squats (400 regular squats)
400 Meters Wheelbarrow
400 Meters Broadjumps
100 Partner Pushups
50 Partner Handstand pushups

Level 2
40 Knees to elbows
75 Partner Squats (300 regular squats)
300 Meters Wheelbarrow
300 Meters Broadjumps
75 Partner Pushups
40 Partner Handstand pushups

Level
30 Knees to elbows
50 Partner Squats (200 regular squats)
200 Meters Wheelbarrow
200 Meters Broadjumps
50 Partner Pushups
30 Partner Handstand pushups

Hope to see a big group tomorrow, this is going to be a wod that will go down in infamy so if you are here for it you will be taking part in something historic, just kidding about that but it will be a fun WOD we will be operating in the team format so the workout will be done with a partner and it will be intense. Also if you want a shirt we still have some from small to x-large so bring 15 dollars and you look twice as good as anyone on campus because of your shirt.

Results:

26:00 Nathan
30:18 Savannah and Flora
33:26 Matt and Trace
30:55 Juan and Courtney
35:35 Travis and Marissa

Time:9 PM

Location: Field House

WOD: Complete for time

Run 1 mile. During the mile, every 1 minute, perform 10 burpees.



Results

Isabel-11:10 (With 7/10 squats)
Savannah-11:10( 7 burpees)
Courtney-11:10( 5 burpees)
Matt-10:15
Henry-8:45
Neel-12:05
Jonas-12:06

Time: 9 pm
Location: Eddie Smith Field House

WOD
5 rounds for time of:
Run 200 meters
10 burpees
Run 200 meteres
20 squat jumps



Results
Brandon 16:06
Chris 15:40
Travis 16:30
Neel 16:46
Savannah 16:55
David 16:27
Xavier 17:59
Ashley 17:55
Stephanie 17:40

Time: 5PM
Location: Eddie Smith Field House

WOD:
3 rounds for max reps at each station for 2.5 minutes:
200m run and Overhead lunges
200m run and Pull-ups
200m run and Box Jumps



Results
Name Box Jumps, Overhead Lunges, Pull-ups
Matt 36/32/30 (24in), 31/32/30 (w/ 45 lbs), 22/20/18
Lauren 20/15/20 (16in), 30/30/35 (w/ 10 lbs), 20/20/20 (w/ band)
Veronica 14/24/10 (16in), 14/18/14 (w/ 10 lbs), 18/0/10 (w/ band)
Chip 12/12/14 (16in), 20/22/22 (w/ 10 lbs), 10/9/10 (w/ band)

Time: 9 PM
Location: Eddie Smith Field House
WOD: Partner WOD
Teams of two will complete four rounds for time of:
75 meter wheelbarrow carries
50 air squats (cumulative)
75 meter wheelbarrow carries (change positions)
25 partner push-ups

Results:

Alex A., Travis - 14:38
Ashton, Daniel - 15:15 (3 rounds)
Robert B., Michael - 17:17
Matt, Max - 17:17
Jonas, Josh S. - 19:09
Joseph, Jordan - 19:35


Constantly varied, high- intensity, functional movement. It's what we do. Not for the good of others but for the good of ourselves, our bodies and our future.

Time: 9 PM
Location: Eddie Smith Field House
WOD:Max rounds in 20 minutes of:
50 Meters bear crawl
10 Squats
10 Pushups
50 meters broad jumps
10 Burpees
10 Diamond Pushups
10 Dips

Looking forward to this WOD get ready for a fun warmup and remember to bring 15 dollars if you would like to buy a shirt. Remember all the profit from the sale of the shirts goes to fund the club.



Results
Julia 3.5
Savannah 5.25
Courtney 5
Isabelle 4
James 4
Byron 5.5
Ty 5.5
Ashton 4
Amanda 3.5
Trace 4 5/6 with Jacket
Tanner 6.25
Matt 5.5 with Jacket
Nathan 5
Travis 5 1/3
Sam 4
Flora 5.5

Constantly varied, high- intensity, functional movement. It's what we do. Not for the good of others but for the good of ourselves, our bodies and our future.

Time: 9 PM
Location: Eddie Smith Field House
WOD: Timed Circuit

2 rounds of 30 Seconds each:

Tuck Jump
Bicycle Crunches
Burpees
Reverse Crunches
Jump Lunges
Pushups
Side Jumps
Flutterkicks
Jumping Jacks
Plank
Mountain Climbers
Situps
Backward Stride
One legged Squat