Time: 9PM
Location: Eddie Smith Field House
WOD: To be completed for time
Also, T-SHIRTS WILL BE AVAILABLE AT TONIGHT'S WORKOUT. They cost $15 and all profit goes to fund the club.

The athlete will commence with the Man-makers and Dips then progress to the Squats and Situps.
As you can tell this is going to be a tough WOD but it is going to be completely scaled to your level.
LEVEL 3 (Hardest level)
10 manmakers 40 Squats
40 Dips 10 Situps
20 Manmakers 30 Squats
30 Dips 20 Situps
30 Manmakers 20 Squats
20 Dips 30 Situps
40 Manmakers 10 Squats
10 Dips 40 Situps

Level 2
8 manmakers 32 Squats
32 Dips 8 Situps
16 Manmakers 32 Squats
24 Dips 16 Situps
24 Manmakers 16 Squats
16 Dips 24 Situps
32 Manmakers 8 Squats
8 Dips 32 Situps

Level 3
6 manmakers 24 Squats
24 Dips 6 Situps
12 Manmakers 18 Squats
18 Dips 12 Situps
18 Manmakers 12 Squats
12 Dips 18 Situps
24 Manmakers 6 Squats
6 Dips 24 Situps

Results:
Byron 14:30 level 3
Matt 14:32 level 3
Matt M. 14:36 level 3
Travis 14:54 level 3
Nathan 15:06 level 3
Trace 15:24 level 3
Tyler 16:06 level 3
Sean 16:16 level 3
Henry 16:47 level 3
Flora 16:55 level 3
Anna 17:27 level 3
Devin 14:40 level 2.5
Savannah 14:50 level 2 m/d level 3 sq/s
Tracy 14:50 level 2
Ty 15:16 level 2
Melissa 15:30 level 2
Chelsey 10:55 level 1.5
Stephanie 12:50 level 1.5
Morgan 13:27 level 1.5
Ashley 12:25 level 1

Time: 9PM

Location: Eddie Smith Field House

WOD:

As Many Rounds as Possible in 20 Minutes of:
20 diamond push ups (Scale down to 15, 10, or 20 regular push ups)
Bear crawl 70 meters
20 lemon squeezers
Lunge 70 meters

Because this is an AMRAP workout, it is self scaling. We only want to scale down if it is physically impossible for you to preform a movement, which might be the case with the diamond push-ups.



Results:
Juan 7.25 Rounds
Nathan 7 Rounds
Matt 7.15 Rounds
Evan R. 6.5 Rounds
Russel 6.5 Rounds
Trace 6 Rounds
Caitlin 5.5 Rounds (Scaled to 15 push ups)
Flora 5.5 Rounds (Scaled to 15 push ups)
Jordan 5.5 Rounds
Travis 5.25 Rounds (Scaled to 15 push ups)
Julian 4.5 Rounds (scaled to 15 push ups)
Freddie 4.5 Rounds
Daniel 4.5 Rounds
Neel 4.5 Rounds
Tyler B. 4 Rounds
Bethany 4 Rounds



Also, T-SHIRTS WILL BE AVAILABLE AT TONIGHT'S WORKOUT. They cost $15. Exact change is appreciated.

Time: 9 pm
Location: Eddie Smith Field House
Special Opportunity

Campus Rec offers special opportunities throughout the year and they have offered one that may interest some of you. It is called Strength and Endurance it is a mixture between maximum one rep bench press and maximum total rep push up contest. this contest will take place on Wednesday the 24th of this month. There are two divisions men's and women's and there three ways to win. For more information go to http://campusrec.unc.edu/special_events/show_of_strength_info.pdf

You can sign up for it at:
https://spreadsheets.google.com/viewform?formkey=dFJ2ZEJRQ3ZKYkFfY3pSZ3dQazl5Rnc6MA&ifq
If you have any questions feel free to ask Juan Hernandez he took part in it last year and will be competing again this year.



WOD:
Complete for time:
25 box jumps, 5 burpees
20 box jumps, 10 burpees
15 box jumps, 15 burpees
10 box jumps, 20 burpees
5 box jumps, 25 burpees

We are limited in the number of boxes we have but we can improvise something. We may have to split into two groups but it will all work out.



Results
Henry E 6:26
Juan 6:29
Byron Ransom 7:02
Ty Conners 7:37
Neal 10:11
Jacob 10:20
Sunny H 10:11
Matt B 11:08
Shawn 12:03
Tyler B 12:05
Matthew 12:19
Jason 10:20
Deepak 10:14
Caitlin 10:28
Brandon 10:28
Ashley 12:30
Stephanie 10:20
Margan 10:20
Cameron 14:24

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