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

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!