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

Time: 9 pm
Location: Eddie Smith Field House

WOD:
4 rounds for time:
50 squats
50 meters bear crawl
50 sit ups
50 meters back pedal

Scale squats or situps as necessary

I know we are all busy studying and getting ready for exams, but try to come out and get a WOD in and break up the stress of studying!

Results
Josh 14:06
Matt M 14:32
Henry E.14:58
Brent 15:02
Matt H. 16:36
Spencer 16:49
Joey 16:51
Travis 17:20
Leslie 18:06
Raj 18:48
Britney 20:42
Natascha 20:42

Time: 5PM
Location: Field House

WOD:
Complete with a partner for time:

Level 3:
100 Pull-ups
100 Partner Bench Press
800m Run
200 Toe Touches

Level 2:
75 Pull-ups
75 Partner Bench Press
800m Run
150 Toe Touches

Level 1:
50 Pull-ups
50 Partner Bench Press
800m Run
100 Toe Touches

"Always do what you are afraid to do."
- Ralph Waldo Emerson

Results
All are Level 3
Henry, Evans (The Ultimate Nomination) 19:38
Matt, Clint (Eastwood) - 20:41
Natascha (Hannukah!!) 21:53
Hansling, Joey (Team Cobbsciline) 25:18 (50 pull-ups)

Location: Anywhere
Time: Anytime

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time. This WOD is very difficult if you are a starter you may want try 10-8-6-4-2 and with less weight than what is prescribed.

Time: 9 pm
Location: Eddie Smith Field House

WOD: Cindy
As many rounds as possible in 20 minutes

Level 3
5 Pullups
10 Pushups
15 Squats

Level 2
5 Handstand Pushups
10 Pushups
15 Squats

Level 1
5 Decline Pushups
10 Pushups
15 Squats
This WOD is self scaling so there should be no trouble doing this. If you can't do a pull up then you can scale down to handstand pushups or decline pushups. I hope that exam's are not too stressful and that you are keeping up with the work, hope to see you at the WOD.



Results:
Marshall 8.5
Natasha 9.25
Caitlin 12
Tracy 7 started late
Matt 11
Freedy 11.75
Clint 8 started late

Time: 9 pm
Location: Eddie Smith Field House

WOD:

Complete as many rounds as possible in 20 minutes of:

100m Crab Walk
15 Burpees
100m Sprint
15 V Sit-ups (hands to ankles)


Results:
Matt 7.75
Leslie 5
Brittany 4.5
Kathryn 2.25
Natascha 3.25
Lauren 5
JB 6
Kent 5.5
Daniel 4
Henry 4
Lindsey 5

Great job to everyone who came out tonight. We even had a visitor from NCSU who is hoping to set up an affiliate of his own at State. Lets all wish him good luck.
Also, remember to point those fingers towards your legs (or out to the side at least) during the crab walk to allow for a more efficient and low impact movement.

Time: 9 pm
Location: Eddie Smith Field House

WOD:

3 Rounds for time of:

Level 3

35 Diamond pushups
35 Flutterkicks (4ct)
50 Walking lunges

Level 2

30 Diamond pushups
30 Flutterkicks
50 Walking lunges

David-13:08
Matt-13:13
Lauren-14:30(Level 2)
Clint-15:03
Catherine- 16:30(Level 2)

Time: 9 pm
Location: Eddie Smith Field House

WOD:
3 rounds for time
Run 200m
25 pushups
Run 200m
25 squats

Scale pushups and squats as needed



Results
Nathan 7:46
Devin 8:16
Matt 9:15
Raj 9:20
Joey 9:32
Anna H 9:52
Leslie 10:29
Brittany 10:43
Marshall 10:53
Natascha 12:40

Official group workouts will but put on hold starting this Tuesday, November 24th, and then resume on Monday, November 30th. There are two bodyweight WODs and one weighted WOD below, and you guys can do it whenever you get the time and post your times through comments. In addition, we suggest selecting one of the many WODS we have done previously and attempting to beat that time or doing a workout from the main Crossfit website. As always, if you guys feel like switching it up, do some yoga or play sports. All activities count as long as you do it with maximum intensity and never let your body plateau. Hope all of you guys have a wonderful Thanksgiving Break!


I. Bodyweight WOD 1
Complete for time:
5 rounds of:

15 vertical jumps ( jump as high as you can, land and do it again),
15 push-up
15 situps

II. Bodyweight WOD 2
This bodyweight combines running with isometric exercises. If you have any questions on how to do the exercises in between the running, click here.

Run 400m
Wall Sit
Run 400m
Plank
Run 400 m
6 inches
Run 400 m

II. Weighted WOD

This WOD is straight from the Crossfit website. If you have any questions on how to do any of the excercises, click here.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.
(Source:Crossfit March 3, 2008)

Time: 9pm
Location: Eddie Smith Field House

WOD:
(changed due to weather, everything will be inside the field house)
For time:
20 leg touches
30 pushups
40 squats


Run 800m

20 leg touches
30 pushups
40 squats

Subtract 5 reps from each set for Level 2. Subtract 10 for Level 1. Scale further as necessary.

"If you don't get nervous before your workouts, you're not training hard enough."

Results:
Kevin: 7:45 (Level 1, subbed leg touches for pull-ups)
Eric: 12:59 (Level 1, subbed leg touches for pull-ups)
Nicolette: 14:45 (Level 1, second round did 10,20,30 reps)