Hey guys, no WOD today...Crossfit rests when the rest of the world rests:) Have a wonderful MLK day and we'll see you Tuesday!

Time: 5PM
Location: Eddie Smith Field House

WOD:
Fun With Burpees:
Complete for time

20 burpees (standard)
20 double crunches
20 burpee twists
20 bicycles
20 burpee tuck jumps
20 lemon squeezers
20 burpee squats
20 v ups
20 burpees (hand release)

“Fall down 7 times, get up 8.”

I can't wait for a great first Sunday workout of the new year. See you there.

Time: 8:00 and 8:30 PM
Location: Field House

Handstand practice, then

WOD:
50 kettlebell swings
50 sit-ups
40 kettlebell swings
40 sit-ups
...
10 kettlebell swings
10 sit-ups

"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort." - Greg Glassman

I'm looking forward to a great first workout of 2012, and my first back since last Spring! Can't wait to see you all out there!

Time: 8:00 and 8:30
Location: Eddie Smith Field House

WOD:
AMRAP 15 minutes of:
15 pushups
15 squats
sprint half the track (indoors)
15 burpees
15 lemon squeezers
lunges half the track

Anna and I are looking forwards to the first Wednesday WOD! Let's make this a great spring semester.

Time: 8:00 and 8:30 PM
Location: Field House

With a continuously running clock, add one repetition each minute and continue for as long as you are able

Level 1:

Round 1: Begin with 10 pushups
Round 2: Begin with 20 squats

Level 2:

Round 1: Begin with 5 pushups
Round 2: Begin with 10 squats

Once you can no longer continue, you will continue to do sit-ups until the last person is finished

Hope everyone had a good break!!
Location and Time: Eddie Smith Field House 8:00pm and 8:30pm

WOD:
Run 1 mile
Rest 2 minutes

10 burpees
20 box jumps
25 overhead walking lunges
20 box jumps
10 burpees

Rest 2 minutes
Run 800 meters

Hey guys! From everyone here at Crossfit UNC, I want to wish you Happy Holidays and a wonderful new year. We will be starting up workouts again on Monday, January 9th at the normal times (8.00pm and 8.30pm at the Field House). For anyone who's particularly curious, here is the new trainer schedule:

Monday: Zach G and Courtney C
Tuesday: Savannah S, Freddie M, and Clint M
Wednesday: Anna K and Josh
Thursday: Timmons W and Matt M
Sunday: Henry E and Braden Z

Hopefully some improvements to the website will be coming soon, which should include new trainer profiles for all the people we're missing! If you don't recognize someone's name, I challenge you to go to their workout and see what they're like:)

Thanks for all the support you give us throughout the last year. We're looking forward to another great semester with you guys!

-Savannah Sipperly (new Internal Co-President) and Zach Greenwald (new External Co-President)

Location: Field House
WOD:
AMRAP 12 minutes

MAX push-ups (until broken)
200m run

Time: 8:00 and 8:30 PM
Location: Field House

WOD

80 thrusters (scalable to squats)
70 situps
60 burpees
50 dumbbell swings
40 pushups
*For firebreathers... work your way back up the ladder*

Come out and join us for the last Tuesday WOD of the semester!!

Time: 8 and 8.30 pm
Location: Eddie Smith Field House

In the style of Fight Gone Bad!

3 rounds of:
1 minute double unders (sub single unders)
1minute wall climbs (sub pushups)
1minute box jumps
1minute push presses
1minute suicides
rest one minute

Hey guys, super excited about this wod...fight gone bad is one of my favorites! hope to see ya out there for the last Monday wod of the semester.

A considerable number of persons are able to protect themselves against the outbreak of serious neurotic phenomena only through intense work.
Karl Abraham

protect yourself against serious exam-driven neurotic phenomena and come out tonight!!

Time: 5PM
Location: Eddie Smith Field House

WOD:
4 Rounds
Complete for time

24 squats
12 lunges each side
24 split jumps
24 jump squats

100 m run
40 hand release pushups

It’s not the size of the dog in the fight, but the size of the fight in the dog.
-Archie Griffen, two-time Heisman winner

Location: Field House
Time: 8:00 p.m. and 8:30 p.m.

WOD:

Burpee Delight/ Death by Pushup Warm up
20 Minute AMRAP

20 Meter Broad Jumps
20 Push Ups
20 Meter Walking Burpee
20 Thrusters

Hey everyone, as one of the founding leaders of CrossFit UNC I have seen this group grow from a 5 person workout group to a full fledged fitness machine. I have appreciated every moment I've had at CrossFit UNC and I've treasured the support that this community has given to this group. Y'all have made all the work that was put into creating this amazing program completely worthwhile. I am now stepping down in order to allow the next crop of leaders to take my place. Although I will continue to work out with y'all this will be my last WOD and I would really appreciate sharing this one with y'all, so if you have time I'd really appreciate seeing y'all. I look forward to seeing y'all out there tonight for one last hoorah.

Location: Field House
WOD:
AMRAP:20 mins
Partner Squats: Each partner does 10 squats**
Partner Drag: 100meters
Clapping Push Ups: Each partner does 20 push ups
Wheelbarrow: 100meters

**If you cannot do partner squats, each partner may do 10 weighted squats

Time: 8 and 8:30 PM
Location: Field House

WOD

AMRAP 15 minutes

50 m crabwalk
10 back extensions
10 forward rolls then bearcrawl until 50 m
20 / 10 hand release pushups

Time: 8:00pm and 8:30pm
Location: Eddie Smith Field House

WOD:
Three rounds for time, scale as necessary
10 push-ups
100m sprint
15 burpees
100m broad jumps
20 sit-ups
25 squat jumps

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