Posted by Bobby Nicholson on 04/25 at 10:02 PM
Finals!
Thursday, April 25, 2013
So everyone knows, there WILL NOT be Crossfit classes for the rest of the semester. This means that there will be no Crossfit classes on Sunday, April 28th or during the weeks of finals. Crossfit UNC will resume its weekly classes sometime at the beginning of the 2013 fall semester. And yes, we will publicize when Crossfit UNC will resume holding workouts so that everyone knows and can come workout. With that being said, it has been another phenomenal year. The entire coaching staff is very proud of the progress that everyone has made and we hope to see many of you return to workout with us next year! We would like to wish everyone luck on their finals and we cannot wait to start coaching you all again next year!
Thursday, April 25th at CrossfitUNC
Time: 8 and 8:30 PM
Location: Eddie Smith Field House
There will be a surprise WOD today - come prepared for anything! It will be Zach and Courtney's last day coaching so come out and thank them for all the hard work that they've done over the past couple years!
Location: Eddie Smith Field House
There will be a surprise WOD today - come prepared for anything! It will be Zach and Courtney's last day coaching so come out and thank them for all the hard work that they've done over the past couple years!
Posted by Braden Zahora on 04/25 at 12:20 PM
Tuesday, April 23 at CrossFit UNC
Monday, April 22, 2013
Time: 8:00pm and 8:30pm
Location: Eddie Smith Field House
50 squat jumps
One lap around track (sprint straigh-aways, jog curves)
25 Burpees
One lap around track (sprint straigh-aways, jog curves)
50 Lunge jumps
One lap around track (sprint straigh-aways, jog curves)
25 Tuck Jumps
One lap around track (sprint straigh-aways, jog curves)
Location: Eddie Smith Field House
50 squat jumps
One lap around track (sprint straigh-aways, jog curves)
25 Burpees
One lap around track (sprint straigh-aways, jog curves)
50 Lunge jumps
One lap around track (sprint straigh-aways, jog curves)
25 Tuck Jumps
One lap around track (sprint straigh-aways, jog curves)
Posted by Anna Karam on 04/22 at 08:19 PM
Monday April 22nd at Crossfit UNC
Time: 8:00 PM and 8:30PM
Location: Eddie Smith Field House
WOD:
AMRAP - 15 min:
3 wall walk ups
10 1 legged burpees (5 on each leg)
10 V-ups
“Quitters Never Win and Winners Never Quit”
-Unknown
Location: Eddie Smith Field House
WOD:
AMRAP - 15 min:
3 wall walk ups
10 1 legged burpees (5 on each leg)
10 V-ups
“Quitters Never Win and Winners Never Quit”
-Unknown
Posted by Braden Zahora on 04/22 at 07:09 AM
Sunday, April 21st
Sunday, April 21, 2013
Warm-Up:
3 Rounds:
10 Air Squats
10 Hand Release Push Ups
WOD:
2 Rounds:
50 split squat jumps (each jump counts as 1 rep)
25 burpees
400 m Run
Post Workout:
Samson Stretch
10 minute Squat Test
If you're struggling with push ups, check out this video on developing into a pushup ninja
http://www.youtube.com/watch?v=1h2TUz2eod4&feature=player_embedded
3 Rounds:
10 Air Squats
10 Hand Release Push Ups
WOD:
2 Rounds:
50 split squat jumps (each jump counts as 1 rep)
25 burpees
400 m Run
Post Workout:
Samson Stretch
10 minute Squat Test
If you're struggling with push ups, check out this video on developing into a pushup ninja
http://www.youtube.com/watch?v=1h2TUz2eod4&feature=player_embedded
Posted by Bobby Nicholson on 04/21 at 12:57 AM
Thursday, April 18th at CrossfitUNC
Thursday, April 18, 2013
Time: 8 and 8:30 PM
Location: Eddie Smith Field House
There will be a surprise WOD today - come prepared for anything!
Location: Eddie Smith Field House
There will be a surprise WOD today - come prepared for anything!
Posted by Braden Zahora on 04/18 at 06:04 PM
Tuesday, April 16th at Crossfit UNC
Tuesday, April 16, 2013
Time: 8pm and 8.30pm
Location: Eddie Smith Field House
Station Workout!
everyone will get into groups and move through the stations. there will be a one minute rest after each round, and everyone will complete three rounds. this is in the style of fight gone bad, one of my favorite crossfit workouts!
1 minute split jumps
1 minute push press
1 minute jumping rope // tuck jumps
1 minute bootstrappers
1 minute half moons
this is one of my last programmed workouts as a crossfit trainer, so come on out and have fun!!
"lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it". -Plato
Location: Eddie Smith Field House
Station Workout!
everyone will get into groups and move through the stations. there will be a one minute rest after each round, and everyone will complete three rounds. this is in the style of fight gone bad, one of my favorite crossfit workouts!
1 minute split jumps
1 minute push press
1 minute jumping rope // tuck jumps
1 minute bootstrappers
1 minute half moons
this is one of my last programmed workouts as a crossfit trainer, so come on out and have fun!!
"lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it". -Plato
Posted by Savannah Sipperly on 04/16 at 09:12 AM
Monday, April 15th 2013 at CrossFit UNC
Sunday, April 14, 2013
We're going to celebrate the return of spring (or maybe we skipped right into summer) with one of my favorite ways to condition outside: stadiums!
3 rounds for time
1 set of stadiums
-7 push ups every time you finish going up a set of stairs
-7 tricep dips every time you finish going down a set of stairs
100m backwards run
3 rounds for time
1 set of stadiums
-7 push ups every time you finish going up a set of stairs
-7 tricep dips every time you finish going down a set of stairs
100m backwards run
Posted by Heather Frederick on 04/14 at 08:39 PM
Sunday, April 14th
Warm Up:
Dynamic Warm Up
Calf/Hamstring Stretch
WOD:
3 rounds:
800 m run
50 sit ups
Post Workout:
Samson Stretch
Calf/Hamstring Stretch
Dynamic Warm Up
Calf/Hamstring Stretch
WOD:
3 rounds:
800 m run
50 sit ups
Post Workout:
Samson Stretch
Calf/Hamstring Stretch
Posted by Bobby Nicholson on 04/14 at 11:22 AM
Thursday April 11th at CrossFit UNC
Wednesday, April 10, 2013
Location: Eddie Smith Field House
Time: 8:00 and 8:30
Happy Thursday Everyone!
I thought it was due time for a partner workout, that way we can all bond over our love for these workouts! Besides...Its always good to get to know a new face.
Partner WOD for Time: 15 Minute Cap
200 Meters of Wheelbarrow (Scale to Bear Crawl if Necessary)
Then:
As a pair accumulate
100 Squats
200 Sit Ups
200 Mountain Climbers
100 Push Ups
If this isn't enough of a challenge for some of you out there, after you finish your wheelbarrow, each partner is responsible for the numbers above.
When you finish, plank until time runs out.
"The only benefits you receive from cheating are these: you improve your ability to lie to yourself and others, you increase your magnetism towards entitlement, and you increase the distance between you and your goals" - Chase Walker La Rue - the most hated trainer of all. So don't cheat.
Tell your friends and like our facebook page, feel free to add us trainers as well and we can communicate better!
Time: 8:00 and 8:30
Happy Thursday Everyone!
I thought it was due time for a partner workout, that way we can all bond over our love for these workouts! Besides...Its always good to get to know a new face.
Partner WOD for Time: 15 Minute Cap
200 Meters of Wheelbarrow (Scale to Bear Crawl if Necessary)
Then:
As a pair accumulate
100 Squats
200 Sit Ups
200 Mountain Climbers
100 Push Ups
If this isn't enough of a challenge for some of you out there, after you finish your wheelbarrow, each partner is responsible for the numbers above.
When you finish, plank until time runs out.
"The only benefits you receive from cheating are these: you improve your ability to lie to yourself and others, you increase your magnetism towards entitlement, and you increase the distance between you and your goals" - Chase Walker La Rue - the most hated trainer of all. So don't cheat.
Tell your friends and like our facebook page, feel free to add us trainers as well and we can communicate better!
Posted by Chase La Rue on 04/10 at 08:46 PM
Tuesday April 9th at CrossFit UNC
Tuesday, April 09, 2013
8:00 and 8:30 at Eddie Smith Field House
Happy Tuesday today! And Happy registration to some of you! So glad that so many of you have been coming consistently and enjoying the WODs that we put together. Keep giving us your input and we will do our best to work with it! Remember that you're going to get as much out of these workouts as you want to so keep working hard! Everyone's doing great!
That being said...
Today we will be doing the best shuttle run ever
18 minute AMRAP of
50 meter/yard shuttle run
10 Burpees (at start)
Sprint 10 meters
10 Push Ups, 10 Sit Ups, 10 Air Squats
Walking Lunges back to the starting line
10 Burpees.
That will be repeated up to the 50 meter line!
After you reach the 50 meter line and return to the start line you will count down like:
Sprint to the 40 Meter line
10 Push Ups, 10 Sit Ups, 10 Air Squats
Bear Crawl back to the starting line
10 Burpees.
Repeat until the 10 meter sprint...Then go again.
“Never give up, for that is just the place and time that the tide will turn.”
See everyone tonight!
Happy Tuesday today! And Happy registration to some of you! So glad that so many of you have been coming consistently and enjoying the WODs that we put together. Keep giving us your input and we will do our best to work with it! Remember that you're going to get as much out of these workouts as you want to so keep working hard! Everyone's doing great!
That being said...
Today we will be doing the best shuttle run ever
18 minute AMRAP of
50 meter/yard shuttle run
10 Burpees (at start)
Sprint 10 meters
10 Push Ups, 10 Sit Ups, 10 Air Squats
Walking Lunges back to the starting line
10 Burpees.
That will be repeated up to the 50 meter line!
After you reach the 50 meter line and return to the start line you will count down like:
Sprint to the 40 Meter line
10 Push Ups, 10 Sit Ups, 10 Air Squats
Bear Crawl back to the starting line
10 Burpees.
Repeat until the 10 meter sprint...Then go again.
“Never give up, for that is just the place and time that the tide will turn.”
See everyone tonight!
Posted by Chase La Rue on 04/09 at 08:33 AM
Monday, April 8th at Crossfit UNC
Sunday, April 07, 2013
Time: 8:00 and 8:30 PM
Location: Field House
WOD for time:
400m Broad Jumps
On the 30 second: 5 Lemon Squeezers
On the minute: 10 Pushups
Location: Field House
WOD for time:
400m Broad Jumps
On the 30 second: 5 Lemon Squeezers
On the minute: 10 Pushups
Posted by Michael Yim on 04/07 at 05:49 PM
Sunday, April 7th
Saturday, April 06, 2013
Warm Up:
Dynamic Warm Up
Learn the Movements
WOD:
21-15-9
Ground to Overhead 45#/25# plate
Back Squats 45#/25#
**If there are not enough plates, this will become a partner workout with 10 burpees added between the ground to overhead and the squats and 10 burpees added after the back squats.
Post Workout:
Samson Stretch
Paleo Chair
**A note on movement standards: "We are what we repeatedly do. Excellence, then, is not an act, but a habit."--Aristotle
Dynamic Warm Up
Learn the Movements
WOD:
21-15-9
Ground to Overhead 45#/25# plate
Back Squats 45#/25#
**If there are not enough plates, this will become a partner workout with 10 burpees added between the ground to overhead and the squats and 10 burpees added after the back squats.
Post Workout:
Samson Stretch
Paleo Chair
**A note on movement standards: "We are what we repeatedly do. Excellence, then, is not an act, but a habit."--Aristotle
Posted by Bobby Nicholson on 04/06 at 02:32 PM
Thursday, April 4th at CrossFit UNC
Wednesday, April 03, 2013
Time: 8:00pm and 8:30pm
Location: Eddie Smith Field House
Final WOD of 2012 Tar Heel Challenge
For time
50 Hands release Push up
25 Air Squats 45#/25#
20 Walking lunges 45#/25#
400 m run with bumper plate
Location: Eddie Smith Field House
Final WOD of 2012 Tar Heel Challenge
For time
50 Hands release Push up
25 Air Squats 45#/25#
20 Walking lunges 45#/25#
400 m run with bumper plate
Posted by Courtney Kelly on 04/03 at 09:33 PM
Tuesday, April 2nd at CrossFit UNC
Monday, April 01, 2013
Time: 8:00pm and 8:30pm
Location: Eddie Smith Field House
WOD:
3 rounds for time:
100m Overhead walking lunge
100m Bear Crawl
Stadium run
100m Broad jumps
Location: Eddie Smith Field House
WOD:
3 rounds for time:
100m Overhead walking lunge
100m Bear Crawl
Stadium run
100m Broad jumps
Posted by Anna Karam on 04/01 at 10:39 PM
