Time:9 PM
Location Belk Track

WOD:
AMRAP (as many rounds as possible) in 20 minutes of:

60 meters Bear Crawl (across the field)
15 Burpees
50 meters Crab Walk
15 Knees to Elbows


This WOD is self scaling. Go at it 100 percent and leave it all out on the field. We will be going over knees to elbows, so don't be concerned if you don't know what that is.

We are going to repeat this WOD today, we will also be releasing the t-shirt design to y'all and I will hopefully get off my butt at some point this week and get the shirts priced out.



Results
David 3.25
Raj 2.8
Jordan 4
Natascha 2
Brittany 2.5
Julia 2
Anna H 2.5
Freddy 3.2
Anna K 3

Time: 5PM

Location: Belk Track

WOD:

Complete for time:

Partner Bootcamp Workout:

Partner Shoulder Raises-50
Back Hyperextension-50
Partner Squats-50
Wheelbarrow Pushups-50
Partner Leg Throws-50

After a night full of Halloween fun, this is going to be just what you want. Hope to see you guys out there!

Results:

14:05 Caitlin and David
16:32 Nathan and Devin
17:55 Kathy and Natascha

WOD: 4 Rounds for time of:

20 Dumbbell Swings
30 Push-ups
500 Meter Row

This is a WOD off the main site. For the rowing check out this video http://www.youtube.com/watch?v=88kUfmy-Apk it should explain the technique. There is also the Heels for Hope 5K race on Saturday that benefits breast cancer research and I encourage everyone to come out, the link to it's main site is http://www.heels4hope.com/ the race begins at 10 in front of Granville. Juan and David will probably be running it, depends on Friday night I suppose. Good work this week, have a good weekend and remember to wish Tanner a happy birthday, in person or over Facebook.

Time: 9PM
Location: Steps of Wilson Library (by the Lower Quad)

WOD:
Complete for time:
Level 3
75 jumping Burpees
150 Sit-ups
Level 2
50 jumping Burpees
100 Sit-ups
Level 1
30 jumping Burpees
75 Sit-ups

We have done this WOD before, so this will be a good opportunity to track progress. If you participated in this WOD on September 24th, check out your times here. Also, be sure to complete the survey for our T-Shirts!


Results:
Jessica L1 7:11
Susannah L1 7:43
Kathryn L1 8:06
Anna L2 + 50 squats 9:02
Juan L3 9:20
Shannon L3 9:20
Kevin L3 10:20
Caitlin L3 11:14
Natascha L3 12:53
Kathy L3 13:00
Brittany L3 13:26

Time: 9PM
Location: Meet at the steps of Wilson Library
WOD:
Complete for time:
Level 3:
100 Box Jumps
100 Sit-ups
100 Elevated Push-Ups
100 Squats
100 Dips
50 Burpess

Level 2:
75 Box Jumps
75 Sit-ups
75 Elevated Push-Ups
75 Squats
75 Dips
35 Burpees

Level 1:
50 Box Jumps
50 Sit-ups
50 Elevated Push-Ups
50 Squats
50 Dips
25 Burpees

Lets get out there and have some fun. I am looking forward to seeing all of you come out. Just remember I yell because I care, I want to see some hardcore intensity tonight. We have also made the survey for the t-shirts to see which one we would like to get made. So please Click Here to take survey It will only take 5 minutes and your input is very much appreciated.


Kathryn 19:09
Julia 18:17
Natasha 15:52
Anna 20:14
Matt 21:07
Brittany 21:14
Shannon 21:49
Nathan 22:14
Freddy 23:38
Caitlin 24:43
Flora 25:09
Leslie 25:40

Good job everyone. This was one of the hardest WOD's we have done and I am happy to see that no one had to be taken to the hospital.

Time: 9PM
Location: Belk Track

WOD:
(Alteration)
Five rounds for max reps of:
Body weight bench press
Pull-ups

We changed this WOD due to the rain and small amount of people. Bench weight was scaled down and pull-ups were scaled to hangs as needed.



Results
Joey
Bench (135 pounds) 8,5,5,4,3
Pull-ups 11,6,5,4,4
Kyle Olson
Bench (155) 20,17,13,10,10
Pull-ups 18,15,11,10,12
Will Owens
Bench (135/145 pounds) 9,10,5,4,5
Pull-ups 7,5,3,2,15 (w/ band)
Devin
Bench (135/145 pounds) 10,8,3,5,5
Pull-ups 7,5,5,5,18 (w/ band)
Shannon Kerr
Bench (75 pounds) 16 (@ 65 pounds), 13, 10,7,7
Hang 10sec, 23,24,25,26 (way to improve!)
Nathan Mackay
Bench (185 pounds) 11,8,7,5,5
Pull-ups 31,27,24,21,18

Devin, Will, and Kyle also jump roped for 5 minutes for max jumps

Time: 9 PM
Location: Belk Track

WOD:
5 rounds for time of:

Level 3:
20 meters traveling burpees
20 Sit ups
20 squats

Level 2:
15 meters traveling burpees
15 sit ups
15 squats

Level 1:
10 meters traveling burpees
10 sit ups
10 squats

Note: as usual scale to your level, also bring something warm if you need it.


Always nice to see a smile during a workout.

Official group workouts will but put on hold starting this Thursday October 22nd, and then resume on Monday October 26th. If you are here during break, try and communicate through comments in order to get groups together. I know a bunch of you expressed interest in still getting a WOD in over the break. I would suggest selecting one of the many WODs we have done previously, looking up your results, and attempting to beat that time. This is the best way to track performance. Good luck and have a great break!



p.s. Post your WOD and times to comments, and then I'll turn them into website entries.

Time:9 PM
Location: Belk Track

WOD: 4 Rounds for Time

Level 3
200 Meter Run
30 Push-Ups
200 Meter run
30 Pistols

Level 2
200 Meter Run
20 Push-Ups
200 Meter run
20 Pistols

Level 1
200 Meter Run
10 Push-Ups
200 Meter run
10 Pistols

Hey guys, looking forward working off the ten pounds of weight I put on at the state fair Tuesday night. In the case that you are going to the Fair, Fried peanut butter and Jelly sandwiches are the way to go, end of story.


Results:
Natascha Level 3 (no run) 14:19
Shannaon Level 3 14:14
Courtney Level 2 14:14
Julia Level 2 15:12
Anna Level 2 (subbed pistols for 40 squats) 16:38

Time: 9PM
Location: Belk Track

WOD:
2 rounds for time:

Level 3:
Stadiums
150 Sit-ups
50 Lunges (w/ water jug)

Level 2:
Stadiums
100 Sit-ups
50 Lunges

Level 1:
¾ Stadiums
50 Sit-ups
30 Lunges

Results
Jordan 15:21 L2
Andrew 17:38 L2
Matt 17:44 L3
Chris 18:05 L2
Tanner 18:19 L3
Shannon 18:48 L3
Devin 19:26 L3
Myles 20:16 L3
David 20:23 L3
Natascha 20:32 L3 (no stadiums)
Caitlin 21:16 L3
Leslie 21:25 L3 (no jug)
Anna K. 22:26 L3
Tommy 22:38 L3
Flora 22:50 L3/L2
Jordie 22:58 L3
Cathey 23:10 L3/L2
Anna 26:07 L3 (no jug)
Brittany 27:17 L2

Time: 9 p.m.
Location: Belk Track

WOD:
4 rounds for time

Level 2:
20 tuck jumps
Run 50 meters
20 push ups
Run 50 meters
10 burpees
Run 100 meters

Level 1:
10 Tuck jumps
Run 50 meters
10 push ups
Run 50 meters
5 burpees
Run 100 meters

As usual number of rounds can be scaled individually.



Results:
Nathan 8:33
Kevin 8:46
John C 9:37
Chris 9:43
Jon P 9:57
Shannon 10:04
Jordan 10:06
Matt 10:13
Jordie 10:26
Caitlin 10:30
Natascha 10:40
Myles 10:46
William 11:05
Daniel 11:22
Leslie 11:33
Julia 12:04
Courtney 12:04
Ben 12:36

CrossFit UNC is opening up the application process to become an Assistant Trainer at CrossFit UNC. In this capacity, assistant trainers will be responsible for helping lead workouts, publishing website information, and organizing other activities. Most importantly, assistant trainers will be paired with experienced trainers in a mentorship relationship that facilitates the transition into becoming a head trainer next semester. Please email .(JavaScript must be enabled to view this email address) before Thursday, October 22nd to request more information.

Time: 5PM
Location: Belk Track

WOD:
In teams of three, complete for time:

Level 3:
Leap frogs (400m)
Pull-ups (150)
Piggy-back run (800m)
Handstand push-ups (100)

Level 2:
Leap frog (300m)
Pull-ups (100)
Piggy-back run (600m)
Handstand push-ups (75)

Level 1:
Leap frog (200m)
Pull-ups (75)
Piggy-back run (400m)
Handstand push-ups (50)

We have some new exercises to enjoy for this one! Bring your friends out and have some fun!

Results
(Small turnout, but we definitely had fun)
Caitlin, Freddie, Nathan - 27:00 Level 3

Time: 9PM
Location: Belk Track

WOD:
Elizabeth
See yesterday's post for instructions.
I wanted to make this the rest day WOD, so that you all could try and beat the times below.
We had a small turnout on Thursday, but we had fun trying this one out. You all should definitely give it a shot.
Post times to comments.

Time: 9PM
Location: Belk Track

WOD:
(Alteration)
Elizabeth:
21 Squat Cleans
21 Ring Dips
15 Squat Cleans
15 Ring Dips
9 Squat Cleans
9 Ring Dips

Level 3 weight is 135 pounds, but everyone should scale as necessary. Because we do not have rings to do dips on, we should do two times the prescribed number of ring dips. That means the first 21 Ring dips, turn into 42 regular dips done on the triceps developers. Make sure to hit 90 degrees with the dips. If you need to, add weighted assistance by doing them on the assisted pull-up/dip machine, but dont lower the reps.

Results:
Nathan (135#, unassisted dips) 17:30
Matt (95#, unassisted dips) 20:40
Shannon (65#, switched to 55, assisted dips) 19:25
Natascha (65#, assisted dips) 21:07