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Comments Off on 2/24/17

2/24/17

1 Lap Overhead Carry 5 weighted Ring dips 10 weighted GHD or T2B 5 Rounds     12 Plate ground to overhead - Advanced: 2 plates 21 Plate(s) Squat ME Plate(s) Bent Over Row ME Plate(s) Floor press :30 rest 4 rounds 15 min cap

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Comments Off on 2/23/17

2/23/17

200 m backward run 200 m forward run 2 Rounds for time     Jerk from rack 1,1,1,1,1 increase weight       2,4,6,8... Clean S2OH Back squat Pull up T2B 14 min AMRAP

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Comments Off on 2/22/17

2/22/17

Muscle Ups - 4x3 OR 4x3 Transitions       Overhead Lunges 5 Per Leg 20 Hops over Bar 3 Per Leg Rest 2:00 4 Rnds       Pistols KB Swings HSPU's 21-15-9 12 min cap/10 min cap adv

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Comments Off on 2/21/17

2/21/17

Row 1000 Run 800 Row 500       Power Clean + Front Squat   1+3 EOMOM AHAP 6 rounds Must come to standing before first front squat       14 Min AMRAP 2 DL 12 Ring Dips 22 Bar facing burpees

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Comments Off on 2/20/17

2/20/17

Annie 8 min cap NO single unders - 1/2 as many attempts       15 Thrusters 15 C2B pullups Rest 2:00 4 rounds Thrusters must be unbroken       On a running clock: 4 Min AMRAP 10 Power snatches 10 Box jump4 Min AMRAP 10 Wallball 10 Power snatches 4 Min AMRAP 10 Wallball 10 Box Jumps

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Comments Off on 2/18/17

2/18/17

6 Bench 15/10 GHD Alternate for 5 rounds NFT       AMRAP 12 30 Double unders 10 Power cleans 1 Rope Climb (legless if you can)Rest 2:00 then AMRAP 8 30 Double unders 8 Squat snatch 1 Rope Climb (legless if you can)   *Partner 1 completes one set (30 DU) . Then partner 2 completes one set (30 DU). Continue alternating sets. ( then ...

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Comments Off on 2/17/17

2/17/17

3/3 Landmine row 1 Stone to platform Weighted 1 leg box squat 5 Rounds     1 length Weighted duck walk 1/1 lap 1 arm Farmers Walk 5/5 Push Prress 1/1 lap 1 arm Overhead Farmers Walk 12 Min AMRAP

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Comments Off on 2/16/17

2/16/17

2:00 ME Wall balls 20/14 - 10/9 - not heavy or high     Jerk from rack 3,2,2,,1,1,1 increase weight Pec minor and Lat mobility between sets     2 Lap sprint 20 Tuck jumps 200m Burden run 20 Squats with burden 2 Lap sprint Rest :60 4 rounds

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Comments Off on 2/15/17

2/15/17

Alternating EMOM 14 6 Good mornings 8 Burpee box jumps       15 OH squats ME Pullups 15 OH Squats ME T2B Rest 3:00 Repeat with only 5 reps OHS (way heavier) - Repeat entire thing for 2 rounds (15,15,5,5 x2)       Burnout: To be completed after resting 3:00 after Metcon :60 ME American Swing AHAP 5 Burpees immediately after :60 for EVERY second the KB is not ...

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Comments Off on Bring a Friend Week/Month!

Bring a Friend Week/Month!

Happy Valentine's Day CrossFit Chapel Hill Family!   Fitness is in the air! Every week for the next month (2/14/17-3/14/17) at CrossFit Chapel Hill is Bring a Friend Week! Each week you can bring a new friend, Valentine, BFF, co-worker, or family member to enjoy 7 consecutive days of fitness for FREE!   We ...

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