2018 Workouts of the Day

20-Dec Thursday - “Ultimately, There’s One Investment That Supersedes All Others: Invest In Yourself. Nobody Can Take Away What You’ve Got In Yourself, and Everybody Has Potential They Haven’t Used Yet.” Warren Buffett

Mobility/Warmup

 

Skill Work

 - 4 Position Power Snatch

 

AMRAP 12

3-6-9-12…

 - Box Jump Overs (24/20)

 - Deadlifts (135/95)

 

Finish

4 Rounds

 - :12 Plank Single Arm Rows (35/20)

 - :48 Plank Single Arm Rows (No Weight)

 

Cool Down/Mobility

 

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19-Dec Wednesday - “Always Jingle All The Way. Nobody Likes A Half-Assed Jingler”

Mobility/Warmup

 

12 Days of Christmas

 - 1 Sumo DL High Pull (75/55)

 - 2 Thrusters (75/55)

 - 3 Push Press (75/55)

 - 4 Power Cleans (75/55)

 - 5 Power Snatches (75/55)

 - 6 KB Swings (53/35)

 - 7 Pullups

 - 8 Knees-to-Elbows

 - 9 Box Jumps (24/20)

 - 10 Double Unders

 - 11 Burpees

 - 12 Overhead Walking Lunges (45/25)

 

Cool Down/Mobility

 

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18-Dec Tuesday - “Work Is Doing It. Discipline Is Doing It Everyday. Diligence Is Doing It Well Everyday.” Dave Ramsey

Mobility/Warmup

 

 Pause Barbell Hip Thrust

 - 1 x AMRAP (5 Second Pause) (135/115)

 - 1 x AMRAP (3 Second Pause) (155/135)

 - 1 x AMRAP (1 Second Pause) (175/155)

 

Nordic Hamstring Curl

 - 3 x 3

 

GHD Back Extensions

 - 3 x 8 (25/15 Plate)

 

6 Rounds

 - 500m Row

 - 6 Burpees Over Rowers

Then…

 - 150 Double Unders

 

5 Rounds

 - :15 Max DB/KB Squat (Fast) (35/26)

 - :30 DB/KB Squat (Slow) 

 

Cool Down/Mobility

 

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17-Dec Monday - “Hard Work Doesn’t Guarantee Success, But Success Isn’t Possible Without It”

Mobility/Warmup

 

Back Squat

 - 5 @ 57.5%

 - 5 @ 62.5%

 - 5 @ 67.5%

 - 5 @ 70%

*1 Minute of Air Squats Immediately Following Each Round

 

5 Rounds

 - 5 Power Snatches (135/95) (95/65) (45/35)

 - 10 Burpees Over The Bar

 - 30 Double Unders

 

5 Rounds

 - :12 Max Pullups

 - :48 Jumping Pullups

 

Cool Down/Mobility

 

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14-Dec Friday - "You Only Fail When You Stop Trying”

Mobility/Warmup

 

Skill Review

- WOD Movements

 

2015 Lurong Challenge

Champions Test

2 Rounds

- 1 Minute Max Deadlifts (155/100)

- 1 Minute Rest

- 1 Minute Max Box Jump Overs (30/24)

- 1 Minute Rest

- 1 Minute Max Hang Power Cleans (155/100)

- 1 Minute Rest

- 1 Minute Max Muscle Ups (Pullups)

- 1 Minute Rest

- 1 Minute Max Thrusters (155/100)

- 1 Minute Rest

- 1 Minute Max Calorie Row

 

Finisher

Tabata

- Hollow Rocks

 

Cool Down/Mobility

 

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13-Dec Thursday - “If I Feel Pain, I Am Alive. If I Am Alive, I Can Fight. If I Can Fight, I Can Win”

Mobility/Warmup

 

Skill Work

 - Power Snatch

 

“Professor Chaos” (Comptrain)

 - 30 Chest-to-Bar Pullups (Pullups)

 - 800m Run (1000/800m Row) (50/40 Calorie Bike)

 - 15 Power Snatches (115/75)

 - 800m Run (1000/800m Row) (50/40 Calorie Bike)

 - 15 Power Snatches (115/75)

 - 800m Run (1000/800m Row) (50/40 Calorie Bike)

 - 30 Chest-to-Bar Pullups (Pullups)

 

Finisher

5 Rounds

 - :12 Max Floor Press (95/65)

 - :48 PVC Press

 

Cool Down/Mobility

 

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Normal Hours Tomorrow 12-Dec Wednesday - “One Day You’ll Thank Yourself For Not Giving Up”

Mobility/Warmup

 

Strength Work

Back Squat

 - 5 @ 55%

 - 5 @ 60%

 - 5 @ 62.5%

 - 5 @ 65%

*1 Minute of Air Squats Immediately Following Each Round

 

“Even Stevens” (Comptrain)

AMRAP 16 EMOM

8 Rounds Alternating Each Movement

 - (10/8) Hand-Release Pushups + 20 DUs (40 Singles)

 - Max Calorie Row

*Score - Least Number of Calories In One Round During The 8 Minutes of Rowing

 

Finisher

2 Rounds

 - 10 Plank Pikes on Rower

 

Cool Down/Mobility

 

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7-Dec Friday - “Even The Worst Days Only Last 24 Hours”

Mobility/Warmup

 

Skill Work

 - Power Snatches

 

Karabel Deconstructed

5 Rounds

 - 3 Power Snatches (135/95)

 - 15 Wall Balls (20/14)

 - 3 Power Snatches (135/95)

 - 15 Wall Balls (20/14)

 - Rest 1 Minute

 

Finisher

 Pause Barbell Hip Thrust

 - 1 x AMRAP (5 Second Pause) (135/115)

 - 1 x AMRAP (3 Second Pause) (155/135)

 - 1 x AMRAP (1 Second Pause) (175/155)

 

Nordic Hamstring Curl with Pulses

 - 3 x 3 (3 Pulses per Rep)

 

GHD Back Extensions

 - 3 x 8 (25/15 Plate)

 

Cool Down/Mobility

 

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6-Dec Thursday - “If The Path Before You Is Clear, You’re Probably On Someone Else’s.” Joseph Campbell

Mobility/Warmup

 

Pick a Skill

 

7 Rounds

- :30 Double Unders

- :15 Rest

- :30 Push Press (95/65)

- :15 Rest

- :30 Front Squats (95/65)

- :15 Rest

 

5 Rounds

- :12 Max Pullups/Floor Press

- :48 Jumping Pullups/Floor Press

 

Cool Down/Mobility

 

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5-Dec Wednesday - "The Only Person Responsible For Your Success Is You”

Mobility/Warmup

 

Regional 9.3 (Asia)

 - 900m Run

 - 15 KB Swings (53/35)

 - 15 Deadlifts (225/185)

 - 15m DB/KB Lunges (53/35)

 - 15 DB/KB Cleans (53/35)

 

AMRAP 12

 - 5 Pullups

 - 10 Burpees

 - 15 KB Swings (53/35)

 - 20 Double Unders

 

Cool Down/Mobility

 

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2017 Workouts of the Day

12.29.17 - “Life Is A Fight. Don’t Let It Overwhelm You. Adapt, and Combat Every Situation It Throws At You” Tim Mellrath

Mobility/Warmup

 

10-9-8-7-6-5-4-3-2-1 Reps For Time

 - Deadlifts (225/185) (185/135) (135/95)

 - Shuttle Runs

 

AMRAP 6

 - 20 Double Unders

 - 10 Shoulder-to Overhead (95/65) (75/45)

 

Cool Down/Mobility

 

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12.28.17 - "Your Body Will Argue That There Is No Justifiable Reason To Continue. Your Only Recourse Is To Call On Your Spirit, Which Fortunately Functions Independently of Logic!” Tim Noakes

Mobility/Warmup

 

EMOM 10

 - 4 Front Squats (70%)

 - 3 Burpees

 - 3 Pullups

 

3 Rounds

 - 1 Minute Box Jumps (24/20)

 - 1 Minute Wall Balls (20/14)

 - 1 Minute Rowing (Calories)

 - 1 Minute Rest

 

Cool Down/Mobility

 

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12.27.17 - "Success Is A Journey, Not A Destination. The Doing Is Often More Important Than The Outome. Let Your Actions Show The True You”

Mobility/Warmup

 

Partner WOD

8 Minutes

 - Shuttle Runs

 - Total Clean and Snatch for Each Person

*Score is # of Shuttle Runs Total and A Max Clean and Snatch from Each Person

 

Partner WOD

 - Max Reps in 3 Minutes - 21 Thrusters/21 Over-the-Bar Burpees/Max Pullups

 - Max Reps in 2:30 Minutes - 21 Thrusters/21 Over-the-Bar Burpees/Max Knees-to-90

 - Max Reps in 2 Minutes - 21 Thrusters/21 Over-the-Bar Burpees/Max DB/KB Snatch

*Thrusters (96/65)

*DB/KB Snatch (50/35)

 

Cool Down/Mobility

 

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12.22.17 - “On Good Days I Workout. On Bad Days I Workout Harder”

Mobility/Warmup

 

Tabata

 - Power Clean 

 

AMRAP 10

 - 50 Barbell Jumps

 - 40 Deadlifts (225/185)

 - 30 Burpee Box Jumps (24/20)

 

Cash Out

 5 Rounds

 - 100m Sprint

 

Cool Down/Mobility

 

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12.21.17 - “We Grow A Lot Like Muscles Do. When Pushed To Our Limits and Torn Open We Recover and Grow Stronger Than We Were Before”

Mobility/Warmup

 

AMRAP 6

 - 10 Calorie Row/7 Calorie Bike

 - 8 KB/DB Overhead Squats (53/35) (44/26) (35/18) (Alternate Arms Each 4)

 

 - Rest 3 Minutes - 

 

AMRAP 6

 - 10 STOH (95/65)

 - 10 Pushups

* :30 on, :30 off

 

Tabata

 - KB/DB Situps

 

Cool Down/Mobility

 

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12.20.17 - “I Can’t But We Can”

Mobility/Warmup

 

Partner WOD

 - 2:00 Max Wall Balls (20/14)

 - 1:00 Max Toes to Bar/Knees to 90

 - 1:00 Max Wall Balls (20/14)

 - 2:00 Max Bar Muscle Ups/Pullups

 - 1:00 Max Wall Balls (14/10)

 - 1:00 Max HSPU/Burpees

 

 - 4 Minutes Rest - 

 

 - 2:00 Max Wall Balls (20/14)

 - 1:00 Max Toes to Bar/Knees to 90

 - 1:00 Max Wall Balls (20/14)

 - 2:00 Max Bar Muscle Ups/Pullups

 - 1:00 Max Wall Balls (14/10)

 - 1:00 Max HSPU/Burpees

 

Cool Down/Mobility

 

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12.19.17 - "The Best Excuse Not To Go To The Gym Is That You Just Got Back”

Mobility/Warmup

 

Tabata

 - Hang Power Snatch 

 

Skill Work

 - Rope Climbs

 - Hand Stand Pushups

 

3 Rounds

 - 400m Row (Stay Above 1000)

 - 5 Handstand Pushups

 - 25 Double Unders

 - 10 Pushups

 

Cool Down/Mobility

 

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12.18.17 - "If All You Can Do Is Crawl. Then Start Crawling” Rumi

Mobility/Warmup

 

Partner WOD

5 Rounds

 - Gym Sprint (Down and Back)

 - Gym Sprint (Down), Box Jump Over x 2, Gym Sprint (Back)

 - Gym Sprint (Down), Box Jump Over x 2, 5 Hang Power Cleans (70%), Gym Sprint (Back)

 - Partners Switch

 

CrossFit Open 16.5

21-18-15-12-9-6-3

 - Thrusters (95/65) (75/45) (45/35)

 - Bar Facing Burpees

 

Cash Out

 - 50 Double Unders

 

Cool Down/Mobility

 

crossfit15-501.com

12.15.17 - “Every Rep Is An Opportunity To Get Better”

Mobility/Warmup

 

Movement Prep

 - Power Snatch

 

3 Rounds

 - 24 Double Unders

 - 12 Power Snatches (95/65)

 - 9 Burpees

*2 Minute Recovery Row After Each Round

 

Cash Out

Tabata

 - Hollow Rocks

 

Cool Down/Mobility

 

crossfit15-501.com

Copy Of -12.15.17 - “Every Rep Is An Opportunity To Get Better”

Mobility/Warmup

 

Movement Prep

 - Power Snatch

 

3 Rounds

 - 24 Double Unders

 - 12 Power Snatches (95/65)

 - 9 Burpees

*2 Minute Recovery Row After Each Round

 

Cash Out

Tabata

 - Hollow Rocks

 

Cool Down/Mobility

 

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CrossFit 15-501 Chapel Hill Pittsboro UNC Carrboro fitness workout

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

*Showers Available*

We are an Air Conditioned facility and the only gym in Chapel Hill with 24/7 Access

6am, 7:30, 8:30, 4:30pm, 5:30, 6:30

6am, 7:30, 8:30, 4:30pm, 5:30, 6:30

6am, 7:30, 8:30, 4:30pm, 5:30, 6:30

6am, 7:30, 8:30, 4:30pm, 5:30, 6:30

6am, 7:30, 8:30, 4:30pm, 5:30

9am

We are a 24/7 facility allowing both members and non-members access to the gym 24 hours a day, 7 days a week.

*Any temporary changes to the schedule or general announcements will be located on the CrossFit 15-501 Facebook page

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