UNK CrossFit Moving Forward

UNK CrossFit no longer offers a daily WOD. We have chosen to follow the programming provided by CrossFit Archway. Our relationship with CrossFit Archway continues to grow and we recommend their Box to anyone looking for a CrossFit Family. UNK CrossFit will continue in it’s non-profit function offering UNK students PE course Credit through the PE 110 course. Feel free to browse past workouts for ideas that can be completed at UNK.

If you are a UNK student and are interested in taking CrossFit for Credit visit myBlue for course availability. If you search courses it is PE 110- CrossFit.

Thanks CrossFit Community for your support and we will continue to expand the CrossFit equipment and availability at UNK.

If you are looking for a WOD visit crossfitarchway.com. Also if you are looking to find a CrossFit Gym in Kearney outside of UNK CrossFit PE 110 classes, CrossFit Archway has a lot of classes available and there is a CrossFit Family there that is second to none.

GO Lopers!


Posted in Uncategorized

Thursday/Friday 130627/130628


Teams of 4 Complete the Following:

As Many Rounds As Possibly in 20 min of:
-Run 400 (you’re the rabbit)
-AMRAP Burpee Broad Jump
-AMRAP Box Jump
-AMRAP Toes to Bar

The last post for UNK CrossFit for at least the remainder of the summer. If you are looking for a gym in Kearney, NE I recommend CrossFit Archway. Crossfitarchway.com- the website will still be live so feel free to continue to use any and all WODs by using the search function. Thank you it has been a fun ride!

Posted in Team, WOD Tagged with: , , ,

Wednesday 130626


Hells Half Mile

For time:
25 Burpees
100 yard walking lunge
100 yard Bear crawl
100 yard broad jump
200 yard med ball (20#) throw and chase
Shuttle run (25 yards out and back, 50 yards out and back, 75 yards out and back)
25 Burpees


Meet at Foster Field. Compare to 120727

Picture courtesy of Lopers.com

Posted in WOD Tagged with: , , , ,

Tuesday 130625


For time:
Run 800 meters

7 rounds of couplet:
7 Handstand push-up
7 One legged squat

Finish with-
Run 800 meters

Posted in No Equipment, WOD Tagged with: , ,

Monday 130624


Those Burpees Suck

10 Pull-ups
20 KB swings
30 Box jump
40 Push-ups
50 Sit-ups
60 Burpees
10 Pull-ups

Posted in WOD Tagged with: ,

Thursday/Friday 130620/130621


Team WOD:
Run 200m each (relay)
150 Thrusters (45#/30#)
100 Pull-ups
50 Box Jumps (24″/20″)
Run 200m each (relay)

Teams of 3-
1 person works
1 person holds Medicine Ball overhead
1 person rests
* If the medicine ball hits the ground, 10 burpees for each person!

Posted in Team, WOD Tagged with: , , ,

Wednesday 130619


For Time:
15 Thrusters (75/55)
Run 200 Meters
20 Thrusters
Run 200 Meters
30 Thrusters
Run 200 Meters

15 minute time cap.

Posted in WOD Tagged with: ,

Tuesday 130618


It’s 5 o’clock somewhere

4 rounds
Run 400m
25 Push-ups
25 Back Squat (75#)
25 Sit-ups
25 Double-unders

Posted in WOD

Monday 130617


For time:

Use single KB
25 Pull-ups
50 Walking lunges w/ KB overhead (left arm)
50 Hand-to-hand swing
50 Walking lunges w/ KB overhead (right arm)
50 Push-ups
25 Dips

Posted in Chipper, WOD

Thursday/Friday 130613/130614


40-30-20-10 reps of:
Walking lunge steps, forward
Walking lunge steps, reverse

Posted in No Equipment, WOD Tagged with: , ,
CrossFit Journal: The Performance-Based Lifestyle Resource

Mobility WOD

Where we meet

Cushing Coliseum
1410 West 26th Street
Kearney, NE 68849


Contact Info

Bryce Abbey Coach Bryce
Email - abbeybm@unk.edu