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WOD

102417 – Time To Stand Out

October 24, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Empty Bar Push Press

5 Pull Ups

Strength

Push Press (15 minutes to establish 3RM)

Metcon

Metcon (Time)

1000m Row

THEN

4 Rounds

10 SDHP (95/65)

4 Ring Muscle Ups

Ring Muscle ups Scale

4 Bar Muscle Ups OR 4 Pull Ups & 4 Ring Dips

102317 – Get Up Karen!

October 23, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

THEN

3 Rounds

10 Sit Ups

10 Air Squats

Skill

800m Run (Time)

Max Effort 800m Run

Metcon

Metcon (Time)

150 Wall Balls (20/14)

*5 Burpees every time you rest or drop the ball

102117 – Vegan Delight!

October 21, 2017

U Turn CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

12 Kcal Bike or Row or Ski Erg

9 DB Snatch (45/25)

6 Toes-2-Bar

10202017 Lilly Von Shtupp

October 20, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Burpees

10 Sit-Ups

10 Air Squats

10 Push Ups

Weightlifting

Front Squat (8 EMOM 2 reps @80%)

Metcon

Metcon (AMRAP – Reps)

4 Rounds

1:00 ME GHD

1:00 ME Pistols

1:00 ME Ring Push-Ups

1:00 Rest
*Rings set 6 inches off ground is RX

10192017 – Barfolomew

October 19, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400 M Run

Then:

3 Rounds

5 Empty Bar Snatches

5 Empty Bar OHS

10 Step Ups

Metcon

Metcon (Time)

200m Sandbag carry (80/60)
Must be held bear hug style

Metcon

Metcon (Time)

3 Rounds

400 M Run

5 Power Snatch (135,95)

15 Box Jumps (24/20)

10182017 – Milhouse Van Houten

October 18, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Empty Bar Hang Cleans

10 Empty Bar Front Squats

10 Ring Rows

Weightlifting

Squat Clean (15 Minutes to work to a heavy single)

Metcon

Metcon (Time)

21-15-9

C2B

Squat Cleans

*20 Minute Cap

Weights increasing each round

(135,95)

(155,115)

(185,135)

101717 – Anne Uumellmahaye

October 17, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike

Then:

3 Rounds

5 Burpees

10 Air Squats

10 Lunges

Warm-up (No Measure)

3:00 Bike

Then:

3 Rounds

5 Burpees

10 Air Squats

10 Lunges

Skill

Metcon (Calories)

4 Rounds

4:00 Bike for Calories

Work to rest ratio :20 coast, :10 work

MUST HAVE FEET ON PETALS THE WHOLE TIME, PETALS MUST BE TURNING

Metcon (Calories)

4 Rounds

4:00 Bike for Calories

Work to rest ratio :20 coast, :10 work

MUST HAVE FEET ON PEDALS THE WHOLE TIME, PEDALS MUST BE TURNING

101617 – Dr. Michael Hfuhruhurr

October 16, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

8 Kcal Row

8 Empty Bar Strict Press

8 Burpees

Strength

Shoulder Press (5 x 3 @ 75% )

Metcon

Metcon (Time)

50 Kcal Row

100m Farmers Carry (70/53)

50 Push Press (75/55)

100m Farmers Cary (70/53)

50 Target Burpees

100m Farmers Carry (70/53)

50 Kcal Row

*30 Min Cap

101417 – Everyone’s doing it

October 14, 2017

U Turn CrossFit – CrossFit

Metcon

Metcon (Time)

Choose either

32 Box Jump @ 20”

Or

24 Box Jumps @ 24”

Or

16 Box Jumps @ 30”

THEN

21 Front Squats (95/65)

21 Push Press (95/65)

15 Front Squats (95/65)

15 Push Press (95/65)

9 Front Squats (95/65)

9 Push Press (95/65)

*9:00 Mimute Cap

10132017- What’s That Smell?

October 13, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400 M Run

Then:

3 Rounds

20′ Bear Crawl

20 Second Hollow

20 Second Arch

Metcon

Metcon (AMRAP – Reps)

Death by Strict Pull Ups (increase by 2 reps every minute)

Metcon

Metcon (Time)

600 M Run

10 T2B

20′ HSW

450 M Run

10 T2B

20′ HSW

300 M Run

10 T2B

20′ HSW

150 M Run

10 T2B

20′ HSW

10122017- I Think That’s MY Shaker Cup

October 12, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes of Mobility

Then:

3 Rounds

10 Empty Bar BS

2 Minutes on the bike

Metcon

Back Squat (1 RM)

Good Plan – 5-3-3-2-1-1-1

Optional Cooldown – 100 Sit Ups

10112017- Counting is HARD!

October 11, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Second Hollow

30 Second Arch

15 PVC Good Mornings

Then:

5 Minutes DU Practice

Weightlifting

Power Clean (6 EMOM 5 touch and go reps @65%)

Metcon

Metcon (Time)

100 DU Buy In

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Med Ball OTS (25,20)

Sit-Ups

100 DU Cash Out

10102017-

October 10, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Calorie Row

15 PVC OHS

10 Lunges

Weightlifting

Bench Press (15 Minutes to establish 5RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

10 Calorie Row

20′ OH DB Walking Lunge (1 rep = 5 feet)

10 DB OHS

20′ OH DB Walking Lunge

(50,35)

100917 – Thee you at the theethaw Thindy

October 9, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

THEN

3 Rounds

5 Ring Rows

10 Squats

30 Second Plank

THEN

200m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

6 AMRAP

5 Pull Ups

10 Push Ups

15 Step Ups (24/20)

2:00 Rest

6 AMRAP

5 Pull Ups

10 Push Ups

15 Step Ups

2:00 Rest

6 AMRAP

5 Pull Ups

10 Push Ups

15 Step Ups

2:00 Rest

6 AMRAP

5 Pull Ups

10 Push Ups

15 Step Ups

100717 – Warpath

October 7, 2017


U Turn CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

800 Meter Run, 6 Rounds of “The Chief”

400 Meter Run, 4 Rounds of “The Chief”

200 Meter Run, 2 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans, 6 Pushups, 9 Air Squats

Rx – 135/95

100617 – Saddle Up Partner

October 6, 2017

U Turn CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Run 400m

Then,

3 Rounds

10 KB Swings (light)

10 Lunges

5 Burpees

Strength

High-Hang Snatch (8 EMOM 3 reps @70%)

Metcon

Metcon (Time)

Partner WOD

100 Bike Kcal

80 Dual KB Clean (53/35)

60 Air Squats

40 Dual KB STOH (53/35)

20 Air Squat

*Reps can be divided in any way

100517 – Diane

October 5, 2017

U Turn CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

10 Empty Bar RDL

10 Empty Bar Shoulder Press

10 Air Squats

Strength

Deadlift (10 EMOM 2 reps @ 70%)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

100417 – Name Game

October 4, 2017

U Turn CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4 Rounds

12 Walking Lunges

8 Sit Ups

4 Push Ups

Metcon

Metcon (AMRAP – Reps)

12 EMOM

Row (10/8 Kcal)

ME Burpees in remaining time

*Score is total Burpees

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

100317

October 3, 2017


U Turn CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Empty Bar Front Squats

5 Push Ups

Weightlifting

Front Squat (15 Minutes to Establish 3RM)

Metcon

Metcon (Time)

3 Rounds

10 Ring Dips

200m Run

10 WB Clean to WBS (20/14)

Big things in small packages

October 2, 2017

U Turn CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

150m Run

5 Pull Ups

10 Sit Ups

15 Squats

Metcon

Metcon (AMRAP – Reps)

3 Rounds

(A) 1:00 2 Rope Climbs

(B) 1:00 40 Double Unders

(C) 1:00 4 Bar Muscle Ups

(D) 1:00 40 Double Unders

(E) 1:00 12 GHD Sit Ups

(F) 1:00 40 Double Unders

(G) 1:00 Rest

510 reps for a perfect score.

:15 second transition between movements

Team Event 5 093017

September 30, 2017


U Turn CrossFit – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

3 Synchro Burpee Box Jump Overs

3 Synchro Deadlifts

6 Synchro Burpee Box Jump Overs

6 Synchro Deadlifts

Keep increasing by 3 reps each round

*Rx men (225, 24)

*Rx Women (155, 20)

Just Lift It! 092917

September 29, 2017


U Turn CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Pedal 2 minutes

Then,

3 Rounds

8 Empty Bar Hang Cleans

8 Empty Bar Front Squats

Weightlifting

Power Clean (8 EMOM 2 Power Cleans+ 2 Front Squats @60%)

% is of power clean. Should be treated like a warm up

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

5 Power Cleans (205/135)

5 Front Squats (205/135)

Be Chipper 092817

September 28, 2017


U Turn CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

10 Lunges

10 Light KB Swings

5 Push Ups

Metcon

Metcon (Calories)

2 Minute ME calories on AB

Metcon

Metcon (Time)

1000m Row

80 Sit Ups

60 KB Swings (53/35)

40 Push Ups

20 KB Swings

092717

September 27, 2017


U Turn CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

150m Run

15 Air Squats

10 Empty Bar Push Press

Weightlifting

Push Press (15 Minutes to complete 5 sets of 5 reps @70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

400m Run

10 Thrusters (95/65)

Everybody Jump! 092617

September 26, 2017

U Turn CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

10 Empty Bar Back Squats

5 Burpee Broad Jumps

Weightlifting

Back Squat (10 EMOM 2 reps @ 80 %)

Metcon

Metcon (Time)

100 Burpee Box Jumps (24/20)

*20 Minute Cap

Oh Monday! 092517

September 25, 2017


U Turn CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Lunges

5 Pull Ups or Ring Rows

Then,

10 Minutes to review Hang Snatch and cycling

Metcon

Metcon (Time)

100 DU (300 SU)

50 Chest to Bar Pull Ups

50 Hang Snatches (95/65)

100 DU (300 SU)

*20 Minute Cap

Team Series #1 092317

September 23, 2017


U Turn CrossFit – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

Grab a Partner and perform together

9-15-21

Synchro Thrusters (95/65)

Synchro Bar Facing Burpees

Oh Balls!! 092217

September 22, 2017

U Turn CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Pedal 2 minutes

Then,

3 Rounds

10 Air Squats

8 Sit Ups

6 Empty Bar Strict Press

Weightlifting

Shoulder Press (8 EMOM 3 @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

16 Wall Balls (20/14)

8 Toes To Bar

Stroke me, Stroke Me! 092117

September 21, 2017

U Turn CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

12 Walking Lunges

4 Inch Worms

Metcon

Metcon (Time)

5 x 500m Row

Score is the average of slowest and fastest

Whacky Wednesday 092017

September 20, 2017

U Turn CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

3 Strict Pull Ups

5 Empty Bar C&J

20 Single Unders

Metcon

Metcon (AMRAP – Reps)

5 EMOM

ME unbroken pull ups

Metcon

Metcon (AMRAP – Reps)

2 Rounds

2 Min ME C&J (155/105)

1 Min Rest

2 Min ME Lateral Bar Burpees

1 Min Rest

2 Min DU

1 Min Rest

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