22250 Highway 59 North Suite 630 Kingwood, Texas 77339
info@uturncrossfit.com

WOD

082117 – Unputdownable

August 21, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

Row 150m

10 Air Squats

10 PVC Stiff Legged Deadlifts

THEN

Work up to 75% Front Squat

Strength

Front Squat (6 EMOM 3 reps @ 75%)

Metcon

Metcon (Time)

500m Row

THEN

21 – 15 – 9

Deadlift (185/125)

Bar Facing Burpees

I Thought we were Friends 081917

August 19, 2017


U Turn CrossFit – CrossFit

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Metcon

Metcon (Time)

In Teams of 3

150m Sandbag run (60/40) each

30/20 Cal Bike each

150 Wall Balls (20/14) together

30 Power Cleans (225/155) together

30/20 Cal Bike each

150m SB run (60/40) each

Run and bike is relay style

Once the first person is off the bike they can start on WB. WB but be complete to start on cleans. Cleans must be finished before bike started

081817 – Cowabunga!

August 18, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Steps Ups

10 Air Squats

Metcon

Metcon (Time)

3 Rounds

20 Box Jumps (24/20)

30 Push Ups

40 Air Squats

Rest 5 Minutes, Then

2 Rounds

10 Box Jumps

15 Push Ups

20 Air Squats
* Optional 100 cal bike/row cool down

(Courtesy of Bill Lucas)

081717 – Real Tomato Katsup Eddie?

August 17, 2017

U Turn CrossFit – CrossFit

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Warm-up

Weightlifting

Warm-up (No Measure)

300m Run

Then,

3 Rounds

5 Empty Bar Thrusters

10 Empty Bar RDL

Deadlift (10 EMOM 2 reps at 70%)

Metcon

Metcon (AMRAP – Reps)

12 AMRAP

2-2-2, 4-4-4, 6-6-6, etc..

Toes To Bar

Lateral Bar Burpees

Thrusters (95/65)

081617 – It’s Notda Tooma

August 16, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

8 Push Ups

12 Sit Ups

16 Lunges

Weightlifting

Bench Press (15 Minutes to find 10 rep max)

Metcon

Metcon (AMRAP – Reps)

3:00 ME Bike

REST 3:00

3:00 ME HSPU

REST 3:00

3:00 ME Med Ball Sit Up (20/14)

081517 – Totaly Bogus

August 15, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

10 Cal Row

15 Air Squats

20 Jumping Jacks

Warm-up

Warm-up (No Measure)

Tabata Hollow and Arch 8 Rounds of Each

Metcon

Metcon (Time)

For Time:

70 Kcal Row

1000m Run

140 Double Unders (200 Single Unders)

081417 – Don’t Cross The Streams

August 14, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Minutes on the bike

Then,

3 Rounds

5 Pull Ups or Ring Rows

5 Push Ups

10 Empty Bar Hang Cleans

Weightlifting

Power Clean (15 Minutes to establish 3RM)

Must be touch and go

Metcon

Metcon (Time)

For Time

500m Run

40 Cleans (115/75)

30 Burpees

20 OHS (115/75)

10 Bar Muscle Ups
Scale for Bar MU is burpee pull up/ring row

31 Heroes 081217

August 12, 2017


U Turn CrossFit – CrossFit

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Metcon

Klepto (Time)

4 Rounds for time of:

27 Box Jumps, 24″

20 Burpees

11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here

081117 – And I Was RUNNING!

August 11, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

250m Row

5 Ring Rows

5 Empty Bar Shoulder Press

10 Lunges

Strength

Shoulder Press (8 EMOM 3 reps @75% )

Metcon

Metcon (Time)

For Time

400m Run

20 Toes-2-Bar

400m Run

20 Chest-2-Bar

400m Run

20 Pull Ups

081017 – Clean the Walls

August 10, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

150m Run

5 light weigh Power Cleans (add weight each round)

10 Air Squats

Strength

Metcon (AMRAP – Reps)

Death by Pull Ups

Rx – Pull Ups (2,4,6,etc)

Rx+ – Chest – 2 – Bar (2,4,6,etc)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

5 Power Cleans (185/125)

10 Wall Balls (20/14)

080917 – It’s Gonna Hurt….A Little

August 9, 2017

U Turn CrossFit – CrossFit

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Warm-up

Snatch Warm-up (No Measure)

With a PVC pipe, perform the following:

5 Snatch Grip Jump & Shrug

5 Snatch Grip High Pull

5 Muscle Snatch

5 Overhead Squat

5 Snatch Balance

3 Sotz Press

3 Duck Walk Steps Forward

3 Duck Walk Steps Backwards

Strength

High-Hang Snatch (15 minutes to establish 1RM)

Metcon

Metcon (Time)

3 Rounds

15/10 Kcal Assault Bike

10 Axle Bar Deadlift (110/90)

5 Plate Burpees

2:00 Minute Cap

3:00 Minute Rest Between

*Slowest time is your score

080817 – The Other Side

August 8, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Row 250m

THEN

2 Rounds

10 Air squats

5 Empty Bar STOH

THEN

Start working up to 85% Back Squat

Strength

Back Squat (6 sets of 3 reps at 85%. 20 minutes to complete)

Metcon

Metcon (Time)

For Time

1000m Row

THEN

21 – 15 – 9

STOH (135/95)

Front Squats (135/95)
*20 minute cap

080717 – Because I Said So?

August 7, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 sec each side – Samson Stretch

20 sec each side – Pigeon Pose

5 Jumping Squats

5 Push Ups

Run

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (AMRAP – Reps)

10 AMRAP

10 Burpee Box Jump Overs (24/20)

10 Pull Ups

080517 – It’s Krissy’s fault

August 5, 2017


U Turn CrossFit – CrossFit

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Metcon

Metcon (Time)

In 30 minutes complete:

60 Partner Wall Balls (1 for 1) (20/14)

12 Rope Climbs (1 for 1)

75 Hang Cleans (95/65)

100 Shoulder to Overhead (95/65)

once complete and with the remaining time find you 1RM Squat or Power Clean – Share one bar

080417 – 2………2 Peanut Butter & Jelly Sandwiches

August 4, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Relay Style

Bear Crawl

Burpee Broad Jump

Toy Soldier

Walking Lunge

Strength

Snatch Balance (15 Minutes to establish 1RM)

Metcon

Metcon (Time)

2 Rounds

50 Double Unders (Scaled – 150 Single Unders)

40 Sit Ups

30 KB swings (53/35)

20 Push Ups

10 Goblet Squats (53/35)

5 Burpees

080317 – Angry Diane

August 3, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

5 Ring Rows

15 Jumping Jacks

5 Empty Bar Push Press

5 PVC Good Mornings

Weightlifting

Push Press (5 sets of 5 reps @75%)

15 minutes to complete. Same weight for all 5 sets

Metcon

Metcon (Time)

21-15-9

Deadlifts (225/135)

Chest-2-Bar

080217 – Don’t make it awkward

August 2, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

Then

3 Rounds

5 empty bar front squats

5 empty bar STOH

Then

200m Run

Strength

Front Squat (10 EMOM 2 reps @ 85%)

Metcon

Metcon (AMRAP – Reps)

Partner WOD

15 AMRAP

20 Partner Burpees (must high five at the top)

Partner A – 400m Run

WHILE

Partner B – ME Kcal on the Rower

THEN

Partner B – 400m Run

WHILE

Partner A – ME Kcal on Assault Bike

*Score Burpees + total calories

080117 – One more makes a 6-pack

August 1, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

15 Sit Ups

10 PVC Hang Snatches

5 Inch Worms

THEN

5 minutes of Double Under Practice

Metcon

GHD Situps (1 minute ME)

Metcon

Metcon (Time)

5 Rounds

10 Power Snatch (95/65)

25 Double Unders (Scaled – 50 Single Unders)

10 Ring Dips

073117 uno mas

July 31, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

15 Jumping air squats

10 pvc pass throughs

5 push ups

Weightlifting

Squat Clean (8 EMOM 2 reps @75%)

Metcon

Metcon (Time)

For Time:

200m Run

21 HSPUS

5 Squat Cleans 155/115

200m Run

15 HSPUS

5 Squat Cleans 155/115

200m Run

9 HSPUS

5 Squat Cleans 155/115

072917 – 31 Heroes

July 29, 2017


U Turn CrossFit – CrossFit

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Metcon

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

072817 Just a Minute

July 28, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Pizza game!

3 burpee penalty

Weightlifting

Push Jerk (15 Minutes to establish 1 RM)

Metcon

Metcon (AMRAP – Reps)

EMOM-REST-EMOM

4 Min EMOM 15 Pull Ups

1 min rest

4 Min EMOM 40 DU (su)

1 min rest

4 Min EMOM 10 FR Lunge 95/65

072717 Two-Bata

July 27, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

200m run

10 toy soldiers

10 walking lunges

Metcon

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (AMRAP – Reps)

Tabata-rest-Tabata

score will be the lowest rep counts from each Tabata added together

Tabata 1- AB Calories

2 minute rest

Tabata 2-KB Swings 53/35

072617 Ten-acity

July 26, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping jacks

10 ring rows

10 push ups

5 Empty Bar hang snatch

Weightlifting

Power Snatch (8 EMOM 3@65%)

3 TNG reps

Metcon

Metcon (Time)

For Time:

10 C2B

20 HSPU

30 Box Jump Over

40 Air Squats

50 Sit ups

072517 Johnny 5

July 25, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

150m run

15 air squats

10 sit ups

Metcon

Metcon (AMRAP – Reps)

ME 30 sec Ski Erg Cal, 30 sec rest, 30 sec ME Cal Bike

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min Amrap

10 TTB

20 Wall Balls 20/14

10 Cal on Rower or AB

072417 Grace under fire

July 24, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Relay style:

2 lines/ There and Back

High Knees

Butt Kicks

Side Step

Bear Crawl

Weightlifting

Back Squat (6 EMOM 3 @ 75%)

3 Reps every minute for 6 minutes

Metcon

Metcon (Time)

For Time:

10 C & J 135/95

10 bar facing burpees

10 C & J

10 bar facing burpees

10 C & J

072217 – Threesome

July 22, 2017


U Turn CrossFit – CrossFit

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Metcon

Metcon (Time)

Partner WOD:

It’s a Threesome!

In teams of 2 or 3

Complete 3 famous Girl’s Benchmark Workouts!

Angie: 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Air Squats

Karen: 150 Wall Balls

Grace: 30 Power Clean & Jerks (135/95)

Must do the workouts and movements in order. Must complete all of the resin a workout before moving on to the next one. Split the reps up within your group as needed. One person works while the other(s) rest.

072117 That Song From Wayne’s World

July 21, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Rowling!! 4 rounds each:

Row with full pulls to hit right on 100m

Every meter over/under = 1burpee

Metcon

Metcon (AMRAP – Reps)

25 min Amrap

Burpees are +5 per round

DU’s are 2 x Burpees

150m Run

5 Burpees

10 Du’s

150 m run

10 Burpees

20 DU’s

150m run

15 Burpees

30 Du’s

150m run

20 Burpees

40 Du’s

Continue:

072017 WE WILL ROCK YOU

July 20, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

150m run

5 empty bar hang clean

10 sit ups

10 push ups

Metcon

Metcon (AMRAP – Reps)

1 Minute ME Bench Press (135/85)

Metcon

Metcon (Time)

4 Rounds For Time

400m run

20 power cleans 95/65

10 TTB

5 Thrusters 95/65

071917 Somebody To Love

July 19, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

EVERYBODY IS IT!

Rules:

1. Outside the lines is Lava

2. If you are tagged by ANYONE drop and give 2 burpees

3. A simultaneous tag means both give burpees!

4. Be Careful, and DO YOUR BURPEES

Weightlifting

High-Hang Snatch (15 minutes for 1RM)

Metcon

Metcon (Time)

3 Rounds for Time

250m Row

20 pistols

10 ring dips

071817 The Real Tootie Nose Taco

July 18, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

200m run

10 pvc oh squats

10 walking lunges

Weightlifting

Front Squat (6 EMOM 3 reps @75%)

Metcon

Metcon (AMRAP – Reps)

5- 2 Min Rounds for Reps

Only STOH reps will count

The buy in: (2 min clock)

2 Turk GU (1 each arm) 53/35

8 OH squats 115/85

Then:

ME STOH 115/85

1 minute rest per round

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