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

WOD

Short and Sweet 062717

June 27, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

Then,

3 Rounds

10 Empty Bar Front Squats

5 Empty Bar Hang Snatch

5 Push Ups

Weightlifting

Front Squat (5 sets of 5 @ 75% on a 2 minute clock)

Metcon

Metcon (Time)

15-12-9

Power Snatch (135/95)

HSPU

Just Some Sweat 062617

June 26, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

10 Lunges

10 PVC Good Mornings

Metcon

Metcon (Time)

1500m Row

Metcon

1000m Row (Time)

Max Effort 1000m Row

Metcon

500m Row (Time)

Max Effort 500m Row

062417 – Will it EVER end?

June 24, 2017

U Turn CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

Partner WOD

250m Row (Partner A rows in round 1 Partner B rows in round 2…)

10 Synchronized Bar Facing Burpees

20 Alternating Slam Balls (50/35)

Vanilla Iced Coffee 062317

June 23, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

15 cal Row

Then,

3 Rounds

10 Empty Bar Hang Clean and Jerk

5 Broad Jumps

Weightlifting

Clean and Jerk (8 EMOM 2 @ 75%)

Metcon

Metcon (Time)

50/40 Cal A.B.

50 Box Jumps (24/20)

50 Wall Balls (20/14)

50/40 Cal Row

Ice Cubed 062217

June 22, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

Then,

3 Rounds

5 Pull Ups

10 Sit Ups

Metcon

GHD Situps (1 Minute ME)

Metcon

Metcon (Time)

3 Rounds

2 Bar MU

4 Chest To Bar

6 Pull Up

80 DU (Scale 160 SU)
Scale is 8 C2B + 6 Pull Ups or 20 Pull Ups

O.G. 062117

June 21, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 Push Ups

10 Air Squats

Weightlifting

Bench Press (15 Minutes to find 5RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

10 Thrusters

10 OH Lunge

*(95/65)

Hello Shawty 062017

June 20, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 PVC OHS

5 Burpees

Metcon

Metcon (Time)

30/20 calories on A.B.

Metcon

Metcon (AMRAP – Reps)

4 AMRAP

15 Bar Facing Burpees

10 OHS (75/55)

4 AMRAP

12 Bar Facing Burpees

8 OHS (95/65)

4 AMRAP

10 Bar Facing Burpees

6 OHS (115/75)

* 4 min rest between each

WOD and Chill 061917

June 19, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Single Unders

15 KB Swings (light)

10 Air Squats

Weightlifting

Back Squat (15 Minutes to complete 3 sets of 8 reps @ 60%)

Metcon

Metcon (Time)

5 Rounds

30 DU (Scaled 60 SU’s)

15 KB Swings (70/53)

COOLDOWN – 100 Sit Ups

Kinda Russian – 061717

June 17, 2017


U Turn CrossFit – CrossFit

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Metcon

Metcon (Time)

For Time

50 DU per partner (100 singles)

100 Russian swings 53/35

40 DU per partner (80 singles)

100 HRPU

30 DU per partner (60 singles)

100 Russian twists 53/35

20 DU per partner (40 singles)

100 squats

10 DU per partner (20 singles)

*One person working at a time

Flipped Over 061617

June 16, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

20 Jumping Jacks

10 Sit Ups

10 Lunges

5 Inch Worms

Metcon

Metcon (Time)

Handstand Hold

*against the wall

* 3 attempts (best one counts)

* RX+ is freestanding

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

10 HSPU

15 Toes To Bar

20 Air Squats

You Complex Me 061517

June 15, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 minutes on the bike

Then,

3 Rounds

8 Empty Bar Cleans

6 Empty Bar Jerks

4 Empty Bar Front Squats

Weightlifting

Jerk Complex

15 Minutes to establish a max for the complex

1 Push Press+ 1 Push Jerk+ 1 Split Jerk

Metcon

Metcon (Time)

3 Rounds

300m Run

15 Burpees

10 Cleans (155/105)

All Work and No Play 061417

June 14, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Air Squats

5 Pull Ups/Ring Rows

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Air Squats

5 Pull Ups/Ring Rows

Weightlifting

Front Squat (10 EMOM 2 @ 85%)

Metcon

Metcon (AMRAP – Reps)

20 EMOM

Odd: 15 Wall Balls (20/14)

Even: ME Pull Ups
*No pull ups if wall balls aren’t complete. *Scaled is 8 wall balls

New Toys 061317

June 13, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

30 Single Unders

10 Toy Soldiers

Metcon

Metcon (AMRAP – Reps)

40 EMOM

1. 40 DU

2. 15/12 Cal Row

3. ME Cal Bike

4. Rest
Score is calories on the bike. Any missed reps from DU or row get subtracted from the score

That’s a Warm Up 061217

June 12, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

12 EMOM

Odd: 1-3 Deadlift *add weight each round

Even: 3 Push Up + 10 Jumping Jacks

Metcon

Metcon (Time)

3 Rounds

8 Deadlift (315/225)

10 Ring Dips

400m Run

Freaky Friday 060917

June 9, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

150m Run

10 Empty Bar RDL

5 Push Ups

Weightlifting

Snatch Pull

3 second pause at the knee

Metcon

Metcon (Time)

3 Rounds

400m Run

40 Push Ups

Thirsty Thursday 060817

June 8, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Bring Sally Up with Air Squats

THEN

400m Run

Metcon

Metcon (Time)

30 Squat Cleans (185/125)

**COOLDOWN – 100 Sit Ups
*Must be a squat clean. Power clean to front squat is scaled regardless of weight or NO REP

Mike, What Day Is It? 060717

June 7, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

100 Single Unders

Then,

3 Rounds

15 Air Squats

10 Push Ups

Weightlifting

Push Press (10 EMOM 2 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

20 Box Jump Overs (24/20)

20 DU

10 1 Arm KB Thrusters (53/35) (5 each)

Taco Tuesday 060617

June 6, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

10 Tuck Jumps

10 Toy Soldiers

5 Inch Worms

Metcon

Metcon (AMRAP – Reps)

30 Sec ME A.D.

30 Rest

30 Sec ME GHD Sit Up

Metcon

Metcon (Time)

5 Rounds

150m Run

5 Snatches (135/95)
20 Minute Cap

Happy Monday 060517

June 5, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m,

Then

3 Rounds

12 Air Squats

6 Pull Ups

Weightlifting

Back Squat (5 Sets of 5 Reps @ 75%)

Every 2:30

Metcon

Metcon (Time)

10 Rounds

4 Pistols

4 Chest To Bar

060317 – WW5 the 50’s

June 3, 2017


U Turn CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

Each Partner Does 100 Single Unders

THEN (split up however but only one partner working at a time)

50 Snatches (95/65)

50 Wall Balls (14/10)

50 Pull Ups

Just For Fun 060217

June 2, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

20 Jumping Jacks

10 Empty Bar Hang Clean & Jerks

Metcon

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

20 Bar Facing Burpees

5 Clean & Jerks (155/105)

Summer 6 Pack 060117

June 1, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

20 Lunges

10 Empty Bar Press

Weightlifting

Shoulder Press (5 sets of 5 @70% (Strict Press))

Metcon

Metcon (Time)

20 Overhead Lunges (115/75)

20 Toes To Bar

10 OH Lunge

10 TTB

20 OH Lunge

20 TTB
*18 Minute cap. Scale appropriately

053117 – Alter ego

May 31, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

150 M Run

15 Sit Ups

5 Push Ups

Strength

Front Squat (8 EMOM 3 @ 70%)

Metcon

Metcon (AMRAP – Reps)

3 AMRAP

150 M Run

ME DU

1 min rest

3 AMRAP

300 M Run

ME DU

1 Minute rest

3 AMRAP

450 M Run

ME DU

1 Minute Rest

3 AMRAP

600 M Run

ME DU

1 Minute Rest

3 AMRAP

750 M Run

ME DU

053017 – Fight Gone Bad

May 30, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

25 Jumping Jacks

10 KB Sumo Deadlift High Pulls

2 Wall Walks

Skill

Handstand Push-ups (5 Minutes ME Hand Stand Push Ups)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

052917 – MURPH

May 29, 2017

U Turn CrossFit – CrossFit

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Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

052717 – Get It

May 27, 2017


U Turn CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

13 min partner amrap

22 cal row

22 power cleans 135/95

22 wall balls 20/14

22 toes to bar

One partner working at a time..

052617 – Think he CrossFit’s?

May 26, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

THEN

3 Rounds

10 Air Squats

5 KB Swings (Medium Weight)

10 PVC Passthroughs

Strength

Turkish Get Up (1 Rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

5 KB Snatch Right Arm (53/35)

10 KB Goblet Squats (53/35)

5 KB Snatch Left Arm (53/35)

10 KB Goblet Squats (53/35)

052517 – I Think I Know Him

May 25, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

5 Wall Balls – Use weight for WOD

THEN

Work up to Deadlift Weight

Skill

Strict Pull-Up (Death By )

Metcon

Metcon (Time)

3 Rounds

21 Wall Balls (20/14)

15 Pull Ups

9 Deadlifts (255/155)

052417 – They look shorter than I thought

May 24, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Row 250m

THEN

3 Rounds

5 Empty Bar Front Squats

5 Empty Bar Push Press

10 Walking Lunges

Strength

Push Press (5 x 5 @ 70%)

Metcon

Metcon (Time)

1000m Row

3 Rounds

10 Front Squats (95/65)

10 STOH (95/65)

052317 – They only have XXL left

May 23, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Run 200m

THEN

3 Rounds

8 Ring Rows

8 Push Ups

16 Sit Ups

THEN

Run 200m

Skill

Metcon (Calories)

1 Minute ME Kcal

Aerodyne Bike

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

20 Plate Sit Ups (15/10)

3 Burpee Bar MU (9 Burpee Bar Pull Ups)

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