21909 Eastex Fwy, Humble, Texas 77339
info@uturncrossfit.com

WOD

Hellhole

June 3, 2020
Hellhole
Warm-up
30 Seconds Each:
Single Unders
Active Spidermans
Mountain Climbers

Single Unders
Active Samson
Frog Hops

Single Unders
Push-up to Down Dog
Slow Burpees

Single Dumbbell Warmup-

20 Seconds [Each Side]:
*Performed With Light Weight:*
Deadlift (Between Legs)
Bent Over Row
Russian Swing
Strict Press

Mobility-

Pigeon Pose + Lat Reach: 45 Seconds Each Side
Child's Pose on Dumbbell: 45 Seconds
Metcon
Metcon (Time)
For Time:
50 Devil's Press (50's/35's)

"2-2-2-3" Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil's Press in Time Remaining
* After completing the double unders and lateral dumbbell burpees, you'll complete as many Devil's Press as your can with the remaining time
* Your workout will continue until you have finished 50 total Devil's Press

Space Cadet

June 2, 2020
Space Cadet
Warm-up
1 Round:
1 Minute Active Spidermans
1 Minute Glute Bridges

2 Rounds:
30 Seconds Lateral Squats
30 Seconds Single Leg Glute Bridges (Each Side)

1 Round:
200 Meter Run
1 Minute Glute Bridge Walkouts

Dumbbell Ankle Stretch: 30 Seconds (Each Side)

Lateral Squat Hold: 30 Seconds (Each Side)

Dumbbell Squat Hold: 30 Seconds
Gymnastics
Metcon (AMRAP - Reps)
1 Set for Max Reps:
RX: Kipping HSPUs
RX+: Strict HSPUs
Metcon
Metcon (Time)
21-18-15-12-9-6-3:
Double Dumbbell Squats (50's/35's)
200 Meter Run

Base Camp

June 1, 2020
Base Camp
Warm-up
3 Rounds:
30 Seconds Active Samson
30 Seconds Hollow Hold
30 Seconds Inchworm to Push-ups
30 Seconds Air Squats

Mobility:
Chest Stretch: 30 Sec each side
Table Top Stretch: 1 Minute
Metcon
Metcon (AMRAP - Reps)
AMRAP 15:
1 Round of "Strict Cindy"
1 Double Dumbbell Power Clean and Jerk (50's/35's)
1 Round of "Strict Cindy"
2 Double Dumbbell Power Clean and Jerk (50's/35's)
1 Round of "Strict Cindy"
3 Double Dumbbell Power Clean and Jerk (50's/35's)
Add (1) Dumbbell Power Clean and Jerk Per Round

Minute Clinic

May 31, 2020
Minute Clinic
Warm-up
4 Rounds:
20 Seconds Sit-ups
10 Second Hollow Hold

2 Rounds:
30 Seconds Russian Baby Makers
30 Seconds Wall Sit

4 Rounds [Alternate Sides Each Round]:
40 Seconds Pigeon Pose
20 Seconds Side Plank
Metcon
Metcon (No Measure)
5 Sets:
1 Minute Hollow Hold
1 Minute Wall Sit
1 Minute Side Plank (30 Seconds Each)
1 Minute Rest
* There is no score for this piece - it is simply for completion

Sand Bar

May 30, 2020
Sand Bar
Warm-up
Running Line Drills:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
Metcon
Metcon (Time)
On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (155/105)
400 Meter Run
100 Meter Plate Carry (45/35)
Your score is the slowest of the 6 rounds

eHarmony

May 29, 2020
eHarmony
Warm-up
2 Rounds:
30 Seconds Single Leg Glute Bridge (Each Side)
30 Seconds Front Plank
30 Seconds Glute Bridge
30 Seconds Air Squats
30 Seconds Glute Bridge Walkouts
30 Seconds Inchworm to Push-up

Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Time)
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

* On the Minute: 5 Burpees
* Barbell: 95/65

Reverse Psychology

May 28, 2020
Reverse Psychology
Warm-up
60 Seconds Seconds Shuttle Runs (Easy)
45 Seconds Seconds Active Samson
30 Seconds Hollow Hold

60 Seconds Shuttle Runs (Moderate)
45 Seconds Straight Leg Sit-ups
30 Seconds Arch Hold

60 Seconds Shuttle Runs (Faster)
45 Seconds Reverse Lunges
30 Seconds Push-up to Down Dog
Metcon
Metcon (Time)
5 Rounds For Time:
30 Reverse Lunges
20 Shuttle Runs
10 Toes to Bar

Five Below

May 27, 2020
Five Below
Warm-up
30 Seconds Single Unders
30 Seconds Lateral Squats
30 Seconds Active Spidermans

30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers

30 Seconds Single Unders
30 Seconds Air Squats
30 Seconds Frog Hops

30 Seconds Single Unders
30 Seconds Goblet Squats
30 Seconds Slow Burpees
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50's/35's)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50's/35's)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50's/35's)
* Your score for each AMRAP will be the total rounds and reps of lateral burpees and dumbbell movements
* Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps

Flex Seal

May 26, 2020
Flex Seal
Warm-up
3 Rounds:
30 Seconds Active Samson
30 Seconds Pigeon Pose
30 Seconds Active Divebombers
30 Seconds Barbell Romanian Deadlift
Metcon
Metcon (AMRAP - Reps)
16 Rounds:
20 Seconds Deadlifts (135/95)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest
Score is your lowest round of deadlifts + your lowest round of sit-ups.

Murph

May 25, 2020
Murph
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
Metcon
Metcon (Time)
Half Murph:
800m Run
50 Pullups
100 Pushups
150 Air Squats
800m Run

Gone in 60 Seconds

May 23, 2020
Gone in 60 Seconds
Metcon
Metcon (Time)
3 Rounds:
40 Single DB Step-Back Lunges (50/35)
30 Single DB Power Snatches (50/35)
20 Burpees

EMOM (Including 0:00): 20 Double Unders

Cinnamon Swirl

May 22, 2020
Cinnamon Swirl
Warm-up
7 Minutes For Quality:
*with an Empty Barbell*
100m Run
10 Barbell Bent Over Rows
10 Barbell Strict Press
10 Barbell Romanian Deadlifts
Weightlifting
Power Clean (10min to find a Heavy 1-rep)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
200m Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)

Athlete’s Foot

May 21, 2020
Athlete’s Foot
Warm-up
3 Rounds:
30 Seconds Active Samson
30 Seconds Alternating Bird Dogs
30 Seconds Jumping Jacks
Into...
3 Rounds:
30 Seconds Box Step-Ups
30 Seconds Front Plank
30 Seconds Inchworm to Push-Up
Metcon
Metcon (AMRAP - Reps)
5 Rounds:
1 Minute Box Jumps (24/20)
1 Minute Toes to Bar
1 Minute Kettlebell Swings (53/35)
1 Minute Rest

CEO

May 20, 2020
CEO
Warm-up
3 Rounds:
30 Second Cossack Squats
30 Second Push-Up to Down Dog
30 Second Glute Bridges
Into...
3 Rounds:
30 Second Air Squats
30 Second Mountain Climbers
30 Second Glute Bridge Walkouts
Metcon
Metcon (AMRAP - Rounds and Reps)
5 Rounds
AMRAP 3:
3 Power Snatches (115/85)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds
Start where previous round ended

Long Beach

May 19, 2020
Long Beach
Warm-up
Line Drills:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge and Twist
High Knees
Butt Kicks
Straight Leg Hops
Side Shuffles
Metcon
Metcon (Time)
1 Round:
160 Double Unders
800m Run
40 Bar Facing Burpees

2 Rounds:
80 Double Unders
400m Run
20 Bar Facing Burpees

3 Rounds:
40 Double Unders
200m Run
10 Bar Facing Burpees
*30 Minute Cap*

Nasty Girls

May 18, 2020
Nasty Girls
Warm-up
6 Minutes for Quality:
3 Inchworms
10 Straight Leg Swings
10 Barbell Romanian Deadlifts
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

050320 – Supple Sunday

May 3, 2020
050320 - Supple Sunday
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
20 Odd Object Strict Presses
20 Strict Sit-ups
20 Odd Object Bent Over Rows
1 Minute Wall Sit

050220 – Double Time

May 2, 2020
050220 - Double Time
Metcon
Metcon (Time)
For Time:
3 Mile Run

Every 3 Minutes:
9 Burpees + 21 Air Squats

050120 – Round-a-Bout

May 1, 2020
050120 - Round-a-Bout
Metcon
Metcon (Time)
For Time:
50 Odd Object Squat Cleans
50 Over and Back Dumbbell Hops
50 Hand Release Push-ups
50 Over and Back Dumbbell Hops
50 Odd Object Squat Cleans

043020 – Piza

April 30, 2020
043020 - Piza
Metcon
Metcon (Time)
4 Rounds:
30 Odd Object Swings
30' Odd Object Overhead Carry (Left)
30 Sit-ups
30' Odd Object Overhead Carry (Right)

042920 – Bergeron DBeep Test

April 29, 2020
042920 - Bergeron DBeep Test
Metcon
Metcon (AMRAP - Reps)
On the Minute For As Long As Possible:
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement

042820 – Tiger Balm

April 28, 2020
042820 - Tiger Balm
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
200 Meter Run
7 Odd Object Power Clean and Jerks
40 Line Hops

042720 – Barbs

April 27, 2020
042720 - Barbs
Metcon
Metcon (Time)
3 Rounds:
20 Odd Object Rows
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
20 Odd Object Rows

042620 – Supple Sunday

April 26, 2020
042620 - Supple Sunday
Metcon
Metcon (No Measure)
5 Giant Sets:
8 Reverse Burpees
12 Pausing Glute Bridges
16 Weighted Sit-ups
20 Single Leg Glute Bridges (10 Each Leg)

Rest 1 Minute Between Rounds

042520 – Wedding March

April 25, 2020
042520 - Wedding March
Metcon
Metcon (Time)
For Time:
50 Burpees
1 Mile Run
75 Odd Object Ground to Overhead
1 Mile Run
100 Meter Walking Lunge

042420 – Cindvee

April 24, 2020
042420 - Cindvee
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
9 Push-ups
15 Odd Object Rows
21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight

042320 – Tosh Sprints

April 23, 2020
042320 - Tosh Sprints
Metcon
Metcon (Time)
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Rest 1:1 Between Runs

042220 – Grip and Rip

April 22, 2020
042220 - Grip and Rip
Metcon
Metcon (Time)
[On the 0:00]
For Time:
21 Burpees
1 Round of "Odd Object DT"
18 Burpees
1 Round of "Odd Object DT"
15 Burpees
1 Round of "Odd Object DT"
12 Burpees
1 Round of "Odd Object DT"

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of "Odd Object DT"
18 Air Squats Hops Over Dumbbell
1 Round of "Odd Object DT"
15 Air Squats Hops Over Dumbbell
1 Round of "Odd Object DT"
12 Air Squats Hops Over Dumbbell
1 Round of "Odd Object DT"

"Odd Object DT" goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

042120 – Oxygen

April 21, 2020
042120 - Oxygen
Metcon
Metcon (Time)
3 Rounds:
50 Odd Object Rows
400 Meter Run
50 Sit-ups
800 Meter Run

042020 – Seventy Two

April 20, 2020
042020 - Seventy Two
Metcon
Metcon (AMRAP - Reps)
AMRAP 15:
1 Odd Object Hang Squat Clean
1 Odd Object Thruster
30 Line Hops
2 Odd Object Hang Squat Cleans
2 Odd Object Thrusters
30 Line Hops
3 Odd Object Hang Squat Cleans
3 Odd Object Thrusters
30 Line Hops
...
Continue to Add (1) Rep to Odd Object Movements Per Round