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WOD

Wobble Wobble 121217

December 12, 2017


U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

150m Jog

5 Inch Worms

10 Empty Bar Back Squats

*Then warm up to weight to be used for the WOD

Metcon

Metcon (Time)

5 Rounds

800m Run

10 Back Squats (225/155)

2 Weeks ’til Santa 121117

December 11, 2017


U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Pedal 3 Minutes

Then,

3 Rounds

10 Second Hang

10 Lunges

5 Push Ups

Metcon

Metcon (AMRAP – Reps)

Death by Strict Pull Ups

*Increase by 2 each round

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

12 HSPU

24 Sit Ups

36 Air Squats

Scooter 120917

December 9, 2017


U Turn CrossFit – CrossFit

Metcon

Scooter (AMRAP – Rounds and Reps)

30-Minute PARTNER AMRAP of:

30 Double-Unders

15 Pull-Ups

15 Push-Ups

100m Sprint

Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)
In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.
To learn more about Scooter click here
Complete full round before switching

Gotta Love Snatch 120817

December 8, 2017

U Turn CrossFit – CrossFit

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

Weightlifting

Hang Snatch (8 EMOM 3 reps @ 75%)

Metcon

Metcon (Time)

5 Rounds

10 Burpee Box Jumps (24/20)

5 Hang Snatch (95/65)

Hold On!! 120717

December 7, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Pedal 3 Minutes

Then,

3 Rounds

10 Sit ups

10 Lunges

10 Light KB Swings

Metcon

Metcon (AMRAP – Reps)

1:00 ME GHD

1:00 Rest

1:00 ME Ski Erg

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

10 KB Swings (70/53)

10 Toes to Bar

Oh the Row! 120617

December 6, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

As needed

Metcon

Metcon (Time)

6 X 250m Row

* Score is the average of all

Such A Jerk 120517

December 5, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Pedal 3 Minutes

Then,

3 Rounds

10 Empty Bar Push Jerks

8 Spider Man Lunges

Weightlifting

Push Jerk (8 EMOM 3 reps @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

10 Push Jerks (155/105)

8 Pistols

6 Bar Facing Burpees

20 Days To Shop 120417

December 4, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Air Squats

5 Ring Rows

Weightlifting

Front Squat (10 EMOM 1 rep @ 85%)

Metcon

Metcon (Time)

10 Rounds

30 DU (60 SU)

5 Pull Ups

Coffland 120217

December 2, 2017


U Turn CrossFit – CrossFit

Metcon

Coffland (Time)

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups

Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here

I’m Back! 120117

December 1, 2017


U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

16 Lunges

10 Empty Bar RDL

Weightlifting

Power Clean (15 Minutes to Establish 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

20 Power Cleans (135/95)

20 Overhead Lunges (135/95)

113017 – I Once Caught a Fish…

November 30, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

150m Row

10 Light KB Swings

THEN

5 Minutes Double Under practice

Skill

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (Time)

100 Double Unders (Scaled- 200 SU)

THEN

21-15-9

Ring Dips

American KB Swings (53/35)

112917 – If I woulda known!

November 29, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Kcal on the Bike

5 Empty Bar Hang Snatch

THEN

Work up to 80% Back Squat

Weightlifting

Back Squat (6 EMOM 2 reps @ 80%)

Metcon

Metcon (AMRAP – Reps)

13 AMRAP

20 Bar Facing Burpees

15 Snatches (75/55)

15 Bar Facing Burpees

15 Snatches (95/65)

10 Bar Facing Burpees

15 Snatches (115/75)

5 Bar Facing Burpees

ME Snatches (135/95)

112817 – Angie

November 28, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

5 Ring Rows

:30 Plank

:30 Hollow Body

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Cool Down

Warm-up (No Measure)

Optional (easy pace – not for time)

EITHER

1000m on the Bike

OR

1000m on the Rower

112717 – Cyber Monday

November 27, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

THEN

2 Rounds

10 Air Squats (2 count hold at bottom)

10 PVC Pass Throughs

5 Empty Bar Shoulder Press

THEN

200m Run

Strength

Shoulder Press (6 x 3 @ 75%)

Metcon

Metcon (Time)

400m Run

40 Box Jumps (24/20)

400m Run

40 Wall Balls (20/14)

400m Run

112517 – Angie meets Annie

November 25, 2017

U Turn CrossFit – CrossFit

Metcon

Metcon (Time)

PARTNER WOD

50 Double Unders per partner

100 Pullups

40 Double Unders per partner

100 Pushups

30 Double Unders per partner

100 Situps

20 Double Unders per partner

100 Squats

10 Double Unders per partner

112417 – I’M SOOOOO FULL!!!

November 24, 2017

U Turn CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

5 Bar Muscle Ups

15 Front Squats (135/95)

112217 – Cornbread Stuffing

November 22, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Relay Race

– Toy Soldiers

– Bear Crawl

– Broad Jump

– High Knees

Weightlifting

Push Press (8 EMOM 3 reps @75%)

Metcon

Metcon (Time)

800m Run

20 Thrusters (95/65)

20 Toes-2-Bar

400m Run

15 Thrusters (95/65)

15 Toes-2-Bar

200m Run

10 Thrusters (95/65)

10 Toes-2-Bar

112117 – Pumpkin Pie

November 21, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 minutes easy on the Bike

THEN

3 Rounds

2 Wall Walks

15 Air Squats

Skill

Metcon (Time)

Bike 20 Kcal for time

Metcon

Metcon (AMRAP – Reps)

4 AMRAP

500m Row

ME HSPU

REST 4:00

4 AMRAP

500m Row

ME HSPU

REST 4:00

4 AMRAP

500m Row

ME HSPU

112017 – Jello Mold

November 20, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

25 Jumping Jacks

10 PVC Good Mornings

10 Lunges

THEN

Work up to 70% Deadlift

Weightlifting

Deadlift (8 EMOM 2@ 70%)

Should not be heavy, just an extension of the warm up

Metcon

Metcon (AMRAP – Reps)

For max reps

12 AMRAP

30x Deadlift (135#/85#)

20x Deadlift (225#/125#)

10x Deadlift (275#/195#)

Max reps deadlift (315#/225#)

111817 – 343

November 18, 2017

U Turn CrossFit – CrossFit

Metcon

Metcon (Time)

Teams of 2 or 3

Divide reps however

100 Deadlifts (145/105)

100 Power Cleans (95/65)

100 Ground-2- Overhead (65/35)

THEN

43 Synchronized Burpees

*343 reps for the 343 firefighters lost on 9/11

111717 – Good talk Russ

November 17, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

THEN

3 Rounds

8 Box Step Ups

10 PVC Pass Throughs

THEN

Run 200m

Weightlifting

Hang Snatch (15 Minutes to establish 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

200m Run

15 Box Jumps

10 Hang Power Snatch (115/75)

111617 – She was a pool waitress

November 16, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 on the Bike

THEN

3 Rounds

5 Empty Bar Hang Cleans

5 Empty Bar Push Jerks

30 Second Plank

Skill

Metcon (AMRAP – Reps)

Tabata Push Ups

Metcon

Metcon (Time)

3 Rounds

20 Bar Facing Burpees

10 Clean & Jerks (135/95)

** COOLDOWN – 100 Situps

111517 – She was born without a tongue Clark

November 15, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

150m Run

8 Empty Bar Push Jerk

8 Ring Rows

THEN

5 Minutes of pistol practice/scaling options

Weightlifting

Push Jerk (15 Minutes to establish 1RM )

Metcon

Metcon (AMRAP – Reps)

12 AMRAP

2, 4, 6, 8, 10….

Chest to Bar

Pistols

111417 – Real tomato ketchup Eddie?

November 14, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

25 Jumping Jacks

10 Light Russian KB Swings

10 Air Squats (2 count pause at the bottom of the squat)

Metcon

Ski Erg 1 min max cal (Calories)

Ski Erg

1 min Max Effort Kcal

Metcon

Metcon (Time)

1000m Row

50 Russian KB Swings (70/53)

40 Sit Ups

30 Wall Balls (20/14)

20 Push Ups

111317 – Roll ’em up!

November 13, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

THEN

3 Rounds

10 PVC Overhead Squats

8 Push Ups

THEN

Run 200m

Weightlifting

Front Squat (15 Minutes to complete 5 sets of 3 reps at 75%)

Metcon

Metcon (Time)

5 Rounds

10 OHS (95/65)

10 Ring Dips

111117 – The Three Wise Men

November 11, 2017

U Turn CrossFit – CrossFit

Metcon

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

Metcon

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

111017 – CrossFit Mini-Tri

November 10, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Easy Row or Bike

THEN

2 Rounds

200m Run

10 Empty Bar Stiff Legged Deadlifts

Weightlifting

Deadlift (15 Minutes to work to a heavy 5 reps)

Metcon

Metcon (Time)

For Time

800m Row

1600m Bike

1200m Run

110917 – You Can DOOOOOO Et

November 9, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Double Under Practice

THEN

4 Rounds

5 Empty Bar Hang Cleans

5 Empty Bar Front Squats

Skill

Metcon (Distance)

Slam Ball Toss

Metcon

Metcon (AMRAP – Reps)

15 AMRAP

25 Double Unders

15 Air Squats

5 Power Cleans (135/95)

** Increase PC by 5 reps every round (5-10-15-20..)

110817 – 20 Inches

November 8, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Walking Lunges

5 Ring Rows

Skill

Metcon (AMRAP – Reps)

Death by Unbroken Pull Ups

*Increase by 2 reps every minute

*Score is total reps

Metcon

Metcon (AMRAP – Reps)

4 AMRAP

Burpee Box Jump Overs (20″)

*Rest 4:00 Minutes

4 AMRAP

Burpee Box Jump Overs (20″)

*Rest 4:00 Minutes

4 AMRAP

*Burpee Box Jump Overs (20″)

Rest 4:00 Minutes

4 AMRAP

Burpee Box Jump Overs (20″)

110717 – Breathing Is Hard

November 7, 2017

U Turn CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

150m Run

10 Air Squats

5 Push Ups

THEN

Work up to 80% Back Squat

Weightlifting

Back Squat (8 EMOM 2 reps @80%)

Metcon

Metcon (Time)

21-15-9

Front Rack Lunge (115/75)

STOH (115/75)

Metcon (Time)

21-15-9

Front Rack Lunge (115/75)

STOH (115/75)

1 2 3 45