21909 Eastex Fwy, Texas 77339
info@uturncrossfit.com

WOD

012320 – Ab-Surd

January 23, 2020
012320 - Ab-Surd
Warm-up
GROUP WARMUP
3 Minute Bike
Minute 1: Easy
Minute 2: Moderate
Minute 3: Faster
45 Seconds Each
Upper Back Foam Roll
Banded Pass Throughs
Banded Pull Aparts
Banded Y's
Banded Strict Press

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Barbell Thoracic Opener: 90 Seconds
Metcon
Metcon (Weight)
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Assault Bike
6 Barbell Strict Presses

*Build in Strict Press Weight*

012219 – Opening Day

January 22, 2020
012219 - Opening Day
Warm-up
GROUP WARMUP
30 Seconds
Push-up to Down
Box Facing Step-ups
Kettlebell Romanian Deadlifts
Box Air Squats
Lateral Box Step-ups
Kettlebell Single Arm Bent Over Rows
Active Spidermans
Box Facing Step-ups
Russian Kettlebell Swings

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Wrist Stretch on Box
Kettlebell Ankle Stretch
Metcon

022120 – Tri Sprint Intervals

January 21, 2020
022120 - Tri Sprint Intervals
Warm-up
GROUP WARMUP
2 Rounds
30 Seconds:
Shuttle Runs (Increase Pace 2nd Round)
Active Samson

2 Rounds
30 Seconds:
Row (Increase Pace 2nd Round)
Active Spidermans

2 Rounds
30 Seconds:
Bike (Increase Pace 2nd Round)
Inchworm to Push-up
Metcon
Tri Sprint Intervals (5 Rounds for reps)
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.

012020 – Dumbledore

January 20, 2020
012020 - Dumbledore
Warm-up
GROUP WARMUP
40 Seconds
Easy Bike
Glute Bridges
Single Arm Dumbbell Deadlift
Moderate Bike
Single Leg Glute Bridges
Single Arm Dumbbell Strict Press
Faster Bike
Slow Air Squats
Single Arm Dumbbell Front Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Dumbbell Squat Hold
Child's Pose on Dumbbell
Strength
Back Squat (12:00 to build to a heavy set of 3 reps)
Metcon
Metcon (Time)
For Time:
50/35 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50/35 Calorie Assault Bike

25:00 Time Cap

011920 – Carousel

January 19, 2020
011920 - Carousel
Metcon
Metcon (Time)
5 Rounds:
9 Push Preses (115/85)
15 Kettlebell Swings (53/35)
21/15 Calorie Assault Bike

Rest 1 Minute Between Rounds

011820 – Lethal Weapon

January 18, 2020
011820 - Lethal Weapon
Warm-up
GROUP WARMUP
5 Minutes For Quality:
100 Meter Run
3 Inchworm to Push-ups
6 Glute Bridges
9 Slow Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Pec Stretch on Wall: 30 Seconds Each Side
Front Rack Stretch: 1 Minute
Squat Hold: 1 Minute
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
1 Round of "The Chief"
200 Meter Run
2 Rounds of "The Chief"
200 Meter Run
3 Rounds of "The Chief"
200 Meter Run
...
Continue to Add 1 Round Until Cap
_______________________
1 Round of "The Chief":
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

011720 – Blue Sleel

January 17, 2020
011720 - Blue Sleel
Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Active Spidermans
Sit-ups
Moderate Bike
Active Samson
Hollow Hold
Faster Bike
Push-up to Down Dog
Arch Hold

BOX JUMP WARMUP
30 Lateral Hops Over Barbell
30 Seconds Box Step-ups
30 Seconds Box Jumps

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Child's Pose on Box: 1 Minute
Pigeon Pose on Box: 1 Minute Each Side
Metcon
Metcon (Time)
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

30:00 Time Cap

011620 – Diane

January 16, 2020
011620 - Diane
Warm-up
GROUP WARMUP
2 Minutes
Easy Row or Bike
1 Minute
Single Leg Glute Bridges
Push-up to Down Dog
Glute Bridge Walkouts
Front Plank on Hands
Alternating Bird Dogs
Inchworm to Push-up

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Lats Foam Roll: 1 Minute Each Side
Barbell Thoracic Opener: 2 Minutes
Wrist Stretch: 30 Seconds Each Direction
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

011520 – Four Loko

January 15, 2020
011520 - Four Loko
Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Single Unders
Cossack Squats
Moderate Row
Single Unders
Pausing Air Squats
Faster Row
Single Unders
Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
Pausing Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat
Metcon
Metcon (5 Rounds for time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)

011420 – Part Time

January 14, 2020
011420 - Part Time
Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Active Spidermans
Single Arm Dumbbell Strict Press
Moderate Bike
Push-up to Down Dog
Single Arm Dumbbell Row
Faster Bike
Inchworm to Push-up
Single Dumbbell Goblet Reverse Lunges

Body Positions
30-20-10:
Hollow Hold Seconds
Arch Hold Seconds
Front Plank on Hands

MOBILITY
Couch Stretch: 45 Seconds Each Side
Banded Lat Stretch: 45 Seconds Each Side
Metcon
Metcon (Time)
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into...

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
21/15 Calorie Assault Bike

25:00 Time Cap

011320 – Air Fryer

January 13, 2020
011320 - Air Fryer
Warm-up
GROUP WARMUP
1 Minute
Active Samson
Glute Bridges
Plate Hops
40 Seconds
Active Samson
Single Leg Glute Bridges
Plate Ground to Overhead
30 Seconds
Air Squats
Glute Bridge Walkouts
Plate Counterbalance Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Child's Pose: 1 Minute

Today athletes will have a choice between the Squat Waves and the Power Clean and Jerk for the Strength Portion
Strength
Clean and Jerk (15:00 To build to a max Power Clean and Jerk)
Metcon
Metcon (3 Rounds for weight)
75%
Set 1: 4 Reps
Set 2: 3 Reps
Set 3: 1 Reps

3 Minutes Rest

80%
Set 4: 4 Reps
Set 5: 3 Reps
Set 6: 2 Reps

3 Minutes Rest

85%
Set 7: 4 Reps
Set 8: 3 Reps
Set 9: 2 Reps
Metcon
Metcon (Time)
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)

15:00 Time Cap

011220 – Upper Crust

January 12, 2020
011220 - Upper Crust
Metcon
Metcon (Time)
10 Rounds:
4 Strict Pull-ups
8 Push-ups
12/8 Calorie Bike

011120 – Bike Drop

January 11, 2020
011120 - Bike Drop
Warm-up
GROUP WARMUP
1 Round
30 Seconds Each
Easy Bike
Pausing Air Squats
Easy Bike
Air Squats
Easy Bike
Air Squats with Arms Overhead

2 Rounds
30 Seconds Each
PVC Pass Throughs
PVC Overhead Squats
PVC Lat Stretch
PVC Power Snatches

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Time)
Teams of 3:
For Time:
75/50 Calorie Assault Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)

75/50 Calorie Assault Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)

75/50 Calorie Assault Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)

75/50 Calorie Assault Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)

75/50 Calorie Assault Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)

091020 – Marston

January 10, 2020
091020 - Marston
Warm-up
GROUP WARMUP
5 Minutes For Quality
5 Push-up to Down Dogs
10 Straight Leg Sit-ups
15 Second Front Plank on Hands
20 Lateral Hops Over Barbell

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Barbell Assisted Straddle Stretch: 1 Minute
Pec Stretch on Wall: 45 Seconds Each Side
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees

010920 – iMax

January 9, 2020
010920 - iMax
Warm-up
GROUP WARMUP
30 Seconds
Box Step-ups
Slamball Foot Taps
Active Samson
Lateral Box Step-ups (30 Seconds Each Leg)
Slamball Deadlifts
Active Spidermans
Box Step Overs (Lateral or Facing Box)
Slamball Strict Press
Inchworm to Push-up

*Performed at Low Box Height

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Child's Pose on Box: 1 Minute
Ankle Stretch on Box: 45 Seconds Each Side
Strength
Pausing Push Jerk
12 minutes to build to a moderately heavy and good looking set of 2

Since we are building to a heavy 5 push jerk within the metcon today, the goal here is positioning over pure weight lifted
Metcon
Metcon (Weight)
On the 3:00 x 5 Rounds:
15 Slamballs (30/20)
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk

010820 – Airplane Mode

January 8, 2020
010820 - Airplane Mode
Warm-up
GROUP WARMUP
1 Minute
Easy Bike
Easy Row
Slow Squats to Medicine Ball (Butt To Ball)
40 Seconds
Moderate Bike
Moderate Row
Squats with Medicine Ball (Bear Hug Ball)
20 Seconds
Faster Bike
Faster Row
Jump Squats with Medicine Ball (Bear Hug Ball)

MOBILITY
Couch Stretch: 45 Seconds
Pigeon Pose: 45 Seconds
Metcon
Metcon (Time)
2 Rounds:
50/35 Calorie Assault Bike
1k Row
50 Wallballs (20/14)

30:00 Time Cap

010720 – Zoolander

January 7, 2020
010720 - Zoolander
Warm-up
GROUP WARMUP
30 Seconds Each
Single Unders
Active Spidermans
Glute Bridges
Single Unders
Frog Hops
Single Leg Glute Bridge
Single Unders
Burpees
Glute Bridge Walkouts

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Strength
Pausing Power Clean
Build to a heavy set of 2 reps (Pausing for 2 seconds at the knee, then 2 seconds in the catch) Quality over weight
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees

010620 – Grim Reaper

January 6, 2020
010620 - Grim Reaper
Warm-up
GROUP WARMUP
3 Rounds
30 Seconds Each:
PVC Pass Throughs
Inchworm to Push-up
PVC Overhead Squats
Active Samson

*Attempt to Get More Narrow on PVC Pipe with Each Round

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Banded Lat Stretch: 1 Minute Each Side
Banded Pike Stretch: 1 Minute
Metcon
Metcon
Metcon (3 Rounds for weight)
Backsquat EMOM:

70%
4 Reps
3 Reps
2 Reps

3 Minutes Rest

75%
4 Reps
3 Reps
2 Reps

3 Minutes Rest

80%
4 Reps
3 Reps
2 Reps
Metcon (AMRAP - Reps)
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9:
Thrusters (95/65)
Chest to Bar Pull-ups

RX + is 115/85#

010520 – Double Zero

January 5, 2020
010520 - Double Zero
Warm-up
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
15/12 Calorie Assault Bike
30 Russian Kettlebell Swings (70/53)
60 Double Under

010420 – Double Quarter Pounder

January 4, 2020
010420 - Double Quarter Pounder
Warm-up
GROUP WARMUP
Warmup Run
400 Meter Easy Jog
1 Minute Each
Active Samson
Active Spidermans
Push-up to Down Dog
30 Seconds Each Side
Perfomed With Light Dumbbell
Single Dumbbell Deadlift
Single Dumbbell Reverse Lunges (Hold Goblet Style)
Single Dumbbell Strict Press
Single Dumbbell Goblet Squat
Metcon
Metcon (Time)
2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-Ups (24/20)
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches

Dumbbell: 50/35

010320 – Speedo

January 3, 2020
010320 - Speedo
Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Plate Hops (In and Out)
Slow Air Squats
Moderate Row
Plate Hops (Forward & Back)
Arms Overhead Air Squats
Moderate Row
Single Leg Plate Hops (30 Seconds Each Side)
Plate Counterbalance Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Pigeon Pose
Squat Hold
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 3
AMRAP 20:
300 Meter Row
20 Plate Hops
10 Thrusters (65/45)

*Complete Full Rounds Before Switching

010219 – Cheaper By The Dozen

January 2, 2020
010219 - Cheaper By The Dozen
Warm-up
GROUP WARMUP
3 Rounds
30 Seconds Each:
Bike (Increasing Intensity)
Inchworm to Push-ups
Straight Leg Sit-ups
Superman Hold

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Barbell Assisted Straddle Stretch: 1 Minute
Pike Stretch: 1 Minute
Puppy Pose: 1 Minute
Strength
Deadlift (Build to a moderate set of 6 reps )
Metcon
Metcon (AMRAP - Reps)
AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Bike
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Bike
...
Up By 3's Until Finish

010120 – Home Alone 2

January 1, 2020
010120 - Home Alone 2
Warm-up
Med Ball Musical Chairs

When out, bike 3:00
Metcon
Metcon (Time)
5 Rounds:
20 Air Squats
20 Burpees
20 Reverse Lunges
20 Sit-ups

123119 – Aleve

December 31, 2019
123119 - Aleve
Warm-up
GROUP WARMUP
6 Minutes For Quality With a Buddy
Buddy 1
Moderate Bike

Buddy 2
1 Round:
5 Push-up to Down Dogs
5 Pausing Barbell Bent Over Rows (2 Seconds on Chest)
5 Barbell Strict Press

Switch Stations After Buddy Completes Full Round of 5-5-5

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Child's Pose
Wrist Stretch
Front Rack Stretch
Metcon
Metcon (Time)
For Time:
Buy-In: 50/35 Calorie Assault Bike

21-15-9
Shoulder to Overhead (135/95)
Pull-ups

Cash-Out: 50/35 Calorie Assault Bike

123019 – Fight or Flight

December 30, 2019
123019 - Fight or Flight
Warm-up
GROUP WARMUP
2 Rounds
45 Seconds Squats to Medicine Ball
45 Seconds PVC Pass Throughs
45 Seconds Box Step-ups
45 Seconds PVC Overhead Squats
45 Seconds Easy Row

*15 Seconds of Transition Between Movements (10 Minutes Total)

BARRBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Medicine Ball Thoracic Opener
Barbell Ankle Stretch
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row
Metcon
Metcon (Time)
*OPTIONAL*

15 Strict Handstand Push-ups
15 Strict Chest to Bar Pull-Ups

15-12-9:
Row Calories
Bike Calories

15 Strict Handstand Push-ups
15 Strict Toes to Bar

15-12-9:
Row Calories
Bike Calories

15 Strict Handstand Push-ups
15 Strict Pull-ups

15-12-9:
Bike Calories

122919 – Wet Suit

December 29, 2019
122919 - Wet Suit
Metcon
Metcon (Time)
5 Rounds:
21/15 Calorie Row
2 Rounds of "Strict Cindy"

1 Round of "Strict Cindy":
5 Strict Pull-ups
10 Push-ups
15 Air Squats

122819 – Perfect Bar

December 28, 2019
122819 - Perfect Bar
Warm-up
GROUP WARMUP
20 Seconds Each Stretch
Quad Stretch
Knee Hugs
Straight Leg Kicks
100 Meter Run (Easy)
Side Lunges
Cossack Squats
Air Squats
100 Meter Run (Moderate)
Active Spidermans
Active Samson
Inchworm to Push-up
100 Meter Run (Fast)

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Front Rack Stretch
Wrist Stretch
Barbell Assisted Straddle Stretch
Metcon
Metcon (Time)
Teams of 3
For Time:
120 Deadlifts (155/105)
600 Meter Run
90 Hang Power Cleans (155/105)
600 Meter Run
60 Push Jerks (155/105)
600 Meter Run

150/105 Calorie Assault Bike

60 Push Jerks (135/95)
600 Meter Run
90 Hang Power Cleans (135/95)
600 Meter Run
120 Deadlifts (135/95)
600 Meter Run

122719 – Water Weight

December 27, 2019
122719 - Water Weight
Warm-up
GROUP WARMUP
1 Minute
Easy Row
Active Samson
PVC Pass Throughs

45 Seconds
Moderate Row
Active Spidermans
PVC Overhead Squats

30 Seconds
Faster Row
Push-up to Down Dog
PVC Overhead Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Pec Stretch on Wall
Child's Pose on Box
Strength
Snatch Complex
15:00 To Build To A Heavy Squat Snatch + Overhead Squat
Metcon
Metcon (Time)
3 Rounds:
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)

30:00 Time Cap

122619 – Punching Bag

December 26, 2019
122619 - Punching Bag
Warm-up
GROUP WARMUP
3 Rounds:
15 Lateral Hops
50' Walking Lunge
100' Bear Crawl

After Round 1: 1:00 Front Plank
After Round 2: 1:00 Right Side Plank
After Round 3: 1:00 Left Side Plank

MOBILITY
Pigeon Pose
Couch Stretch
Metcon
Metcon (AMRAP - Reps)
5 Rounds x AMRAP 3:
10 Slam Ball/Wreck Bag Over Shoulder
20 Double Unders
10 Slam Ball/Wreck Bag Reverse Lunges
20 Double Unders

Rest 1 Minute Between Rounds

122419 – Dopamine

December 24, 2019
122419 - Dopamine
Warm-up
GROUP WARMUP
Stretch
30 Seconds Walking Spidermans
30 Seconds Walking Samson
30 Seconds Air Squats

Run
30 Seconds Easy Shuttle Runs
30 Seconds Moderate Shuttle Runs
30 Seconds Faster Shuttle Runs

Row
30 Seconds Easy Row
30 Seconds Moderate Row
30 Seconds Faster Row

Bike
30 Seconds Easy Bike
30 Seconds Moderate Bike
30 Seconds Faster Bike
Metcon
Metcon (No Measure)
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Assault Bike