21909 Eastex Fwy, Texas 77339
info@uturncrossfit.com

WOD

101619 – Bam Bam

October 16, 2019
101619 - Bam Bam
Warm-up
GROUP WARMUP
3 Stations:
1 Minute Easy Bike
1 Minute Active Spidermans
1 Minute Slamball Ball Foot Taps
1 Minute Moderate Bike
1 Minute Active Samson
1 Minute Air Squat
1 Minute Slamball Deadlifts
1 Minute Faster Bike
1 Minute Push-up to Down Dog
1 Minute Slamball Strict Press

MOBILITY
Slamball Squat Hold
Child's Pose on Slamball
Pigeon Pose
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 3
AMRAP 25:
10/7 Calorie Assault Bike
10 Slamballs (30/20)
10 Shuttle Runs (10 Meters)

101519 – Child’s Play

October 15, 2019
101519 - Child's Play
Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Inchworm to Push-up
Glute Bridges
Single Unders
Active Spidermans
Single Leg Glute Bridges
Single Unders
Air Squats
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
Barbell Ankle Stretch
Strength
Box Squat (15:00 to complete 7 sets of 3 reps increasing)
Metcon
Metcon (Time)
3 Rounds:
10 Deadlifts (205/145)
15 Dumbell Front Squats (50's/35's)
50 Double-Unders
Metcon
Metcon (Calories)
*OPTIONAL*

5 Rounds
1:00 - Light Pace
:40s - Moderate Pace
:20s - Fast Pace

This is a 10:00 piece in total, where we have 5 x 2:00 sections. It runs continuously

101419 – Point Break

October 14, 2019
101419 - Point Break
Warm-up
GROUP WARMUP
30 Seconds
Mountain Climbers
Active Spidermans
Romanian Deadlfits
Mountain Climbers
Active Spidermans
Strict Press
Mountain Climbers
Active Spidermans
Pausing Front Squats

*Athletes completing "Point Break" will use 1 light dumbbell for this warmup and hold both in their hands bells for all 3 movements. Athletes doing "20.1" will use a barbell.

1 Minute
Barbell / Dumbbell Overhead Hold
Side Plank

*Barbell athletes can hold overhead in snatch grip or jerk grip, whatever they are using in the workout. The focus here is keeping a tight midline when the weight is overhead. "
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
5 Pull Ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups

RX +
5 Chest to Bar Pull Ups
10 Single Dumbbell Hang Clean and Jerks (70/45)
15 GHD Sit-ups

*Keep in mind when choosing between Scaling, RX and RX+, You should be able to complete all reps unbroken
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes
Metcon
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

101319 – 20.1

October 13, 2019
101319 - 20.1
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes
Metcon
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

101219 – 20.1

October 12, 2019
101219 - 20.1
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes
Metcon
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

101119 – 20.1

October 11, 2019
101119 - 20.1
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes
Metcon
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

101019 – Goat Day

October 10, 2019
101019 - Goat Day
Warm-up
GROUP WARMUP
Partner Rowling

30 Seconds
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
GROUP WARMUP
Partner Rowling

30 Seconds
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Metcon
Metcon (No Measure)
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

*Athlete chooses movements they want to work on
We will see "Goat Day" for the next 5 weeks on Thursday.

100919 – WOW Air

October 9, 2019
100919 - WOW Air
Warm-up
GROUP WARMUP
3 Rounds
Minute 1: 45 Seconds Easy Row
Minute 2: 45 Seconds Banded Drills
Minute 3: 45 Seconds Active Spiderman

45 Seconds of Work + 15 Seconds For Transition to Next Station

BANDED DRILLS
Round 1: Air Squats
Round 2: Glute Bridges
Round 3: Glute Bridge Walkouts

MOBILITY
Couch Stretch: :90 Each Side
Metcon
Metcon (Time)
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 M Run

30:00 Time Cap
Metcon
Metcon (No Measure)
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2: 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Bike

100819 – Detention

October 8, 2019
100819 - Detention
Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Push-up to Down Dog
Single Unders
Inchworm to Push-up
Single Unders
Active Divebombers

BARBELL WARMUP
30 Seconds
Good Mornings
Strict Press & Reach
Romanian Deadlifts
Strict Press & Reach
Deadlifts
Strict Press & Reach
Strength
Deadlift (15 Min to build to a heavy set of 5 Reps)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
6 Deadlifts (225/155)
9 Handstand Pushups
30 Double Unders

100719 – Rugrats

October 7, 2019
100719 - Rugrats
Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Active Spidermans
Moderate Bike
Active Samson
Faster Bike
Slow Air Squats

30 Seconds
Dumbbell Romanian Deadlifts
Wall Sit
Dumbbell Front Rack Reverse Lunges
Front Plank
Dummbell Pausing Front Squats
Mountain Climbers

MOBILITY
Pigeon Pose on Box
Dumbbell Ankle Stretch
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike
Metcon
Metcon (No Measure)
*OPTIONAL
BACK SQUAT
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%

Rest as Needed Between Sets

100619 – Watered Down

October 6, 2019
100619 - Watered Down
Metcon
Metcon (Time)
5 Rounds:
1000-800-600-400-200 Meter Row
100 Meter Farmers Carry (70's/50's)
100' Walking Lunge

100519 – Adderall

October 5, 2019
100519 - Adderall
Metcon
Metcon (AMRAP - Reps)
0:00 - 10:00

1 Mile Run

Max Clean and Jerks (135/95)


10:00 - 13:00

Rest


13:00 - 20:00

800 Meter Run

Max Power Snatches (115/80)


20:00 - 23:00

Rest


23:00 - 27:00

400 Meter Run

Max Thrusters (95/65)

100419 – BFF

October 4, 2019
100419 - BFF
Warm-up
GROUP WARMUP
30 Seconds
Active Spidermans
Medicine Ball Deadlifts
Push-up to Down Dog
Medicine Ball Push Press
Inchworm to Push-up
Medicine Ball Slams
Med Ball Russian Twists

MOBILITY
Pigeon Pose + Lat Reach
Child's Pose on Kettlebell
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Kettlebell Clean and Jerks (53/35)

Underbelly

October 3, 2019
Underbelly
Warm-up
30 Seconds
Easy Single Unders
Glute Bridges
Front Plank

High Single Unders
Single Leg Glute Bridges
Side Planks

2 Rounds
1min Wall Sit
30sec Slow Air Squats

MOBILITY
1min Couch Stretch Each Side
Back Squat (3 sets of 6)
Metcon (Time)
50-35-20:
Double Unders
AbMat Sit-Ups

Directly into...

50-35-20:
Double Unders
Air Squats

100219 – Miracle Grow

October 2, 2019
100219 - Miracle Grow
Warm-up
GROUP WARMUP
7 Minutes For Quality
Buddy 1:
Easy Bike

Buddy 2:
100 Meter Run
100' Bear Crawl
50' Crab Walk

Switch Stations When Athlete Finishes the Run/Crawl/Walk

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
Strength
Shoulder Press
Metcon
Metcon (Time)
5 Rounds:
200 Meter Run
12/9 Calorie Assault Bike
9 Push Press (95/65)

20:00 Time Cap

100119 – Ecod

October 1, 2019
100119 - Ecod
Warm-up
GROUP WARMUP
1 MInute
Easy Row
Lateral Box Step-ups
30 Seconds Each
Barbell Good Mornings
Elbow Rotations
Back Squats
45 Seconds
Moderate Row
Box Facing Step-ups
30 Seconds Each
Romanian Deadlifts
Hang Muscle Cleans
Front Squats
30 Seconds
Fast Row
Box Jumps

MOBILITY
Front Rack Stretch
Wrist Stretch
Drop Ankle Stretch
Metcon
Metcon (3 Rounds for reps)
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

093019 – Snake Bite

September 30, 2019
093019 - Snake Bite
Warm-up
GROUP WARMUP
30 Seconds
PVC Pass Throughs
Hollow Hold
PVC Overhead Squats
Arch Hold
PVC Sotts Press
Hollow Hold
PVC Snatch Balances
Arch Hold
PVC Squat Snatches

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Strength
Squat Snatch
Metcon
Metcon (Time)
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

20:00 Time Cap

092919 – Pump It Up

September 29, 2019
092919 - Pump It Up
Metcon
Metcon (Time)
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

70/50 Calorie Assault Bike

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

092819 – Kelly

September 28, 2019
092819 - Kelly
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#

092719 – Gut Feeling

September 27, 2019
092719 - Gut Feeling
Warm-up
GROUP WARMUP
30 Seconds
Hollow Hold
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
Superman Hold
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
PVC V-Ups
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers

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

MOBILITY
Couch Stretch: 90 Seconds Each Side
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar

092619 – Double Dare

September 26, 2019
092619 - Double Dare
Warm-up
GROUP WARMUP
60 Seconds
Easy Bike
Single Unders
Glute Bridges
45 Seconds
Moderate Bike
High Single Unders
Single Leg Glute Bridges (Alternating)
30 Seconds
Fast Bike
Fast Single Unders
Glute Bridge Walkouts

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Weight)
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*

092519 – Workaholic

September 25, 2019
092519 - Workaholic
Warm-up
GROUP WARMUP
6 Minutes For Quality:
Buddy 1
1 Round:
5 Ring Rows
10 Kettlebell Goblet Squats
15 Sit-ups

Buddy 2
Easy Row

*Switch Stations When Buddy 1 Finishes Their 1 Round of Rows, Squats, and Sit-ups

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

MOBILITY
Kettlebell Ankle Stretch
Front Rack Stretch
Wrist Stretch
Metcon
Metcon (Time)
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

092419 – Surfer On Acid

September 24, 2019
092419 - Surfer On Acid
Warm-up
GROUP WARMUP
100 Meter Run
30 Seconds Active Spidermans
30 Seconds Active Divebombers

100 Meter Run
30 Second Front Plank
30 Second Superman Hold

100 Meter Run
30 Second Right Side Plank
30 Second Left Side Plank

100 Meter Run
30 Second Right Side Dumbbell Overhead Hold
30 Second Left Side Dumbbell Overhead Hold

DUMBBELL WARMUP
Each Side With Single Light Dumbbell:
5 Deadlifts
5 Russian Dumbbell Swings
5 Hang Power Cleans
5 Front Squats
5 Strict Press & Reach
Metcon
Metcon (AMRAP - Rounds)
15:00 AMRAP
10 GHD
25' Handstand Walk

Scaling options:
Sit Ups
50' Bear Crawl

Class will form 2 Lines behind the GHD Machine. Once one athletes complete their turn, the next athlete can begin once they run back and tag hands
Metcon
Metcon (Time)
3 Rounds For Time:
400 Meter Run
21 Burpees

20:00 Time Cap

092319 – Bartender

September 23, 2019
092319 - Bartender
Warm-up
GROUP WARMUP
60 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats
40 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats
20 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats

BARRBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses (From Back)
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts

MOBILITY
PVC Pass Throughs
PVC Lat Stretch
PVC Sotts Press
Metcon
Metcon (Weight)
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Metcon
Metcon (Time)
5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

092119 – Mighty Ducks

September 21, 2019
092119 - Mighty Ducks
Metcon
Metcon (Time)
Teams of 3
For Time:
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

092019 – Air Conditioning

September 20, 2019
092019 - Air Conditioning
Warm-up
GROUP WARMUP
45 Seconds Spiderman
45 Seconds Hamstring Stretch (Standing Straight Leg)
45 Seconds Slow Air Squats
30 Seconds Spiderman
30 Seconds Hamstring Stretch (Seated Straight Leg)
30 seconds Slow Air Squats
15 Seconds Spiderman
15 Seconds Hamstring Stretch (Legs out: Left, Right, Center)
15 Seconds Slow Air Squats

PARTNER ROWLING
1000 meters for time split between two partners with 8:00 Cap

MOBILITY
Dumbbell Ankle Stretch
Dumbbell Squat Hold
Metcon
Metcon (Time)
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row

091919 – Sleeping Bag

September 19, 2019
091919 - Sleeping Bag
Warm-up
GROUP WARMUP
With a Partner
3 Minutes:
Buddy 1: 1:30 Banded Lat Stretch (45 Each Side)
Buddy 2: 1:30 Active Divebombers

Switch Stations at the 1:30 Mark

3 Minutes:
Buddy 1: AbMat Sit-ups
Buddy 2: 10 Shuttle Runs

Switch Stations When Buddy is Done With Shuttle Runs

3 Minutes:
Buddy 1: Hollow Hold
Buddy 2: 20 Lateral Hops Over DB

Switch Stations When Buddy is Done With Hops
Skill
Tabata Hollow
THEN
Tabata Arch
Metcon
Metcon (Time)
4 Rounds:
15 Strict Pull-ups
20 Shuttle Runs
30 AbMat Sit-ups
500' Farmers Carry

Shuttle Runs - 25' before turning
Farmers Carry - 50' before turning (35s/50s)
Warm-up

091819 – Bar Crawl

September 18, 2019
091819 - Bar Crawl
Warm-up
GROUP WARMUP
30 Seconds Push-up to Down Dog
30 Seconds Front Plank
1 Minute Chest Stretch on Wall
30 Seconds Air Squats
30 Seconds Glute Bridges
1 Minute Front Rack Stretch
30 Seconds Inchworm to Push-up
30 Seconds Alternating Bird Dogs
1 Minute Barbell Straddle Stretch

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press + Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (AMRAP - Reps)
AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

091719 – Fuller Circle

September 17, 2019
091719 - Fuller Circle
Warm-up
GROUP WARMUP
1 Minute
Easy Bike
Easy Single Unders
Easy Row
45 Seconds
Moderate Bike
Quick Single Unders
Moderate Row
30 Seconds
Faster Bike
High Single Unders
Faster Row

MOBILITY
Pigeon Pose
Calf Stretch on Post
Metcon
Metcon (Time)
For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike

30:00 Time Cap
Metcon
Metcon (Time)
*OPTIONAL*
Quality > Time
3 Rounds:
25 GHD Sit-ups
10 Dumbbell Bent Over Rows (Each Side)

091619 – Master Splinter

September 16, 2019
091619 - Master Splinter
Warm-up
GROUP WARMUP
20 Seconds
Knee to Chest
Straight Leg Kicks
Active Samson
Active Spidermans
Slow Air Squats
Box Step-ups (Facing Box)
Lateral Box Step-ups (Right)
Lateral Box Step-ups (Left)
Side Shuffle (Right)
Side Shuffle (Left)
Bear Crawl
High Knees
Butt Kickers
Skip For Height
Skip For Distance
200 Meter Outside Run

Alternate Between 20 Seconds of Jogging Around Boxes & 20 Seconds of Stretching

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

MOBILITY
Couch Stretch
Child's Pose on Box
Wrist Stretch
Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)

20:00 Time Cap
Metcon
Metcon (AMRAP - Reps)
*OPTIONAL* and encouraged

In a 1:30 Window:
9 Power Cleans (115/85)
9 Front Squats (115/85)
9 Push Jerks (115/85)
Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:
7 Power Cleans (135/95)
7 Front Squats (135/95)
7 Push Jerks (135/95)
Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:
5 Power Cleans (155/105)
5 Front Squats (155/105)
5 Push Jerks (155/105)
Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
Time Remaining: Max Ring Muscle-ups