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

WOD

18.1 022418

February 24, 2018
18.1 022418
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row

022318 – Open Workout 18.1

February 23, 2018
022318 - Open Workout 18.1
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row

022218 – EAT YOUR TOFU

February 22, 2018
022218 - EAT YOUR TOFU
Warm-up
Drills - Down And Back
Toy Soldier
Butt Kicks
High Knees
Burpee Broad Jump
THEN
3 Sets
7 Empty Bar Power Cleans
7 Empty Bar Push Jerks
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:00
400M Run
10 Push Jerks (135/95)
20 Air Squats
*If raining, 1000M bike, or 500M row instead of 400M run

022118 – EAT YOUR VEGETABLES

February 21, 2018
022118 - EAT YOUR VEGETABLES
Warm-up
3 Rounds
10 Light Russian KB Swings
10 4-Count Mountain Climbers
30 Single Unders
Weightlifting
Back Squat (3 sets of 10 reps @ 60%)
15 minutes to complete
Metcon
Metcon (Time)
For Time
30 - 20 - 10
Ab Mat Sit Ups
American KB Swings (70/53)
Box Jump Overs (24/20)

022018 – Cruisin For A Bruisin

February 20, 2018
022018 - Cruisin For A Bruisin
Warm-up
Drills - Down And Back
Bear Crawl
Crab Walk
Duck Walk
THEN
3 Sets
8 Hand-Release Push Ups
8 Ring Rows
Metcon
Metcon (Time)
ME Handstand hold on Wall
*Heels only for RX
*2 Minute Max
*Scale is Plank
Metcon
Metcon (AMRAP - Reps)
AMRAP 5:00
Max Calorie Row
Rest 5:00
AMRAP 5:00
Max Calorie Bike
*Score is total number of calories

021918 – Do You Even CrossFit, Bro?

February 19, 2018
021918 - Do You Even CrossFit, Bro?
Warm-up
4 Rounds
5 Burpees
10 PVC Overhead Squats
THEN
5 Minutes of Double Under Practice
Weightlifting
Hang Snatch (8 EMOM 3 reps @ 65%)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
10 Overhead Squats (95/65) (135/95) Rx+
10 Bar Lateral Burpees
40 Double Unders

021718 – Fly High

February 17, 2018
021718 - Fly High
Metcon
Metcon (AMRAP - Rounds and Reps)
22 AMRAP
(Partner WOD)
22 Kcal Row
22 Power Cleans (95/65)
22 Wall Balls (20/14)
22 Toes-2-Bar
*Partners may split reps however they want

021618 – Running JT

February 16, 2018
021618 - Running JT
Warm-up
18-12-6
Calorie Bike/Row
Light DB Push Press
Alternating Lunges
Weightlifting
Shoulder Press (15 Minutes to establish 1RM)
Metcon
Metcon (Time)
Buy In: 600 Meter Run
21-15-9
Handstand Push Ups
Ring Dips
Push ups
Buy Out: 600 Meter Run
*25 min cap

021518 – DT

February 15, 2018
021518 - DT
Warm-up
3 Rounds
200 Meter Jog
9 Empty Bar Deadlifts
6 Empty Bar Hang Cleans
3 Empty Bar Push Jerks
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

021418 – HOLY SWEET POTATOES

February 14, 2018
021418 - HOLY SWEET POTATOES
Warm-up
3 Rounds
8 Light DB Snatches
8 Ring Rows
8 Wall Ball Squat Cleans
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20
20 Wall Ball Shots (20/14)
20 CTB Pull Ups
20 Alternating Pistol Squats
20 Alternating DB Snatch (50/35)
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run

021318 – Snatchorama

February 13, 2018
021318 - Snatchorama
Warm-up
3 rounds
200 Meter Jog
10 PVC Pass Throughs
5 PVC Power Snatch
5 PVC Overhead Squats
Weightlifting
Front Squat (8 EMOM 2 reps @90%)
Metcon
Metcon (Time)
27-21-15-9
Calorie Row
Snatch (75/55) -27
(95/65) -21
(115/75) -15
(135/85) - 9
*25 min cap

021218 – Six Pack Flabs

February 12, 2018
021218 - Six Pack Flabs
Warm-up
Pedal/row 3 minutes
THEN
3 Rounds
5 push ups
10 sit ups
15 air squats
Metcon
Metcon (Time)
3x 20 Cal row
*Slowest round is your score
Metcon
Metcon (AMRAP - Reps)
AMRAP 10
Ascending ladder
3 Burpees
3 Toes to Bar
6 Burpees
6 Toes to Bar
9 Burpees
9 Toes to Bar
12...
12...

021018 – Your Turn

February 10, 2018
021018 - Your Turn
Metcon
Metcon (Time)
Partner WOD
*Partners alternate movements
10 Rounds
20 Double Unders
10 Push Ups
5 Ring Dips
20 Sit ups
10 Bar Facing Burpees (Open Standard)
5 Clean & Jerks (135/95)

020918 – FRIYAY

February 9, 2018
020918 - FRIYAY
Warm-up
200m Run
THEN
3 Rounds
5 Knees Above Hips
5 Empty Bar Hang Snatch
Metcon
Metcon (AMRAP - Reps)
Death by Strict Pull Ups
* increase by 2 each round
Metcon
Metcon (Time)
5 Rounds
10 Toes-2-Bar
10 Snatches (95/65)
200m Run

020817 – CrossFit Games 15.4

February 8, 2018
020817 - CrossFit Games 15.4
Warm-up
3 Rounds
5 Empty Bar Hang Cleans
5 Empty Bar Push Press
5 Inch Worms
THEN
Work up to 75% Push Press
Weightlifting
Push Press (8 EMOM 3 reps @ 75%)
Metcon
CrossFit Games Open 15.4 (AMRAP - Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

020718 – Sooooooo TIRED!!!!

February 7, 2018
020718 - Sooooooo TIRED!!!!
Warm-up
3 Rounds
8 Ring Rows
8 Sit Ups
8 Walking Lunges
:30 second Samson Stretch Right Leg
:30 Second Samson Stretch Left Leg
Metcon
GHD Situps (1 Minute ME)
Metcon
Metcon (AMRAP - Reps)
5 Rounds
1 Min ME Kcal Bike
:30 Rest
1 Min ME Kcal Row
:30 Rest
1 Min ME 30' Shuttle Run
:30 Rest

020618 – CrossFit Open 11.4

February 6, 2018
020618 - CrossFit Open 11.4
Warm-up
2:00 on the Bike
Then
3 Rounds
5 Push Ups
5 Empty Bar Hang Cleans
:30 second Plank
Metcon
Metcon (AMRAP - Reps)
3 Sets of ME unbroken DB bench press (70/50)
* score is the sum of all 3 sets
Metcon
CrossFit Games Open 11.4 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

020518 – CrossFit Open 17.5ish

February 5, 2018
020518 - CrossFit Open 17.5ish
Warm-up
3 Rounds
25 umping Jacks
10 Empty Bar Push Press
10 Air Squats
Weightlifting
Back Squat (20 Minutes to establish 1RM)
Metcon
Metcon (Time)
5 Rounds
9 Thrusters (95/65)
35 Double Unders
*20 Minute Cap

020318 – We’ve all got places to go

February 3, 2018
020318 - We’ve all got places to go
Metcon
Metcon (Time)
PARTNER WOD
1000m Row Buy-in
THEN
2 Rounds
20 Russian KB Swings 70M/53W
15 Burpees
10 Pull Ups
15 Lunge Steps
20 Sit Ups
400 Meter Run together
* Split reps however you like, but only one person may work at a time

020218 -Just Pick It Up

February 2, 2018
020218 -Just Pick It Up
Warm-up
Snatch Warm-up
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
High-Hang Snatch (12 Minutes to establish 1RM)
Metcon
Metcon (AMRAP - Reps)
2 Rounds
2 Min ME Snatches (115/75)
Rest 3Min
2 Min ME Clean & Jerks (135/95)
Rest 3 Min

020118 – CrossFit Open 17.4

February 1, 2018
020118 - CrossFit Open 17.4
Warm-up
3 Rounds (In Any Order)
10 Kcal Row
8 Jumping Squats
5 Sit Ups
8 Empty Bar Deadlifts
Metcon
Metcon (AMRAP - Reps)
2 Minute ME sit ups
Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

013118 – 17.1ish

January 31, 2018
013118 - 17.1ish
Warm-up
2 Minutes on the Bike
THEN
3 Rounds
5 Burpees
10 Box Step Ups
4 Light DB Snatches
Weightlifting
Push Press (15 Minutes to establish 1Rm)
Metcon
Metcon (Time)
5 Rounds
16 DB Snatches (Alternate Arms (50/35))
8 Burpee Box Jump Overs (24/20)
*20 Minute Cap

013018 – Fiddlesticks

January 30, 2018
013018 - Fiddlesticks
Warm-up
12 Card Draw
12 Card Draw
- Clubs = Air Squats
- Spades = Burpees
- Hearts = Push Ups
- Diamonds = Sit Ups
Metcon
500m Row (Time)
Max Effort 500m Row
Metcon
Metcon (AMRAP - Rounds and Reps)
15 AMRAP
10 Pistols (Alternate Legs)
20 Sit Ups
10 Chest - 2 - Bar

012918 – Tall Orange Flag

January 29, 2018
012918 - Tall Orange Flag
Warm-up
3 Rounds
200m Run
10 Sit Ups
5 Broad Jumps
10 Squats
Skill
Max Vertical Leap (Distance)
Max Vertical Leap
Max Vertical Leap (Distance)
2 Attempts at Max Vertical Leap
Max Height Vertical Leap (2 Attempts)
Metcon
Metcon (Time)
2000m Bike
THEN
3 Rounds
10 Ring Dips
20 Overhead Plate Lunges (45/35) Alternate Legs

012718 – Open Test

January 27, 2018
012718 - Open Test
Metcon
Metcon (AMRAP - Reps)
Partner WOD
AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
*Divide the reps however you would like, but only one person can be working at a time.

012618 – CrossFit Open 14.3

January 26, 2018
012618 - CrossFit Open 14.3
Warm-up
Weightlifting
3 Rounds
10 PVC Good Mornings
10 Box Step Ups
10 Empty Bar Stiff Legged Deadlifts
Front Squat (10 EMOM 1 rep @85%)
Metcon
CrossFit Games Open 14.3 (AMRAP - Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24" / 20"
15 Deadlifts, 185# / 135#
15 Box Jumps, 24" / 20"
20 Deadlifts, 225# / 155#
15 Box Jumps, 24" / 20"
25 Deadlifts, 275# / 185#
15 Box Jumps, 24" / 20"
30 Deadlifts, 315# / 205#
15 Box Jumps, 24" / 20"
35 Deadlifts, 365# / 225#
15 Box Jumps, 24" / 20"

012518 – PUB-G

January 25, 2018
012518 - PUB-G
Warm-up
3 Rounds
:30 Plank
10 Jumping Squats
:30 Hollow Body
THEN
Double Under Practice
Skill
Handstand Push-ups (2 Minutes Max Effort)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 AMRAP
20 Double Unders
200m Run
40 Double Unders
400m Run
60 Double Unders
600m Run
80 Double Unders
800m Run
100 Double Unders
1000m Run
120 Double Unders
1200m Run

012418 – Lil’ Sweet

January 24, 2018
012418 - Lil' Sweet
Warm-up
Relay Race
1 - Walking Lunges
2 - Broad Jump
3 - Toy Soldier
4 - Bear Crawl
Weightlifting
Power Snatch (15 Minutes to establish 5RM)
Metcon
Metcon (Time)
1000m Row
THEN
21-15-9
Toes - 2 - Bar
Goblet Squat (70/53)
Russian KB Swing (70/53)

012318 – Assault Bike Baseline

January 23, 2018
012318 - Assault Bike Baseline
Warm-up
3 Rounds
25 Jumping Jacks
10 Sit Ups
10 Air Squats
5 Ring Rows
Metcon
Metcon (AMRAP - Reps)
Death by Strict Pull Ups
*Increase by 2 each round
Metcon
Assault Bike Baseline (Time)
60 Kcal Bike
50 Air Squats
40 Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees

012218 – Ready Player One

January 22, 2018
012218 - Ready Player One
Warm-up
3 Rounds
200m Run
5 Wall Balls
5 Empty Bar Hang Clean
5 Empty Bar Push Press
Weightlifting
Push Press (5 sets of 5 reps @70% (15 Minutes to complete))
Metcon
Metcon (AMRAP - Rounds and Reps)
12 AMRAP
15 Wall Balls (20/14)
10 Cleans (135/95)