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

WOD

41717 Jenny Fredericksdottir

April 17, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 Kcal Row

10 jumping air squats

10 push ups

Weightlifting

Shoulder Press (8 x 3 @ 75%)

Metcon

Metcon (Time)

For Time:

40 Cal Row “Buy In”

Then 3 Rounds of:

10 HSPU

15 Ball Slam (50/35)

20 KB Snatch (53/35)(alt arms)

Then:

40 Cal Row “Buy Out”

041517 – 15 Feet Tall

April 15, 2017

U Turn CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Reps)

20 min AMRAP – Partner WOD

200 meter sand bag carry

3 rope climbs

6 burpee box jump overs

9 pull-ups

While partner A is doing sand bag carry Partner B is doing the other work.

Score is total reps combined

41417 LINDSEY FRENZY

April 14, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

200 m run

10 toy soldiers

30 sec plank hold

Gymnastics

Metcon (Time)

HANDSTAND HOLD

3 X ME @ 1 MIN

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

20 AIR SQUATS

20 PUSH UPS

20 SIT UPS

ROUNDS AND REPS

1317 THA MACHINA

April 13, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

THEN

3 Rounds

10 Air Squats

10 Light KB Swings

Weightlifting

Metcon (Time)

MANMAKER LADDER

4 @ 25/10

3 @ 35/15

2 @ 45/25

1 @ 55/35

(2:30 Min CAP)

Metcon

Metcon (Time)

FOR TIME!

300 M RUN

15 THRUSTERS (95/65)

15 TTB

15 KB SWING (53/35)

300 M RUN

10 THRUSTERS (95/65)

10 TTB

10 KB SWINGS (53/35)

300 M RUN

5 THRUSTERS (95/65)

5 TTB

5 KB SWINGS (53/35)

300 M RUN

41217 MCDOOG

April 12, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 AIR SQUATS

10 PVC GOOD MORNINGS

10 WALKING LUNGES

Strength

Front Squat (5 X 5 @ 75%)

Metcon

Metcon (AMRAP – Reps)

10 MIN EMOM

EACH MIN

7 DEADLIFT 185/135

WITH TIME REMAINING:

ME C2B PULLUPS

041117 DA BENZ

April 11, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

15 jumping jacks

10 pvc pass through

10 push ups

then

3 min double under practice

Skill

Handstand Push-ups (death by (15 min cap))

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

150M RUN

20 TARGET BURPEES

50 DU’S (100 SU’S)

Randolph – 041017

April 10, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

150m Run

5 Empty Bar Hang Cleans

5 Empty Bar Push Jerk

10 Air Squats

Strength

Clean Squat Jerk (8 EMOM @ 65-70%)

8 EMOM

1 Power Clean

1 Front Squat

1 Push Jerk

@65-70%

Metcon

Metcon (Time)

21-15-9

Kcal Row

STOH (135/95)

Ring Dip

040817

April 8, 2017


U Turn CrossFit – CrossFit

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Metcon

Metcon (Time)

Team of 2

For Time

Split moves however but only one person working at a time

Buy In: 1 Mile Run

2 Rounds

56 Wall Balls

56 Box Jumps

56 Pullups

56 Cal. Row

56 Burpees

Cash Out: 1 Mile Run

More Dumbbells 040717

April 7, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

Then,

3 Rounds

5 Push Ups

10 Sit Ups

20 Lunges

Metcon

Metcon (AMRAP – Reps)

3 x ME Dumbbell Chest (Bench) Press (70/45)
15 Minutes for 3 ME attempts. Score is the total of all

Metcon

Metcon (AMRAP – Reps)

5 Rounds (Alt. Minutes)

1. ME 30′ Shuttle Run

2. ME Burpees

3. ME Toes To Bar

4. Rest

All About Them Gainz 040617

April 6, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500m

Then,

4 Rounds

10 Air Squats

10 PVC Good Mornings

Weightlifting

Back Squat (12 EMOM 2 @75%)

2 reps @75%

Weightlifting

Deadlift (12 EMOM 2 @75%)

2 reps @75%

That Seems Short 040517

April 5, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Relay Style

High Knees

Butt Kicks

Toy Soldier

Bear Crawl

Metcon

Metcon (AMRAP – Rounds and Reps)

30 AMRAP

15 Pull Ups

800m Run

15 Slam Balls (50/35)

The Sting of the Whip 040417

April 4, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Jog 600m,

Then

3 Rounds

10 Empty Bar Push Jerks

10 Lunges

Weightlifting

Push Jerk

5 sets of 3 reps @75% every 90 seconds. Focus on cycling and technique

Metcon

Metcon (Time)

3 Rounds

100 DU

10 Hang Snatch (135/95)
*20 minute cap

Scale appropriately

Manic Monday 040317

April 3, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

5 Rounds

15 Jumping Jacks

10 Air Squats

5 Push Ups

Metcon

Metcon (AMRAP – Reps)

1 Minute ME A.D.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

10 Pistols

10 HSPU

*** COOLDOWN – 100 SIT UPS ***

040117 – No Foolin

April 1, 2017


U Turn CrossFit – CrossFit

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Metcon

Metcon (Time)

PARTNER WOD

Buy in- Row 1000 meters – however you want to break it up 2 rounds, 1 athlete at a time

20 Russian KB swings

15 burpees

10 pull-ups

15 lunges

20 sit ups

400 meter run together 😁

Flex Friday 033117

March 31, 2017

U Turn CrossFit – CrossFit

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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

Power Snatch

10 EMOM

1 @85% every minute

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

400m Run

20 Box Jumps (24/20)

10 Front Rack Lunges (135/95)

Look Ma… Abs! 033017

March 30, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

5 Rounds

15 Jumping Jacks

10 Light KB Swings

5 Sit Ups

Gymnastics

GHD Situps (1 Minute Max Effort (ME))

Metcon

Metcon (Time)

5 Rounds

10 Toes To Bar

20 KB Swings (53/35)

Cardio for Days 032917

March 29, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

10 PVC Pass Throughs

10 Air Squats

Then

Spiderman Stretch

Weightlifting

Overhead Squat (3RM)

15 Minutes to establish 3RM

Metcon

Metcon (Time)

4x 500m Row
Score is fastest and slowest time combine

Back to Basics 032817

March 28, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

5 Rounds

20 Single Unders

:30 Bar Hang

5 Empty Bar Clean & Jerks

Metcon

Metcon (AMRAP – Reps)

Death By Strict Pull Ups

Metcon

Metcon (Time)

5 Rounds

5 Clean & Jerks (155/105)

10 Chest To Bar Pull Ups

30 DU

17.6 Just Kidding 032717

March 27, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

5 Rounds

15 Jumping Jacks

5 Push Ups

Weightlifting

Bench Press

5 Sets of 5 Reps @75%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

150m Run

10 Burpees

032517 – CF Open 17.5

March 25, 2017


U Turn CrossFit – CrossFit

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Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Metcon

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

032417 – CF Open 17.5

March 24, 2017

U Turn CrossFit – CrossFit

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Metcon

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Not 17.4 032317

March 23, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500m

Then,

4 Rounds

10 Toy Soldiers

10 Butt Kicks

10 Jumping Jacks

10 KB Swings (light)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

25 Sit Ups

800m Run

25 SDHP (75/55)

Not 17.3 032217

March 22, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Run 800m,

Then

3 Rounds

10 Spider Man Lunges

10 Empty Bar Hang Clean and Jerks

Weightlifting

Power Clean (8 EMOM 3@ 75% Touch and Go)

Metcon

Metcon (Time)

5 Rounds

50 DU (100 SU scaled)

10 Power Cleans (95/65)

10 Push Jerks (95/65)
*15 Minute Cap

Not 17.2 032117

March 21, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

15 Jumping Jacks

10 Lunges

10 Empty Bar Presses

Weightlifting

Shoulder Press (Strict Press 6 sets of 3 reps on 1:00 clock @ 80%)

Metcon

Metcon (Time)

30-20-10

Box Jump (24/20)

Pull Ups

Push Ups

*COOLDOWN – 100 Sit Ups

Not 17.1 032017

March 20, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

500m Row

Then,

3 Rounds

15 Air Squats

10 Push Ups

Metcon

Metcon (AMRAP – Reps)

3 Rounds

1 Minute ME Burpees

1 Minute Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

400m Run

10 Ring Dips

10 Goblet Squats (70/53)

031817 – CF Open 17.4

March 18, 2017


U Turn CrossFit – CrossFit

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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

Metcon

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

031717 – CF Open 17.4

March 17, 2017


U Turn CrossFit – CrossFit

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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

Metcon

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

031617 – Helen

March 16, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

10 Kcal Row

10 Sit Ups

5 Ring Rows

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

031517 – The Place Was Jumpin’

March 15, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

500m Row

Then,

3 Rounds

12 Air Squats

8 Push Ups

4 Spiderman Lunges

Weightlifting

Front Squat (5 sets of 3 reps @ 75% every 1:30)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Thruster, 75/55 lbs

30-27-24-21-18-15-12-9-6-3

DU
10 Thrusters

30 DU

etc…

031417 – March Madness

March 14, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

10 Lunges

5 Empty Bar Hang Snatches

10 Push Ups

Skill

Metcon (AMRAP – Reps)

Tabata Wall Balls (20/14)

Metcon

Metcon (Time)

5 rounds for time of:

Run, 400 m

15 Hang Power Snatches, 75/55 lbs

1 2 3 4 40