22250 Highway 59 North Suite 630 Kingwood, Texas 77339
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WOD

Run and Gun 091917

September 19, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

15 Air Squats

10 Sit Ups

Metcon

Metcon (AMRAP – Reps)

30 Second ME GHD

2 rounds, rest as needed between

Score is total of both

Metcon

Metcon (Time)

30 Pistols

800m Run

20 Pistols

400m Run

10 Pistols

200m Run

The Tenth Power 091817

September 18, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Pedal 2 minute

Then

3 Rounds

10 Empty Bar Front Squats

8 Empty Bar RDL

6 Empty Bar Press

Weightlifting

Front Squat (8 EMOM 3 reps @75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

10 Deadlift (135/95)

10 Overhead Lunge (135/95)

091617 – Howdy Padna

September 16, 2017

U Turn CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Partner WOD

20 AMRAP

Buy in – 800m Run w/ partner

THEN

75 Toes-2-Bar

100 Alternating Wall Balls (20/14)

125 Box Jumps

With remaining time

As many Burpees Over Partner as possible.

Half Way 091517

September 15, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

8 Empty Bar Hang Power Snatch

16 Jumping Jacks

1 Wall Walk

Weightlifting

Power Snatch (15 Minutes to establish 1Rm)

Metcon

Metcon (Time)

21-15-9

HSPU

Power Snatch (115/75)

DU ( 42-30-18) (SU, 63-45-27)

Get Swole! 091417

September 14, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

150m Run

5 Push Ups

10 Air Squats

Weightlifting

Bench Press (15 Minutes to complete 4 sets 8 reps @ 65%)

Metcon

Metcon (Time)

5 Rounds

200m Run

5 STOH (155/105)

Metcon (Time)

5 Rounds

200m Run

5 STOH (155/105)

Short Work 091317

September 13, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Pedal 2 Minutes

Then,

3 Rounds

10 Lunges

5 Pull Ups

Metcon

Metcon (Calories)

Tabata Air Bike Calories
Lowest score counts

Metcon

Metcon (AMRAP – Reps)

3 Rounds

3 AMRAP

6 Pull Ups

6 Burpees

*2 minute rest between

Harden Up! 091217

September 12, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

30 Single Unders

10 Empty Bar Thrusters

Weightlifting

Back Squat (20 Minutes to Complete 5 sets of 5 reps @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

36 DU (72 SU)

24 Sit Ups

12 Thrusters (75/55)

Never Forget 091117

September 11, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Air Squats

10 Empty Bar Cleans

5 Push Ups

Metcon

Metcon (Time)

2001m Row Buy in,

Then,

9 Rounds

9 Cleans (115/75)

11 Push Ups

**40 Minute CAP**

NINE! NINE! NINE! 090917

September 9, 2017


U Turn CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

9 AMRAP

9 KB swings (53/35)

9 Burpees

9 KB swings

9 Box Jumps

Harvey Who? 090817

September 8, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

100m Row

10 Lunges

5 Empty Bar Push Jerks

Weightlifting

Push Jerk (6 sets of 3 reps @ 85% on 2:30 clock)

Metcon

Metcon (Time)

1000m Row

1500m Run

2012 090717

September 7, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

20 Single Unders

10 Empty Bar RDL

5 Push Ups

Weightlifting

Deadlift (10 EMOM 3 Reps @55-60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

5 Deadlift (275/185)

10 Bar Facing Burpees

20 DU (50 SU)

Doomsday is Over 090617

September 6, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500m

Then,

3 Rounds

10 Steps Ups

5 Ring Rows

Metcon

Metcon (AMRAP – Reps)

Death By Strict Pull Ups

*increase reps by 2 EMOM

Metcon

Metcon (Time)

5 Rounds

300m Run

15 Box Jumps (24/20)

Noah’s Ark 090517

September 5, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 PVC Passthrough

10 PVC OHS

Then Snatch review

Metcon

Metcon (AMRAP – Reps)

5 AMRAP

15 Snatches (95/65)

15 OHS (95/65)

5 AMRAP

10 Snatches (115/75)

10 OHS (115/75)

5 AMRAP

5 Snatches (135/95)

5 OHS (135/95)

*5 minutes rest between each

090417 – Partner Glen

September 4, 2017


U Turn CrossFit – CrossFit

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Metcon

Metcon (Time)

Partner WOD with only one person working at a time

*30 Clean & Jerks (135/95) – Each do 15

*1 Mile Run – Partner A runs 400m then Partner B runs 400m then Partner A runs 400m then Partner B runs 400m

*10’Rope Climbs – Each do 5

*1 Mile Run – Partner A runs 400m then Partner B runs 400m then Partner A runs 400m then Partner B runs 400m

*100 Burpees – Each do 50

083117 – Dagnabitt!!

August 31, 2017


U Turn CrossFit – CrossFit

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Warm-up

Skill

Metcon

Metcon (AMRAP – Reps)

12 AMRAP

5,5..10,10..15,15..20,20..and on

Box Jumps

Push Ups

Plate Sit Ups (15/10)

083017 – CF Open 14.4

August 30, 2017


U Turn CrossFit – CrossFit

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Warm-up

Strength

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

082917 – CF Open 16.3

August 29, 2017


U Turn CrossFit – CrossFit

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Warm-up

Skill

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

082817 – CF Open 12.1

August 28, 2017


U Turn CrossFit – CrossFit

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Warm-up

Strength

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

082517 -Widdershins

August 25, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 Kcal Row

10 Air Squats

5 Burpees

5 Wall Balls

THEN

Work up to 70% Push Press

Weightlifting

Push Press (5 sets of 5 reps @ 70%)

15 minutes to complete

Metcon

Metcon (Time)

25 Kcal Bike

50 wall balls

25 overhead squats (95/65)

50 alternating pistol squats

25 Kcal Row

082417 -Cattywampus

August 24, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

30 Sec. Plank

20 Walking Lunges

30 Sec. Plank Hold

10 Single Leg KB Deadlift (Right Leg)

30 Sec. Plank Hold

20 Walking Lunges

30 Sec. Plank Hold

10 Single Leg KB Deadlift (Left Leg)

THEN

2-3 Minutes of Double Under Practice

Metcon

Metcon (Distance)

1 Minute ME sled drag (100/70)

Metcon

Metcon (Time)

4 Rounds

50 Double Unders (120 Single Unders)

30 Sit Ups

200m Run

082317 -Spaghettification

August 23, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

20 Jumping Jacks

5 Empty Bar Hang Cleans

5 Empty Bar Push Jerks

Strength

Hang Squat Clean

15 Minutes to establish 1RM Hang Squat Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

5 Hang Squat Clean (115/85)

5 Push Jerk (115/85)

082217 – Helen

August 22, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

THEN

3 Rounds

10 Sit ups

5 Ring Rows

10 Light KB Swings

Skill

GHD Situps (1 Minute ME )

Metcon

Helen (Time)

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

082117 – Unputdownable

August 21, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

Row 150m

10 Air Squats

10 PVC Stiff Legged Deadlifts

THEN

Work up to 75% Front Squat

Strength

Front Squat (6 EMOM 3 reps @ 75%)

Metcon

Metcon (Time)

500m Row

THEN

21 – 15 – 9

Deadlift (185/125)

Bar Facing Burpees

I Thought we were Friends 081917

August 19, 2017


U Turn CrossFit – CrossFit

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Metcon

Metcon (Time)

In Teams of 3

150m Sandbag run (60/40) each

30/20 Cal Bike each

150 Wall Balls (20/14) together

30 Power Cleans (225/155) together

30/20 Cal Bike each

150m SB run (60/40) each

Run and bike is relay style

Once the first person is off the bike they can start on WB. WB but be complete to start on cleans. Cleans must be finished before bike started

081817 – Cowabunga!

August 18, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Steps Ups

10 Air Squats

Metcon

Metcon (Time)

3 Rounds

20 Box Jumps (24/20)

30 Push Ups

40 Air Squats

Rest 5 Minutes, Then

2 Rounds

10 Box Jumps

15 Push Ups

20 Air Squats
* Optional 100 cal bike/row cool down

(Courtesy of Bill Lucas)

081717 – Real Tomato Katsup Eddie?

August 17, 2017

U Turn CrossFit – CrossFit

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Warm-up

Weightlifting

Warm-up (No Measure)

300m Run

Then,

3 Rounds

5 Empty Bar Thrusters

10 Empty Bar RDL

Deadlift (10 EMOM 2 reps at 70%)

Metcon

Metcon (AMRAP – Reps)

12 AMRAP

2-2-2, 4-4-4, 6-6-6, etc..

Toes To Bar

Lateral Bar Burpees

Thrusters (95/65)

081617 – It’s Notda Tooma

August 16, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

8 Push Ups

12 Sit Ups

16 Lunges

Weightlifting

Bench Press (15 Minutes to find 10 rep max)

Metcon

Metcon (AMRAP – Reps)

3:00 ME Bike

REST 3:00

3:00 ME HSPU

REST 3:00

3:00 ME Med Ball Sit Up (20/14)

081517 – Totaly Bogus

August 15, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

10 Cal Row

15 Air Squats

20 Jumping Jacks

Warm-up

Warm-up (No Measure)

Tabata Hollow and Arch 8 Rounds of Each

Metcon

Metcon (Time)

For Time:

70 Kcal Row

1000m Run

140 Double Unders (200 Single Unders)

081417 – Don’t Cross The Streams

August 14, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Minutes on the bike

Then,

3 Rounds

5 Pull Ups or Ring Rows

5 Push Ups

10 Empty Bar Hang Cleans

Weightlifting

Power Clean (15 Minutes to establish 3RM)

Must be touch and go

Metcon

Metcon (Time)

For Time

500m Run

40 Cleans (115/75)

30 Burpees

20 OHS (115/75)

10 Bar Muscle Ups
Scale for Bar MU is burpee pull up/ring row

31 Heroes 081217

August 12, 2017


U Turn CrossFit – CrossFit

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Metcon

Klepto (Time)

4 Rounds for time of:

27 Box Jumps, 24″

20 Burpees

11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here

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