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

WOD

071717 Bicycle

July 17, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Row 25 Kcal

Then 3 rounds:

10 ring rows

20 jumping jacks

5 empty bar Romanian DL

Metcon

Metcon (Time)

27-21-15-9 For Time

pull ups

Assault Bike-or Rower Cals

Deadlift 225/ 155

071517 – Dos-e-doh

July 15, 2017

U Turn CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds)

Partner WOD

15 AMRAP

10 Wallballs (20/14)

8 Deadlifts (185/115)

6 Burpees

*Partners alternate movements

** Only complete rounds count

071417 Nine 2 Five

July 14, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

relay style

high knees

butt kicks

crossover

burpee long jump

Weightlifting

Power Clean (1 clean pull+ 1 power clean+ 1squat clean)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 MIn. Amrap

1 Bar MU/ C2B for women

2 Target Burpees

3 HSPU

*2 Min. Rest

5 Minute Amrap

1 Squat Clean 115/75

2 Hang Clean 115/75

3 STOH 115/75

071317 Double Booked

July 13, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

5 rounds

10 light KB swings

10 air squats

20 single unders

Metcon

Metcon (Time)

KB Snatch Ladder

5 with each arm at each weight (35-70/18-53)

** 2 Minute Cap

** 1 Sec Penalty for each rep not completed

Metcon

Metcon (Time)

For Time

10 DU’s (3x SU’s)

20 KB Swings (Murica) 70/53

20 Goblet Squat 70/53

20 DU’s

15 KB Swings

15 Goblet Squat

30 DU’s

10 KB Swings

10 Goblet Squat

40 DU’s

5 KB Swings

5 Goblet Squats

50 DU’s

071217 usayissyobirthday?

July 12, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

200m run

10 sit ups

10 ring rows

Metcon (No Measure)

15 min to work on Rope climb/ Hang

Metcon

Metcon (AMRAP – Reps)

FGB Style Amrap

3 rounds

1:00 Rope climb/Floor Pull Up

:30s Transition

1:00 Plate Burpees

:30s Transition

1:00 Sit ups

:30s Transition

1:00 C2B for men/PU’s for women

:30s Transition

1:00 Rest

:30s Transition

071117 Coach Magnus

July 11, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 rounds

20 jumping jacks

10 walking lunges

5 push ups

Weightlifting

Shoulder Press (5 EMOM 5@70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min Amrap

150m Plate Farmer Carry 35/15

10 Box Jumps 30/24

10 Ring Push ups

10 Dumbell Lunges 45/25

071017 Best Set of Pecs

July 10, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

150m run

:30 sec hang

10 pvc oh squat

Weightlifting

Back Squat (8 EMOM 1 @85%)

Metcon

Metcon (Time)

For time:

30-20-10

Pull Ups

OH KB One Arm Squat 53/35

070717 CRYATHALON

July 7, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

RELAY STYLE 2 ROUNDS

Walking lunges

Side Step

Toy Soldier

Bear Crawl

Sprint

Metcon

Metcon (Time)

For Time:

800m Run

20 Cal AB

400m Run

30 Cal AB

150m Run

40 Cal AB

070617 I AM RAP GOOD

July 6, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

5 rounds

5 push ups

5 spider man lunge

20 jumping jacks

Metcon

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

12 Pwr Cleans 135/95

9 HSPU

6 KB DL Burpee 70/53

150M Run

** COOLDOWN – 100 SIT UPS **

070517 i could’ve sworn you said ciabatta

July 5, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Wall Ball Tic-Tac-Toe

Metcon

Metcon (AMRAP – Reps)

For Reps (total of all lowest reps for each round)

Tabata Wall Balls 20/14

1 Min Rest

Tabata power snatch 75/55

1 Min Rest

Tabata TTB/ K2U

1 Min Rest

Tabata Jumping Air Squats

1 MIn Rest

Tabata Target Burpees

70417 AIR FORCE

July 4, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

250m row

15 air squats

10 push ups

Metcon

Metcon (Time)

FOR TIME

All Movements 95/65

20 Thrusters

20 SDHP

20 Push Jerks

20 O/H Squats

20 Front Squats

070317 Monday Blues

July 3, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 push ups

10 air squats

250m row

Metcon

Metcon (Time)

FOR TIME:

Buy in: 1000m Row

Then:

21-15-9

HRPUs

Box Jumps 24/20

Slamball (50/35)

070117 – Don’t be JANKY

July 1, 2017


U Turn CrossFit – CrossFit

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Metcon

Metcon (Time)

For Time….

50 wall balls (20/14)

10 plate overhead lunges (45/25)

40 wall balls

20 plate overhead lunges

30 wall balls

30 plate overhead lunges

20 wall balls

40 plate overhead lunges

10 wall balls

50 plate overhead lunges

While partner A is working partner B must static hold from the bar.

You can swap out anytime.

Heavy Stuff 063017

June 30, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

200m Run

10 Empty Bar Hang Clean & Jerks

10 Air Squats

Weightlifting

Jerk Complex

10 EMOM

1 Push Press+ 1 Push Jerk + 1 Split Jerk @70%

Metcon

Metcon (Time)

3 Rounds

400m Run

8 Clean & Jerks (185/125)

All The Gymnasty 062917

June 29, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500m

Then,

3 Rounds

2 Wall Walks

5 Push Ups

10 Air Squats

Metcon

Metcon (Time)

Handstand Hold (against wall)

Rx+ Freestanding

*2 minute time cap

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

20 Sit Ups

15 Plate Burpees (not WW5 style!)

10 Pistols

Keep It On The DL 062817

June 28, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Min on the Bike

Then,

3 Rounds

20 Jumping Jacks

10 Empty Bar RDL

5 Pull Ups/Ring Rows

Weightlifting

Deadlift (10 EMOM 2@ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Rounds

6 AMRAP

30 DU

20 Pull UPs

10 Deadlift (255/175)

*3 minute rest between

Short and Sweet 062717

June 27, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

Then,

3 Rounds

10 Empty Bar Front Squats

5 Empty Bar Hang Snatch

5 Push Ups

Weightlifting

Front Squat (5 sets of 5 @ 75% on a 2 minute clock)

Metcon

Metcon (Time)

15-12-9

Power Snatch (135/95)

HSPU

Just Some Sweat 062617

June 26, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

10 Lunges

10 PVC Good Mornings

Metcon

Metcon (Time)

1500m Row

Metcon

1000m Row (Time)

Max Effort 1000m Row

Metcon

500m Row (Time)

Max Effort 500m Row

062417 – Will it EVER end?

June 24, 2017

U Turn CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

Partner WOD

250m Row (Partner A rows in round 1 Partner B rows in round 2…)

10 Synchronized Bar Facing Burpees

20 Alternating Slam Balls (50/35)

Vanilla Iced Coffee 062317

June 23, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

15 cal Row

Then,

3 Rounds

10 Empty Bar Hang Clean and Jerk

5 Broad Jumps

Weightlifting

Clean and Jerk (8 EMOM 2 @ 75%)

Metcon

Metcon (Time)

50/40 Cal A.B.

50 Box Jumps (24/20)

50 Wall Balls (20/14)

50/40 Cal Row

Ice Cubed 062217

June 22, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

Then,

3 Rounds

5 Pull Ups

10 Sit Ups

Metcon

GHD Situps (1 Minute ME)

Metcon

Metcon (Time)

3 Rounds

2 Bar MU

4 Chest To Bar

6 Pull Up

80 DU (Scale 160 SU)
Scale is 8 C2B + 6 Pull Ups or 20 Pull Ups

O.G. 062117

June 21, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 Push Ups

10 Air Squats

Weightlifting

Bench Press (15 Minutes to find 5RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

10 Thrusters

10 OH Lunge

*(95/65)

Hello Shawty 062017

June 20, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 PVC OHS

5 Burpees

Metcon

Metcon (Time)

30/20 calories on A.B.

Metcon

Metcon (AMRAP – Reps)

4 AMRAP

15 Bar Facing Burpees

10 OHS (75/55)

4 AMRAP

12 Bar Facing Burpees

8 OHS (95/65)

4 AMRAP

10 Bar Facing Burpees

6 OHS (115/75)

* 4 min rest between each

WOD and Chill 061917

June 19, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Single Unders

15 KB Swings (light)

10 Air Squats

Weightlifting

Back Squat (15 Minutes to complete 3 sets of 8 reps @ 60%)

Metcon

Metcon (Time)

5 Rounds

30 DU (Scaled 60 SU’s)

15 KB Swings (70/53)

COOLDOWN – 100 Sit Ups

Kinda Russian – 061717

June 17, 2017


U Turn CrossFit – CrossFit

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Metcon

Metcon (Time)

For Time

50 DU per partner (100 singles)

100 Russian swings 53/35

40 DU per partner (80 singles)

100 HRPU

30 DU per partner (60 singles)

100 Russian twists 53/35

20 DU per partner (40 singles)

100 squats

10 DU per partner (20 singles)

*One person working at a time

Flipped Over 061617

June 16, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

20 Jumping Jacks

10 Sit Ups

10 Lunges

5 Inch Worms

Metcon

Metcon (Time)

Handstand Hold

*against the wall

* 3 attempts (best one counts)

* RX+ is freestanding

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

10 HSPU

15 Toes To Bar

20 Air Squats

You Complex Me 061517

June 15, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 minutes on the bike

Then,

3 Rounds

8 Empty Bar Cleans

6 Empty Bar Jerks

4 Empty Bar Front Squats

Weightlifting

Jerk Complex

15 Minutes to establish a max for the complex

1 Push Press+ 1 Push Jerk+ 1 Split Jerk

Metcon

Metcon (Time)

3 Rounds

300m Run

15 Burpees

10 Cleans (155/105)

All Work and No Play 061417

June 14, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Air Squats

5 Pull Ups/Ring Rows

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Air Squats

5 Pull Ups/Ring Rows

Weightlifting

Front Squat (10 EMOM 2 @ 85%)

Metcon

Metcon (AMRAP – Reps)

20 EMOM

Odd: 15 Wall Balls (20/14)

Even: ME Pull Ups
*No pull ups if wall balls aren’t complete. *Scaled is 8 wall balls

New Toys 061317

June 13, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

30 Single Unders

10 Toy Soldiers

Metcon

Metcon (AMRAP – Reps)

40 EMOM

1. 40 DU

2. 15/12 Cal Row

3. ME Cal Bike

4. Rest
Score is calories on the bike. Any missed reps from DU or row get subtracted from the score

That’s a Warm Up 061217

June 12, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

12 EMOM

Odd: 1-3 Deadlift *add weight each round

Even: 3 Push Up + 10 Jumping Jacks

Metcon

Metcon (Time)

3 Rounds

8 Deadlift (315/225)

10 Ring Dips

400m Run

1 2 3 4 42