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

WOD

052217 – $7.00 for popcorn?!?

May 22, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

25 Single Unders

10 PVC Overhead Squats

10 Box Step Ups

Strength

Overhead Squat (2RM)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Box Jumps

Overhead Squats (95/65)

CASH OUT

100 Single Unders

Tag me in

May 20, 2017

U Turn CrossFit – CrossFit

30 AMRAP
ALTERNATING ROUNDS
MUST TAG PARTNERS HAND TO BEGIN NEXT ROUND

18 Wall Ball Shot (20,14)
15 Pull-Ups
12 OH Plate Lunges (45,35)
9 GHD Sit-Ups
6 Sandbag Jerk Block Overs (60,45)
3 Rope Climbs

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Metcon

Metcon (AMRAP – Rounds and Reps)

30 AMRAP

ALTERNATING ROUNDS

MUST TAG PARTNERS HAND TO BEGIN NEXT ROUND

18 Wall Ball Shot (20,14)

15 Pull-Ups

12 OH Plate Lunges (45,35)

9 GHD Sit-Ups

6 Sandbag Jerk Block Overs (60,45)

3 Rope Climbs

051917 – Bison New York

May 19, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Passthroughs

10 PVC Overhead Squats

10 Sit Ups

5 Ring Rows

Strength

Hang Snatch (15 Minutes to find 3 Rep Max (Squat or Power))

Metcon

Metcon (Time)

5 Rounds

10 Snatches (95/65)

10 Toes-2-Bar

0519817 – Bison Wild Wings

May 18, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

200m jog

5 Wall Balls

1:00 Double under practice

Strength

Metcon (AMRAP – Reps)

Death by Wall Balls (20/14)

Minute 1 – 4 reps

Minute 2 – 8 reps

Minute 3 – 12 reps

Minute 4 – 16 reps

Minute 5 – 20 reps

Minute 6 – 24 reps

Minute 7 – 28 reps

Etc….

Metcon

Metcon (AMRAP – Reps)

13 AMRAP

50 DU (150 Single Unders)

THEN

ME 100m Run

(Have to run 100m for them to count but can rest between runs)

051717 – Bison Bill Cody

May 17, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

10 Empty Bar Hang Squat Clean

THEN

Work up to Clean Weight

Strength

Hang Squat Clean & Jerk (1 Rep Max)

Metcon

Metcon (AMRAP – Reps)

13-AMRAP

55 kcal Row

55 Thrusters (95/65)

55 Pull Ups

55 HSPU

051617 -Bison Nickel

May 16, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

15 Jumping Jacks

20 Walking Lunges

30 sec Hollow Body Hold

Skill

Ski Erg 1 min max cal (Calories)

Ski Erg

1 min Max Effort Kcal

Metcon

Metcon (Time)

2 Rounds

40 Push Ups

10 Burpees

40 Sit Ups

10 Burpees

40 Squats (To a Wall Ball)

10 Burpees

051519 – CrossFit Total

May 15, 2017

U Turn CrossFit – CrossFit

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Warm-up

Barbell Warm Up (No Measure)

3 Rounds

(Empty Barbell)

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses + Reach

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon

The CrossFit Total (Total Weight)

051317 – Patna

May 13, 2017

U Turn CrossFit – CrossFit

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Metcon

Metcon (Time)

Teams of 2

5 rounds

400 meter run

25 pull-ups

15 power cleans 155/105

25 burpees

*run together

051217 – Scooby Doo

May 12, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 Air Squats

5 Ring Rows

30 Sec Plank

Push-ups (TABATA Push Ups)

Metcon

Metcon (Time)

50 Jumping Squats

40 KB STOH (20 per Arm) (53/35)

30 Wall balls (20/14)

20 Burpee Box Jumps

10 KB OHS (5 per Arm) (53/35)

5 Bar Muscle Ups (10 C2B, or 10 Pull Ups, or 15 Ring Rows)

051117 – Shaggy Rogers

May 11, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Passthroughs

10 Light Russian KB Swings

20 Jumping Jacks

Strength

Shoulder Press (3 x 8 @ 50%)

Metcon

Metcon (Time)

5 Rounds

200m Run

20 Russian KB Swings (70/53)

*Cooldown – 100 Sit Ups

051017 – Daphne Blake

May 10, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 Air Squats

10 Box Step Ups

5 Push Ups

Strength

Back Squat (3 x 8 @ 50%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

30 Air Squats

20 Push Ups

15 Box Jumps (24/20)

10 Ring Dips

050917 – Fred Jones

May 9, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Good Mornings

10 Ring Rows

150m R0w

Skill

500m Row (Time)

Max Effort 500m Row

Metcon

Metcon (Time)

21 – 15 – 9

Pull Ups

Bar Facing Burpees

Deadlifts (225/135)

050517 – Velma Dinkley

May 8, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

THEN

3 Rounds

30 Second Hollow Body

5 Empty Bar Hang Cleans

5 Empty Bar Push Press

THEN

Warm up to 80% Power Clean

Strength

Power Clean (8 EMOM 1 @ 80%)

Metcon

Metcon (Time)

3 Rounds

10 Hand Stand Push Ups

20 Cleans (135/95)

40 Sit Ups

Real tomatoe ketchup?

May 6, 2017


U Turn CrossFit – CrossFit

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Metcon

Metcon (Time)

Partner WOD

Row 1000m- Switch every 250m

Then 2 rounds:

20 burpees

40 wall balls

60 kettle bell swings (53/35)

80 box jumps

100 sit ups

Before starting second round, run 400m

(Each partner runs 100m-relay style)

After finishing second round-

Row 1000m- switch every 250m

050517 – Excuse to Drink Cerveza

May 5, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Row for 2 minutes

Then,

3 Rounds

15 Jumping Jacks

10 Push Ups

5 Walking Lunges

Strength

Bench Press (5 x 5 @ 75%)

Metcon

Metcon (Time)

40 Kcal Row

800m Run

80 Double Unders (Sc – 200 Singles)

400m Run

050417 – Wanna Buy A Monkey?

May 4, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

1 Wall Walk

10 Box Step Ups (5 On Each Leg)

5 Empty Bar Push Jerk

Skill

Broad Jump (Distance)

Broad Jump

Metcon

Metcon (AMRAP – Reps)

3 AMRAP

Box Jumps (24/20)

Rest 1 Minute

3 AMRAP

Push Jerk (135/95)

Rest 1 Minute

3 AMRAP

Plate Burpees (45/35)

*Cool Down 100 Situps

050317 – MURPHish

May 3, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

THEN

3 Rounds

10 Ring Rows

5 Push Ups

10 Air Squats

THEN

Warm up to 80% Front Squat

Strength

Front Squat (10 EMOM 1 @ 80%)

Metcon

Metcon (Time)

400m Run

30 Chest-2-Bar

400m Run

30 Handstand Push Ups

400m Run

30 Pistols

050217 – CrossFit Open 12.2

May 2, 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

Strength

Warm-up (No Measure)

10 Minutes to work on Power Snatches

Metcon

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

050117 – The Sun Is Shining

May 1, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

5 Wall Balls (Any Weight)

10 Sit Ups

150m Run

Strength

Back Squat (10 EMOM 1@80%)

Metcon

Metcon (Time)

50 WallBalls (20/14)

40 KB Swings (53/35)

30 Toes-2-Bar

20 Burpees

10 OHS (135/95)

*20 Minute Cap

042917 Sat-ur-day

April 29, 2017


U Turn CrossFit – CrossFit

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Metcon

Metcon (Time)

20 min Amrap

1 partner working at a time. May be broken up however.

20 thrusters 115/95

20 Box jumps

20 Burpees

30 thrusters 95/75

30 Box jumps

30 Burpees

40 thrusters 75/55

40 Box jumps

40 Burpees

50 thrusters only 45/35

Then with time remaining max calorie row

42817 S=D/T

April 28, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

500m row:

then 3 rounds

3 wall walks

10 jumping jacks

10 pvc pass through

Skill

Warm-up (No Measure)

Technique Review and Strategy:

STOH

SDHP

FR Lunge

DU’s

Metcon

S=D/T (AMRAP – Rounds and Reps)

25 AMRAP rounds/reps

15 STOH

30 DU’s

15 SDHP

30 DU’s

15 FR LUNGE

30 DU’s

75/55

42717 BARBARA

April 27, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

200m run

30 sec hang

10 spider man lunge

Skill

Warm-up (No Measure)

Pull Up Clinic/

WOD Strategy

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

42617 Ragnar

April 26, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

200m Run

10 empty bar straight leg DL

10 empty bar front squat

20 second bar hang

Skill

Warm-up (No Measure)

Technique Review and Strategy:

Farmer Carry

Box Jump Over

Deadlift

Metcon

Metcon (Time)

Buy In-1000m row

Then 3 rounds:

100m Farmer Carry (70/53)

15 Box Jump Over (24/20)

5 Deadlifts (225/155)

42517 Fran

April 25, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

500m row, then

3 rounds

10 ring rows

10 air squats

10 sit ups

Weightlifting

Front Squat (5×5 @80%)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

42417 Cheesesteak

April 24, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 rounds

10 push ups

10 walking lunges

10 toy soldiers

Strength

Power Snatch (6 EMOM – 3 @ 70%)

Metcon

Metcon (Time)

For Time:

400m Run

20 Burpees

300m Run

20 Burpees

200m Run

20 Burpees

150m Run

042217 – Here, hold this

April 22, 2017

U Turn CrossFit – CrossFit

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Metcon

Metcon (Time)

For Time (20 minute cap):

18-15-12

-Deadlifts (185/125)

-Box Jump Overs (24/20)

** 1 Partner works, while other does Plank Hold **

18-15-12

Wall Ball Sit Ups (20/14)

KBS (53/35)

** 1 Partner works, while other does Squat Hold**

18-15-12

Burpees

Goblet Squats (53/35)

** 1 Partner works, while other does Static Bar Hang **

Dived the reps however you want

42117 BLUCAS

April 21, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Relay Style 2 rnds

High Knees

Butt Kicks

Walking Lunge

Bear Crawl

Metcon

Metcon (AMRAP – Reps)

TABATA

Wall Balls (20/14)

Lowest Round

Metcon

Metcon (Time)

For Time:

4 Rounds

50 DUs (100 SUs)

10 OHSquat (95/65)

3 Bar MUs

42017 Cap’n Cody

April 20, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 rounds

10 sit ups

10 ring rows

10 pvc OHS

THEN

Work on Rope Climb

Gymnastics

Metcon (Time)

Box L-Sit for Time

3 x 1 min ME

Score is Shortest round

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

200 M Run

1 Rope Climb

10 Box Jumps (24/20)

1 Rope Climb

41917 LEXICON

April 19, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

THEN

3 rounds:

10 Stiff Legged Deadlifts

10 Toy Soldiers

20 Jumping Jacks

Then:

Warm up for WOD on

Hang Snatch

Power Clean/Jerk

Weightlifting

Metcon (AMRAP – Reps)

4 AMRAP

30 Hang Snatch (75/55)

30 Clean & Jerks (75/55)

4 Min Rest



4 AMRAP

20 Hang Snatch (95/65)

20 Clean & Jerks (95/65)

4 Min Rest



4 AMRAP

10 Hang Snatch (115/105)

10 Clean & Jerks (115/105)

41817 SCOOPS

April 18, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

200 m run

10 walking lunges

10 pvc good mornings

Weightlifting

Back Squat (4 X 6 @ 70%)

Metcon

Metcon (Time)

21-15-9

Squat clean (135/105)

Bar Over Burpee

Pistols

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