22250 Highway 59 North Suite 630 Kingwood, Texas 77339
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WOD

031317

March 13, 2017


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Warm-up

Warm-up (No Measure)

3 Rounds

200m Run

10 PVC Push Press

15 Sit Ups

Strength

Push Press (3 x 8 @ 65%)

Metcon

Metcon (Time)

30 Burpees

15 Push Jerks (155/105)

20 Burpees

10 Push Jerks (155/105)

10 Burpees

5 Push Jerks (155/105)

031117 – CrossFit Open 17.3

March 11, 2017


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Metcon

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

Metcon

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

031017 – CrossFit Open 17.3

March 10, 2017


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Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Passthroughs

8 PVC Overhead Squats

6 Ring Rows

Metcon

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

Metcon

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

8 Second Ride 030917

March 9, 2017


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Warm-up

Warm-up (No Measure)

10 EMOM

Odd: 30 SU

Even: PVC Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

10 Cal Row

15 KB Swings (53/35)

30 DU

Mutton Busting 030817

March 8, 2017


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Warm-up

Warm-up (No Measure)

3 Rounds

300m Run

15 Air Squats (3 second pause at the bottom)

10 Empty Bar Cleans

5 Empty Bar Presses

Metcon

Metcon (Time)

7 Rounds

3 Front Squats (185/125)

5 HSPU

7 Power Cleans (185/125)

Fried Everything 030717

March 7, 2017

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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

2 Position Snatch

First Rep from the Ground, Second Rep from Above the Knee
Work to a heavy for the complex. Do not drop the bar

Metcon

500m Row (Time)

Max Effort 500m Row
3 attempts. Score is your total of all 3

Turkey Leg 030617

March 6, 2017

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Warm-up

Warm-up (No Measure)

4 Rounds

20 Jumping Jacks

10 Spiderman Lunges

10 PVC Good Mornings

Weightlifting

Deadlift (6 EMOM 1 @ 70%)

Metcon

Metcon (Time)

4 Rounds

50 DU (100 SU)

18 Deadlifts (185/125)

030417 – 17.2

March 4, 2017


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Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Metcon

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

17.2

March 3, 2017

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Warm-up

Warm-up (No Measure)

Jog 600m

Then

3 Rounds

10 Air Squats

10 Push Ups

5 Pull Ups or Ring Rows

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Metcon

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

What’s Dave Gonna Do? 030217

March 2, 2017


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Warm-up

Warm-up (No Measure)

500m Row

Then,

3 Rounds

3 Wall Walks

5 Pull Ups

10 Lunges

Then calf and quad stretching

Metcon

Metcon (Time)

5 Rounds

200m Run

10 Pistols

8 HSPU

6 Bar MU

March Madness 030117

March 1, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m jog

Then,

10 PVC Good Mornings

15 Air Squats

20 DU or SU

Weightlifting

Front Squat (3RM)

15 Minutes to Establish a heavy set of 3

Metcon

Metcon (Time)

3 Rounds

10 Hang Squat Cleans (155/105)

15 Burpees

022817 – How ’bout Them Apples?

February 28, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

THEN

3 Rounds

10 PVC Passthroughs

10 PVC Overhead Squats

10 Push Ups

Strength

Hang Snatch (10 EMOM – 1 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10-AMRAP

10 Hang Snatches (95/65)

10 Overhead Squats (95/65)

022717 – I’m Still Sore

February 27, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

Row 6 Kcal

10 Empty Bar Push Press

10 Air Squats

6 Ring Rows

Strength

Push Press (5 x 3 @ 80%)

Metcon

Metcon (Time)

21-15-9

Kcal Row

Pull Ups

Wall Balls (20/14)

022517 – CF Open 17.1

February 25, 2017


U Turn CrossFit – CrossFit

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Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Metcon

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

022417 CrossFit Open 17.1

February 24, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

THEN

3 Rounds

6 Light DB Snatches

10 Push Ups

10 Air Squats

THEN

200m Run

Metcon

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

022317 – Fight Gone Gymnasty

February 23, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

30 Single Unders

10 PVC Passthroughs

8 Box Step Ups

Skill

Metcon (No Measure)

Tabata

4 Rounds

Hollow Body/Superman

Metcon

Metcon (AMRAP – Reps)

3 Rounds

1 min ME Pull Ups

1 min ME Box Jumps

1 min ME Sit Ups

1 min ME Pistols

1 min ME HSPU

1 min Rest

*Fight Gone Bad style

022217 – Don’t Drop Or Else

February 22, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

THEN

3 Rounds

12 Lunges

5 Burpees

Skill

Warm-up (No Measure)

Rope Climb Practice

Metcon

Metcon (Time)

800m Run

50 Front Squats (115/85)

15 Push Ups every time you drop

022117 – Just A Little Higher

February 21, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

25 Jumping Jacks

10 Ring Rows

5 Empty Bar Hang Clean

Skill

Power Clean (1 RM)

Metcon

Metcon (Time)

21-15-9

Power Clean (135/95)

C2B

022017 – The Grind

February 20, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 Jumping Squats

10 Push Ups

10 Sit Ups

THEN

Double Under Practice

AND

Rowing Technique

Metcon

Metcon (Time)

1500m Row

25 Burpees

100 Double Unders (250 Single Unders)

25 Burpees

500m Row

25 Burpees

021817 – Purcell

February 18, 2017


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Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

27 AMRAP

10 Cleans (115/75)

10 Plate Burpees

10 Front Rack Lunges (115/75)

Partners do 10 of each movement. (Partner 1 does 10 Cleans, Partner 2 does 10 Cleans, Partner does 10 Burpees, Partner 2 does Burpees,etc…..)

In honor of Cpl. Jennifer Parcell. United States Marine Corps

Cpl is abbreviation for Corporal

C–cleans

P–plate burpee

L– lunges (weighted)

She was 20 when she was killed on Feb 7 (2/7)

021717 – CrossFit Open 16.4

February 17, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 Empty Bar Stiff Legged Dead Lift

5 Empty Bar Hang Cleans

5 Empty Bar Push Press

Strength

Clean and Jerk (10 EMOM 2 @ 70%)

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

021617 – Can You Kick It?

February 16, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

25 Jumping Jacks

5 Knees-2-Uh

:30 Plank Hold

10 PVC Passthroughs

Skill

Metcon (AMRAP – Reps)

Tabata Push Ups

Metcon

Metcon (AMRAP – Reps)

3-AMRAP

300m Row

ME T2B

**Rest 3 Minutes**

3-AMRAP

300m Row

ME T2B

**Rest 3 Minutes**

3-AMRAP

300m Row

ME T2B

021517 – CrossFit Open 12.2

February 15, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Lunges

10 Push Ups

Strength

Back Squat (10 EMOM 1 @ 80%)

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#

021417 – I Heart WODs

February 14, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 Sit Ups

10 Light Russian Kettlebell Swings

10 Air Squats

THEN

3 Minutes Double Under Practice

Skill

GHD Situps (1 Minute ME)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

90 – Double Unders (150 Single Unders)

30 – Russian Kettlebell Swings (70/53)

15 – Pull ups

()

021317 – My New Go Fasters

February 13, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Tic Tac Toe Relay

Strength

Bench Press (5 x 5 @ 75%)

Metcon

Metcon (Time)

400m Run

9 Thrusters(135/95)

300m Run

15 Thrusters (115/85)

200m Run

21 Thrusters (95/65)

Will You Be My Friend? 021117

February 11, 2017


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Metcon

Metcon (Time)

Partner WOD

Switch every 1:00

200 Cal Row

175 Burpees

150 Hang Snatch (75/55)

125 Hand Release Push Ups

100 Step ups (20″ box) (45/25)

021017 – Lickety-Split

February 10, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

50 single Unders

THEN

3 Rounds

:30 Sec Hollow Body Hold

10 Empty Bar Push Press

10 Air Squats

Strength

Shoulder Press (3 RM)

Metcon

Metcon (Time)

25 Chest-2-Bar

50 Lunges

25 Pull ups

50 Sit ups

020917 – Hodgepodge

February 9, 2017

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Warm-up

Warm-up (No Measure)

250m Row

THEN

3 Rounds

10 PVC OHS

15 Sit ups

Strength

Metcon (Time)

3 x 250m Row

Score is your slowest time

Metcon

Metcon (Time)

5 Rounds

8 Snatches (95/65)

8 Bar Facing Burpees

020817 – CF Open 13.2

February 8, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 Empty Bar Stiff Legged Deadlift (to shin)

150m Run

5 Empty Bar Hang Cleans

Strength

Hang Power Clean (15 Minutes to find 5 RM)

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

020717 – Pipsqueak

February 7, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Walking Lunges

30 Second Plank

5 Ring Rows

Skill

Metcon (AMRAP – Rounds)

Death By Strict Pull Ups

Metcon

Metcon (AMRAP – Reps)

3 Rounds

3 AMRAP

200m Run

ME Plate Burpees

2 Minute Rest

*COOLDOWN – 100 Sit Ups

1 2 3 4 5 40