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

WOD

Freaky Friday 060917

June 9, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

150m Run

10 Empty Bar RDL

5 Push Ups

Weightlifting

Snatch Pull

3 second pause at the knee

Metcon

Metcon (Time)

3 Rounds

400m Run

40 Push Ups

Thirsty Thursday 060817

June 8, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Bring Sally Up with Air Squats

THEN

400m Run

Metcon

Metcon (Time)

30 Squat Cleans (185/125)

**COOLDOWN – 100 Sit Ups
*Must be a squat clean. Power clean to front squat is scaled regardless of weight or NO REP

Mike, What Day Is It? 060717

June 7, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

100 Single Unders

Then,

3 Rounds

15 Air Squats

10 Push Ups

Weightlifting

Push Press (10 EMOM 2 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

20 Box Jump Overs (24/20)

20 DU

10 1 Arm KB Thrusters (53/35) (5 each)

Taco Tuesday 060617

June 6, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

10 Tuck Jumps

10 Toy Soldiers

5 Inch Worms

Metcon

Metcon (AMRAP – Reps)

30 Sec ME A.D.

30 Rest

30 Sec ME GHD Sit Up

Metcon

Metcon (Time)

5 Rounds

150m Run

5 Snatches (135/95)
20 Minute Cap

Happy Monday 060517

June 5, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m,

Then

3 Rounds

12 Air Squats

6 Pull Ups

Weightlifting

Back Squat (5 Sets of 5 Reps @ 75%)

Every 2:30

Metcon

Metcon (Time)

10 Rounds

4 Pistols

4 Chest To Bar

060317 – WW5 the 50’s

June 3, 2017


U Turn CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

Each Partner Does 100 Single Unders

THEN (split up however but only one partner working at a time)

50 Snatches (95/65)

50 Wall Balls (14/10)

50 Pull Ups

Just For Fun 060217

June 2, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

20 Jumping Jacks

10 Empty Bar Hang Clean & Jerks

Metcon

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

20 Bar Facing Burpees

5 Clean & Jerks (155/105)

Summer 6 Pack 060117

June 1, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

20 Lunges

10 Empty Bar Press

Weightlifting

Shoulder Press (5 sets of 5 @70% (Strict Press))

Metcon

Metcon (Time)

20 Overhead Lunges (115/75)

20 Toes To Bar

10 OH Lunge

10 TTB

20 OH Lunge

20 TTB
*18 Minute cap. Scale appropriately

053117 – Alter ego

May 31, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

150 M Run

15 Sit Ups

5 Push Ups

Strength

Front Squat (8 EMOM 3 @ 70%)

Metcon

Metcon (AMRAP – Reps)

3 AMRAP

150 M Run

ME DU

1 min rest

3 AMRAP

300 M Run

ME DU

1 Minute rest

3 AMRAP

450 M Run

ME DU

1 Minute Rest

3 AMRAP

600 M Run

ME DU

1 Minute Rest

3 AMRAP

750 M Run

ME DU

053017 – Fight Gone Bad

May 30, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

25 Jumping Jacks

10 KB Sumo Deadlift High Pulls

2 Wall Walks

Skill

Handstand Push-ups (5 Minutes ME Hand Stand Push Ups)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

052917 – MURPH

May 29, 2017

U Turn CrossFit – CrossFit

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Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

052717 – Get It

May 27, 2017


U Turn CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

13 min partner amrap

22 cal row

22 power cleans 135/95

22 wall balls 20/14

22 toes to bar

One partner working at a time..

052617 – Think he CrossFit’s?

May 26, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

THEN

3 Rounds

10 Air Squats

5 KB Swings (Medium Weight)

10 PVC Passthroughs

Strength

Turkish Get Up (1 Rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

5 KB Snatch Right Arm (53/35)

10 KB Goblet Squats (53/35)

5 KB Snatch Left Arm (53/35)

10 KB Goblet Squats (53/35)

052517 – I Think I Know Him

May 25, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

5 Wall Balls – Use weight for WOD

THEN

Work up to Deadlift Weight

Skill

Strict Pull-Up (Death By )

Metcon

Metcon (Time)

3 Rounds

21 Wall Balls (20/14)

15 Pull Ups

9 Deadlifts (255/155)

052417 – They look shorter than I thought

May 24, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Row 250m

THEN

3 Rounds

5 Empty Bar Front Squats

5 Empty Bar Push Press

10 Walking Lunges

Strength

Push Press (5 x 5 @ 70%)

Metcon

Metcon (Time)

1000m Row

3 Rounds

10 Front Squats (95/65)

10 STOH (95/65)

052317 – They only have XXL left

May 23, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Run 200m

THEN

3 Rounds

8 Ring Rows

8 Push Ups

16 Sit Ups

THEN

Run 200m

Skill

Metcon (Calories)

1 Minute ME Kcal

Aerodyne Bike

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

20 Plate Sit Ups (15/10)

3 Burpee Bar MU (9 Burpee Bar Pull Ups)

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

1 2 3 4 5 42