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

WOD

012018 – Power Hour AMRAP 4

January 20, 2018
012018 - Power Hour AMRAP 4
Metcon
Metcon (AMRAP - Rounds and Reps)
2 Person Partner WOD
12 AMRAP
20 Deadlifts (each) 155/105
15 Kcal Rower (each)
10 Synchro Bar Facing Burpees
10 Synchro Pull Ups

011918 – Iceberg

January 19, 2018
011918 - Iceberg
Warm-up
2:00 Bike
Then:
3 Rounds
10 Empty Bar Cleans
10 Empty Bar Front Squats
10 Push Jerks
Then:
Technique & Bar Drills
Metcon
Metcon (AMRAP - Rounds and Reps)
20 AMRAP
Bike 10/8 Calories
10 HSPU
1 Power Clean
1 Front Squat
1 STOH
Weight increases each round
(115/85)
(135,95)
(155,105)
(175,115)
(195,125)
(205,135)
(215/145)

011818 – The Open is Coming

January 18, 2018
011818 - The Open is Coming
3 Rounds
5 Muscle Snatches
5 Power Snatches
5 Squat Snatches
25 Jumping Jacks
2 Rep Overhead Squat (2-2-2-2-2)
Work up to a heavy set of 2 overhead squats
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

011718 – Ice Ice Baby

January 17, 2018
011718 - Ice Ice Baby
4 Rounds
10 Air Squat
5 Burpee
10 Sit Up
5 Push Up
Metcon (AMRAP - Rounds)
Death by 25' Shuttle Runs
Metcon (AMRAP - Reps)
12 AMRAP
5 Sit Ups
5 Ring Push Ups

Increase by 5 Reps every round completed. (5,10,15,20 etc.)

EMOM must stop where you are and perform 5 Air Squats

Sweating snowflakes

January 16, 2018
Sweating snowflakes
Warm-up
4 Rounds
5 burpees
10 air squats
5 push ups
10 sit ups
Metcon
100 Calorie Row
Then,
3 Rounds
20 Thruster (95,65)
10 Bar lateral burpees
Strength
3 rep max bench press

011518 – Let It Snow

January 15, 2018
011518 - Let It Snow
Warm-up
3 Rounds
20 Jumping Jacks
10 Air Squats
10 Box Step Ups
THEN
Work up to 70% Back Squat
Strength
Back Squat (5x5 @ 70%)
Metcon
Metcon (AMRAP - Reps)
12 Partner AMRAP
Partner A - ME KB Box Step Overs (53/35) (20 inch box)
Partner B - ME Pull Ups
*Switch Every 2 Minutes

011318 – Danny

January 13, 2018
011318 - Danny
Metcon
Danny (AMRAP - Rounds and Reps)
20 minute AMRAP of:
30 Box Jump, 24"
20 Push Press, 115#
30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here

011218 – Friday After Next

January 12, 2018
011218 - Friday After Next
Warm-up
2:00 minutes on either the Bike or Rower
THEN
2 Rounds
10 PVC Passthroughs
10 PVC Overhead Squats
10 PVC Hang Snatches
Weightlifting
Hang Snatch (15 Minutes to establish a heavy 1 rep)
Metcon
Metcon (AMRAP - Reps)
3 Rounds
1 Minute ME Kcal Row
:30 Transition
1:00 ME Kcal Bike
:30 Transition
1:00 ME Target Burpees
:30 Transition
1:00 Rest

011118 – Dirty Thirty

January 11, 2018
011118 - Dirty Thirty
Warm-up
4 Rounds
5 Jumping Squats
5 Empty Bar Push Press
5 Empty Bar Stiff Legged Deadlifts
5 Front Squats
5 Burpees
Metcon
Metcon (Time)
For Time:
30 Box Jumps (24″/20″)
30 CTB Pull-Ups
30 KBS (53/35)
30 Front Squats (95/65)
30 Toes to Bar
30 Push Press (95/65)
30 Deadlifts (95/65)
30 Wallballs (20/14) – Both to a 10′ Target
30 Barbell Facing Burpees
30 Double-Unders
*30:00 Time Cap

011018 – Sandstorm

January 10, 2018
011018 - Sandstorm
Warm-up
3 Rounds
20 Jumping Jacks
5 Empty Bar Push Jerks
10 Walking Lunges
THEN
Work up to 80% Push Jerk
Weightlifting
Push Jerk (8 EMOM 2 reps @ 80%)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 AMRAP
30 Double Unders
10 HSPU
20 Step Ups (24/20)

010918 – Dancing Shoes

January 9, 2018
010918 - Dancing Shoes
Warm-up
200m Run
THEN
3 Rounds
10 Air Squats
5 Ring Rows
10 Sit Ups
Metcon
Metcon (Time)
3 Rounds
20 Alternating DB Snatches (50/35)
30 Wall balls (20/14)
20 Wall Ball Sit Ups
Metcon
Metcon (Time)
50 Strict Pull Ups
*8 Min Cap

010818 – I Like Cookies

January 8, 2018
010818 - I Like Cookies
Warm-up
250 Row
THEN
3 Rounds
5 Push ups
5 Empty Bar Front Squats
THEN
Build up to 85% Front Squat
Weightlifting
Front Squat (6 Sets of 3 at 85%)
20 minutes to complete
Metcon
Metcon (Time)
1000m Row
50 Push Ups
40 Thrusters (95/65)
30 Pull Up
20 Overhead Squats (95/65)
*20 minute cap

010617 – Here Come The Sun

January 6, 2018
010617 - Here Come The Sun
Metcon
Metcon (Time)
Partner WOD
75 Back Squats (95/65)
50 Pull Ups
25 STOH (95/65)
75 Front Squats (95/65)
50 Pull Ups
25 STOH (96/65)
*Only one person working at a time

010518 – First Friday of the YEAR!!!

January 5, 2018
010518 - First Friday of the YEAR!!!
Warm-up
3 Rounds
5 Wall Balls
10 Push Ups
10 Walking Lunges
THEN
2:00 Double Under Practice
Skill
Metcon (Time)
Bike - 20Kcal
Metcon
Metcon (AMRAP - Rounds and Reps)
10 AMRAP
30 Double Unders
15 Wall Balls (20/14)

010418 – Is It Summer Yet?!?!

January 4, 2018
010418 - Is It Summer Yet?!?!
Warm-up
3 Rounds
25 Jumping jacks
5 Sit Ups
5 Bench Dips
THEN
Work up to 65% Back Squat
Strength
Back Squat (5 x 5 @ 65%)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 AMRAP
10 Ring Dips
25 Situps

010318 – Busted Resolutions

January 3, 2018
010318 - Busted Resolutions
Warm-up
3 Rounds
5 PVC Lateral Burpees
10 PVC Good Mornings
15 Jumping Jacks
Strength
Deadlift (15 Minutes to work up to heavy set of 5 TnG)
Metcon
Metcon (Time)
1 Mile Bike
THEN
3 Rounds
15 Deadlifts (225/155)
10 Lateral Bar Burpees

010218 – Black Eyed Peas

January 2, 2018
010218 - Black Eyed Peas
Warm-up
2:00 Minutes on the Bike
THEN
3 Rounds
10 Air Squats
5 Ring Rows
10 Push Ups
THEN
Pull Up/C2B Practice
Metcon
Metcon (Time)
5 Rounds
10 Chest -2 - Bar
15 Goblet Squats (70/53)

*COOLDOWN - 100 Sit Ups

010118 – New Year New You

January 1, 2018
010118 - New Year New You
Metcon
Metcon (Distance)
10 Minute Time Limit
100 Double Unders
Then
ME Row in Meters

Who’s Your Buddy? 123017

December 30, 2017
Who's Your Buddy? 123017
Metcon
Metcon (AMRAP - Reps)
Partner WOD
20 AMRAP
50 Dual Russian KB Swing (53/35)
25 Burpees
50 Pull Ups
25 Burpees
50 Dual KB deadlift (53/35)
25 Burpees
** One person works at a time
** Complete movement before moving on

Goodbye 2017 122917

December 29, 2017
Goodbye 2017 122917
Warm-up
3 Rounds
10 Cal Bike/Row
10 Air Squats
10 Push Ups
Weightlifting
Back Squat (8 EMOM 3 reps @ 75%)
Metcon
Metcon (AMRAP - Reps)
12 AMRAP
2-4--6-8-10...ect
Thrusters (115/75)
HSPU
Cal Bike/Row

It’s Only 90 Seconds 122817

December 28, 2017
It's Only 90 Seconds 122817
Warm-up
3 Rounds
150m Row
10 Push Ups
10 Sit Ups
Metcon
Metcon (AMRAP - Reps)
90 Seconds ME Bar Facing Burpees
Metcon
Metcon (Time)
500m Row
Then,
3 Rounds
15 Toes To Bar
45 DU (90 SU)

It’s Not The 12 Days Of Christmas 122717

December 27, 2017
It's Not The 12 Days Of Christmas 122717
Warm-up
Pedal 2-3 Minutes
Then,
3 Rounds
10 Air Squats
10 Empty Bar Hang Cleans
10 Empty Bar Shoulder Press
Weightlifting
Hang Clean (15 Minutes to Establish 3RM)
Metcon
Metcon (Time)
50 Front Squats
50 Hang Cleans
50 STOH
(95/65)

*20 Min Cap

12 Days Of Christmas 122317

December 23, 2017

U Turn CrossFit - CrossFit


Metcon

Metcon (Time)


1- OHS (115/75)
2-Hang Power Snatch (115/75)
3- Pull Ups
4- Push Ups
5- Wall Balls (20/14)
6- Bar Facing Burpees
7- Russian KB Swings (70/53)
8- Pistols
9- Box Jumps (24/20)
10- Toes To Bar
11- Power Cleans (115/75)
12- Thrusters (115/75)

Fridays Are For Cleaning 122217

December 22, 2017

U Turn CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


3 Rounds
20 Jumping Jacks
10 Empty Bar Hang Clean and Jerks
5 Ring Rows

Weightlifting

Clean and Jerk (10 EMOM 2 reps @ 75%)


Does not have to be touch and go

Metcon

Metcon (AMRAP - Rounds and Reps)


15 AMRAP
30 Box Jumps (24/20)
15 Pull Ups

Countdown 122117

December 21, 2017

U Turn CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


Row 500m
Then,
3 Rounds
10 Empty Bar Hang Snatch
5 Push Ups

Metcon

Metcon (Time)


1000m Row
80 Push Ups
60 Snatch (95/65)
40 Push Ups
20 Snatch

Keg Stands 122017

December 20, 2017

U Turn CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


3 Rounds
150m Run
10 Air Squats
10 Empty Bar Push Press

Weightlifting

Push Press (5 Sets of 3 Reps @ 75%)


15 Minutes to complete

Metcon

Metcon (Time)


5 Rounds
300m Run
10 HSPU
5 Target Burpees

Sweat It Out 121917

December 19, 2017

U Turn CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


2 Minutes Bike/Row
Then,
3 Rounds
10 Spiderman Lunge
5 Inch Worms

Warm-up

Warm-up (No Measure)


Tabata Hollow and Arch

Metcon

Metcon (Calories)


3 Rounds
3 AMRAP
30 Cal AB
ME Cal Row
Score is all 3 rounds calories of rowing

Party’s Over 121817

December 18, 2017

U Turn CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


3 Rounds
30 SU
15 Light KB Swings
10 Air Squats

Weightlifting

Front Squat (5 Sets of 5 Reps @ 70%)


15 Minutes to complete

Metcon

Metcon (AMRAP - Rounds and Reps)


8 AMRAP
8 KB Swings (70/53)
16 Toes To Bar
32 DU (64 SU)

McGhee 121617

December 16, 2017

U Turn CrossFit - CrossFit


Metcon

McGhee (AMRAP - Rounds and Reps)


30-Minute AMRAP of:
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24"
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

Metcon

Metcon

Rent Is Due Everyday! 121517

December 15, 2017

U Turn CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


5 Rounds
4 Ring Rows
4 Calories Bike/Row

Metcon

Metcon (Calories)


3 x 1:00 ME A.B. Calories

*Score is average of all 3

Metcon

Metcon (AMRAP - Rounds and Reps)


8 AMRAP
10 Chest to Bar
10 Cal Bike/Row