22250 Highway 59 North Suite 630 Kingwood, Texas 77339
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WOD

Will You Be My Friend? 021117

February 11, 2017


U Turn CrossFit – CrossFit

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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

U Turn CrossFit – CrossFit

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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

020617 – Splendiferous

February 6, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

250m Row

THEN

3 Rounds

5 Burpees

10 Squats

15 PVC Passthroughs

Strength

Front Squat (8 EMOM 1 @ 85%)

Metcon

Metcon (Time)

For Time

500m Row

40 Hand-Release Push Ups

30 Toes-2-Bar

20 1-Arm KB OHS (53/35)

10 HSPU

020417 – Cartoon Time

February 4, 2017

U Turn CrossFit – CrossFit

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Metcon

Metcon (Time)

Partner WOD

60 Box Jump

50 Ball Slams (35/20)

50 Pullups

40 Cleans (135/95)

30 KB Snatches (53/35)

20 HSPU

Only one partner can work at a time.

Partners can break up reps between them as desired.

020317 – Everybody was Kung Fu Fighting

February 3, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

20 Jumping Jacks

10 Spiderman Lunges

THEN

Shuttle Run Work

Skill

Max Vertical Leap (Distance)

2 Attempts at Max Vertical Leap

Metcon

Metcon (Time)

1000m Row

THEN

21-15-9

Pull Ups

Pistols

020217 – Broflex

February 2, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

15 Push Ups

15 Light KB Swings

15 Jumping Squats

Strength

Metcon (Weight)

Slamball Ladder

5 every minute w/ increasing weight.

Metcon

Metcon (Time)

3 Rounds

20 One Arm KB Thrusters (53/35)

20 KB Swings (53/35)

*Cooldown – 100 Sit Ups

020117 – CF Open 11.4

February 1, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

10 Empty Bar Push Jerks

5 Empty Bar/PVC Pipe OHS

Weightlifting

Push Jerk (5 sets of 5 reps every 1:30 @ 75% of 1 Rm)

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

But I also Love Pancakes! 013117

January 31, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

30 Single Unders

10 Air Squats

:30 second Plank

Then,

Warm up Back Squat

Metcon

Metcon (Time)

500m Run

10 Back Squats (185/125)

500m Run

10 Back Squats (225/155)

500m Run

10 Back Squats (255/175)

*Cooldown – 100 Sit Ups OR 50 Push Ups
Rx can be taken from the rack. Rx+ from the ground

I Love Donuts! 013017

January 30, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

15 Sit Ups

10 Push Ups

5 Pull Ups

Metcon

Metcon (AMRAP – Reps)

:30 ME Cal Ski Erg

:30 Rest

:30 ME GHD Sit Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

20 Box Steps Up & Over (24/20)

15 Handstand Push Ups

10 Chest to Bar Pull UP

Icon 012817

January 28, 2017


U Turn CrossFit – CrossFit

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Metcon

Icon 012717 (AMRAP – Rounds and Reps)

Partner WOD

20 AMRAP

7 Hang Squat Cleans (135/95)

21 kcal Row

*Partner 1 completes a round of cleans and rowing then tags partner 2. Partner 2 completes a round of cleans and rowing then tags partner 1. Keep going for 20 min

Silverado 012717

January 27, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Wall Ball Tennis

And/or

Lava Relay

Metcon

Metcon (AMRAP – Rounds and Reps)

30 AMRAP

200 DU (Scaled 300 SU)

100 Wall Balls (20/14)

50 Hand release Push Ups

Magnificent 7 012617

January 26, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

20 Kcal Row

Then,

3 Rounds

10 Air Squats

5 Push Ups

Metcon

Metcon (Calories)

90 Second ME Cal Row

Metcon

Metcon (AMRAP – Rounds and Reps)

7 AMRAP

7 SDHP (75/55)

7 Bar Facing Burpees

Quick and The Dead 012517

January 25, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Empty Bar RDL

10 Empty Bar Push Jerks

Weightlifting

Power Clean and Push Jerk

15 Minutes to establish 1Rm

Metcon

Metcon (Time)

2 Mile Run

Unforgiven 012417

January 24, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

500m Row

Then,

3 Rounds

10 PVC OHS

10 Burpee Broad Jumps

Metcon

Metcon (Time)

100 Sit Ups

Metcon

Metcon (Time)

1000m Row

Then,

3 Rounds

10 Overhead Squats (135/95)

20 Box Jumps (24/20)

*20 Minute CAP

Rio Grande 012317

January 23, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

Then,

3 Rounds

12 Air Squats

6 Ring Rows

Weightlifting

Back Squat (8 EMOM 2@ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

150m Run

10 Pull Ups

012117 – CrossFit Open 13.5

January 21, 2017


U Turn CrossFit – CrossFit

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Metcon

CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)

4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.

Be The Best You 012017

January 20, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

600m Run

Then,

3 Rounds With Empty Bar

10 Hang Cleans

10 Front Squats

10 Push Press

Weightlifting

Push Press (8 EMOM 3@ 70%)

Metcon

Metcon (Time)

5 Rounds

5 Cleans

5 Front Squats

5 STOH

(155/105)

I Can, I Wil 011917

January 19, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

30 Single Unders

15 Sit Ups

10 Empty Bar RDL

Metcon

Metcon (Calories)

:30 ME Air Dyne

Metcon

Metcon (AMRAP – Reps)

:30 ME GHD Sit Up

Metcon

Metcon (Time)

50 Cal Row

40 Pistols

30 Deadlift (265/185)

Winners Never Quit 011817

January 18, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500m

Then,

3 Rounds

10 Empty Bar Hang Power Snatch

10 Spiderman Lunge

10 Empty Bar Push Press

Weightlifting

Power Snatch (15 Minutes to Find 1 RM)

Metcon

Metcon (Time)

3 Rounds

50 DU (Scaled – 100 Single Unders)

10 Clean & Jerk (135/95)

Your Only Limit Is You 011717

January 17, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Empty Bar Front Squats

5 Knees-to-UH

Weightlifting

Front Squat (5 Sets of 5 every 1:30 @75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

5 Toes To Bar

10 Ring Push Ups

15 Air Squats

I Have A Dream 011617

January 16, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Row 25 Kcal

Then,

3 Rounds

10 Light KB Swings

10 Push Ups

10 Air Squats

Metcon

Metcon (Time)

ME Handstand Hold on Wall

Rx+ is Freestanding

Metcon

Metcon (AMRAP – Rounds)

Tabata Hollow and Arch

Metcon

Metcon (AMRAP – Reps)

5 Rounds

1. ME Cal Row

2. ME HSPU

3. KB Swings (53/35)

4. 1 Min Rest

3 Amigos 011317

January 13, 2017

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

Then,

3 Rounds

5 Empty Bar Hang C&J

5 Push Ups

10 Lunges

Weightlifting

Clean and Jerk (8 EMOM 3@ 70%)

Metcon

Metcon (AMRAP – Reps)

3 AMRAP

Burpee Box Jump (24/20)

1 Minute Rest

3 AMRAP

Overhead Lunge (115/75)

1 Minute Rest

3 AMRAP

Pull Ups

Zombieland 011217

January 12, 2017

Announcements

2017 CrossFit Open Prep
1/14 – 12:00-12:30ish
Gymnastics Q&A with Coach Tyler

U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

16 Jumping Jacks

8 Push Ups

Weightlifting

Bench Press (5 RM)

Metcon

Metcon (Time)

Row 1 Mile (1,650m)

Spies Like Us 011117

January 11, 2017

Announcements

2017 CrossFit Open Prep
1/14 – 12:00-12:30ish
Gymnastics Q&A with Coach Tyler

U Turn CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

30 Single Unders

10 Air Squats

5 Pull Ups

Gymnastics

Pull-ups (10 EMOM 5 Strict Pull Ups)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

20 Wall Balls (20/14)

20 Sit Ups

40 DU
Scale is 80 SU

Stripes 011017

January 10, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

500m Row

then,

3 Rounds

5 Burpees

5 Ring Rows

10 Lunges

Metcon

Metcon (Calories)

1 Min ME Ski Erg

Metcon

Metcon (Time)

3 Rounds

50 Push Ups

800m Run

All The Squats 010917

January 9, 2017


U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

20 PVC Pass Throughs

10 Air Squats

Weightlifting

Back Squat (5×3 @ 80%)

Metcon

Metcon (Time)

10 Snatch 115/75

10 Front Squat 115/75

10 Snatch 135/95

10 Front Squat 135/95

10 Snatch 155/105

10 Front Squats 155/105

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