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

WOD

071918 – … and knowing is half the battle!

July 19, 2018
071918 - ... and knowing is half the battle!
Warm-up
Roxanne
Metcon
Metcon (Time)
KB Snatch Ladder (70/53)
Men's - 18 - 26 - 35 - 44 -53 - 62 - 70 (one on each arm)
Ladies - 18 - 26 - 35 - 44 - 53 (one on each arm)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 AMRAP
60 Double Unders
40 Russian KB Swings (70/53)
20 Pull Ups

071818 – Pardon me, do you have any grey poupon?

July 18, 2018
071818 - Pardon me, do you have any grey poupon?
Warm-up
3 Rounds
20 Jumping Jacks
10 Ring Rows
10 Lunges
Metcon
Metcon (AMRAP - Reps)
Death By Strict Pull Ups
Metcon
Metcon (Time)
3 Rounds
20 Push Ups
30 Squats
400m Run

071718 – I’ve fallen and I can’t get up

July 17, 2018
071718 - I've fallen and I can't get up
Warm-up
2-1 Minutes on the Bike
THEn
2 Rounds
10 PVC Good Mornings
10 PVC Hang Snatches
10 PVC Thrusters
THEN
Work up to 70% Push Jerk
Weightlifting
Push Jerk (15 Minutes to complete 5 sets of 5 @70%)
Metcon
Metcon (Time)
For Time
20 Thrusters (95/65)
20 Snatches (115/75)
20 Clean & Jerks (135/95)
20 Deadlifts (185/125)

071618 – Whatchu talkin’ ’bout, Willis?

July 16, 2018
071618 - Whatchu talkin' 'bout, Willis?
Warm-up
200m Run
THEN
3 Rounds
10 Air Squats
5 Burpees
THEN
Build up to 70% back Squat
Weightlifting
Back Squat (15 Minutes to complete 5 sets 5 @70%)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 AMRAP
200m Plate Carry (45/35)
20 OH Plate Lunges (45/35)
20 Plate Ground to Overhead (45/35)
20 Plate Burpees (45/35)

Lumberjack 20 071418

July 14, 2018
Lumberjack 20 071418
Metcon
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

Jason, Michael, Freddy 071318

July 13, 2018
Jason, Michael, Freddy 071318
Warm-up
Run 400m
Then,
3 Rounds
With an empty bar or PVC
10 Hang Snatch
10 OH Squats
Weightlifting
Hang Snatch (8 EMOM 3 Reps @ 75%)
Metcon
Metcon (Time)
5 Rounds
200m Run
10 Snatches (95/65)

Altered Carbon 071218

July 12, 2018
Altered Carbon 071218
Warm-up
Pedal 2-3 Minutes
Then,
3 Rounds
10 Box Step Ups
5 Ring Rows
Metcon
Metcon (Time)
40/30 Cal Bike
Metcon
Metcon (Time)
30-20-10
Pull Ups
Box Jumps (24/20)

Colt Bennett 071118

July 11, 2018
Colt Bennett 071118
Warm-up
4 Rounds
20 DU or SU
10 Empty Bar Hang Cleans
10 Sit Ups
Metcon
Metcon (AMRAP - Reps)
DB Bench Press (70/50)
3 attempts for max reps UB
*score is all 3 combined
Metcon
Metcon (AMRAP - Rounds and Reps)
10 AMRAP
30 DU
20 Sit Ups
10 Hang Cleans (135/95)

The Upside Down 071018

July 10, 2018
The Upside Down 071018
Warm-up
3 Rounds
20 Jumping Jacks
10 Empty Bar Front Squats
5 Push Ups
Weightlifting
Front Squat (8 EMOM 3 reps @ 80%)
Metcon
Metcon (Time)
21-15-9
HSPU
Overhead Step Back Lunge (115/75)

And A Row We Go 070918

July 9, 2018
And A Row We Go 070918
Warm-up
4 rounds
50m Row
5 Spiderman Lunges
5 Inchworms
Metcon
Metcon (Time)
6 x 200m Row
*score is the slowest round

070818 – CF Linchpin 7-6

July 7, 2018
070818 - CF Linchpin 7-6
Metcon
Metcon (Weight)
30 EMOM
2 Handstand Push-ups
1 Hang Power Clean (You choose the weight, but must be the same for all 30 reps)

Meet At The Bar 070618

July 6, 2018
Meet At The Bar 070618
Warm-up
Pedal 2-3 Minutes
Then
3 Rounds
10 Empty Bar Front Squats
5 Broad Jumps
5 Push Ups
10 Jumping Jacks
Weightlifting
Back Squat (10 Minutes to find 10RM)
Metcon
Metcon (AMRAP - Rounds and Reps)
10 AMRAP
10 Front Squats (135/95)
10 Bar Facing Burpees
50 DU

Mid Week Hangover 070518

July 5, 2018
Mid Week Hangover 070518
Warm-up
3 Rounds
100m Row
5 Hanging Knee Raise
10 Box Step Ups
Metcon
Metcon (AMRAP - Reps)
Death By Strict Pull Ups
**increase by 2 each minute
Metcon
Metcon (Time)
1000m Row
Then
3 Rounds
15 Toes To Bar
20 Box Jumps (24/20)

Big Bang 070418

July 4, 2018
Big Bang 070418
Metcon
Metcon (Time)
50 Power Cleans (225/155)

Well That Was Fun 070318

July 3, 2018
Well That Was Fun 070318
Warm-up
3 Rounds
15 DU/30 SU
5 Ring Rows
10 Empty Bar Push Press
Weightlifting
Push Press (8 EMOM 3 reps @ 75%)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 AMRAP
10 Pull Ups
30 DU (60 SU)
10 Wall Balls (20/14)

Dead Legs 070218

July 2, 2018
Dead Legs 070218
Warm-up
4 Rounds
20 Jumping Jacks
16 Lunges
8 Empty Bar RDLs
Metcon
Metcon (Time)
1600m Run
50 Deadlifts (225/155)
800m Run

063018 – Hot Shots 19

June 30, 2018
063018 - Hot Shots 19
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

062918 – Choose Wisely

June 29, 2018
062918 - Choose Wisely
Warm-up
Bike 2 minutes
Then
3 Sets
5 Ring Rows
10 Second Handstand Hold
15 Jumping Jacks
Metcon
Metcon (AMRAP - Reps)
With A Partner
2 Complete Sets
AMRAP 3
Rope Climbs
1:00 Rest
AMRAP 3
Handstand Push Ups
1:00 Rest
AMRAP 3
Burpees
1:00 Rest
*score is total reps

062818 – Back to the Basics

June 28, 2018
062818 - Back to the Basics
Warm-up
3 Sets
10 Light Russian KB Swings
8 Hanging Knee Raises
6 Push Ups
Weightlifting
Bench Press (15 minutes to complete 6 sets of 3)
All sets should be working weight AHAP
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
10 Hand Release Push Ups
15 Ab Mat Sit Ups
20 Russian KB Swings (70/53)

062718 – Let It Burn

June 27, 2018
062718 - Let It Burn
Warm-up
3 Sets
5 Burpees
5 Barbell Hang Power Cleans
5 Barbell Back Squats
5 Negative Pull Ups
Weightlifting
Power Clean (10 EMOM 1 power clean + 1 back squat)
increase weight each round if possible
Metcon
Metcon (AMRAP - Reps)
4 Sets, 3:00 Work, 1:30 Rest
Buy In:
5 Bar Muscle Ups
10 Back Squats From The Floor (205/145)
Then AMRAP of Air Squats
*score is total air squats

062618 – Triple 3ish

June 26, 2018
062618 - Triple 3ish
Warm-up
Row 2 Minutes
Then
3 Sets
15 Jumping Jacks
10 Double Unders
10 Lunges
Metcon
GHD Situps (1 minute max effort)
Metcon
Metcon (Time)
3 Rounds For Time
500M Row
50 Double Unders
500M Run

062518 – Fight Club

June 25, 2018
062518 - Fight Club
Warm-up
Pedal 2 Minutes
Then
2 Sets
8 Empty Bar Thrusters
8 Empty Bar Hang Power Cleans
8 Box Step Ups
8 Ring Rows
Weightlifting
Front Squat (6 EMOM 1 rep @ 85-90%)
Metcon
Metcon (AMRAP - Reps)
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Bike Calories
1 Minute Rest

062318 – 300 but not really…..

June 23, 2018
062318 - 300 but not really.....
Metcon
Metcon (Time)
10 Rounds for Time
5 Chest-to-Bar Pull-Ups
10 "X" Barbell Movement (95/65 lb)
15 Sit-Ups
Round 1 – Push Press
Round 2 – Bar Facing Burpees
Round 3 – Power Cleans
Round 4 – Bench Press
Round 5 – Front Rack Lunge
Round 6 – Front Squats
Round 7 – Bent Over Rows
Round 8 – Snatches
Round 9 – Deadlifts
Round 10 – Thruster

Abdominals

June 22, 2018
Abdominals
Warm-up
3 Sets
Bike 10 Calories
5 Knees to Chest
Metcon
Metcon (AMRAP - Reps)
6 x 1:30 Work, 1:00 Rest
Run 200 Meters
Max Toes To Bar In Remaining Time
* score is total toes to bar
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run

What The Tofu

June 21, 2018
What The Tofu
Warm-up
Run 500M
15 PVC Passthroughs
15 PVC Overhead Squats
Then
10 Barbell Mucle Snatches
10 Barbell Overhead Squats
10 Barbell Hang Power Cleans
Weightlifting
Hang Clean (15 Minutes to find 3RM)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 11
1 Power Snatch
2 Overhead Squats
3 Power Cleans
4 Front Squats
(135/95)

The Pump

June 20, 2018
The Pump
Warm-up
3 Sets
5 Push Ups
10 Light KB Swings
20 Single Unders
Metcon
Metcon (Time)
For Time
100 Double Unders
20 Ring Dips
40 American KB Swings (70/53)
20 Ring Dips
100 Double Unders
Metcon
Metcon (Time)
40/30 Cal bike
Xebex only

Team Rocket

June 19, 2018
Team Rocket
Warm-up
Bike for 2 Minutes
Then
3 Sets
5 Push Ups
5 Barbell Thrusters
Weightlifting
Shoulder Press (10 Minutes to complete 4 sets of 8 @ 65%)
Metcon
Metcon (AMRAP - Reps)
5 x 2:00 Work, 2:00 Rest
12 Bar Facing Burpees
Max Clusters In Remaining Time (115/75)

*score is total clusters
*scaling options: less burpees, lighter weight

I’m Back

June 18, 2018
I’m Back
Warm-up
Run 400M
Then
3 Sets
4 Pike Presses
6 Ring Rows
8 Lunges
Weightlifting
Back Squat (8 EMOM 1 rep @ 87%)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
4 HSPU
8 Chest To Bar Pull Ups
12 Pistol Squats

061618 – Dealers Choice

June 16, 2018
061618 - Dealers Choice
Metcon
Alexander (Time)
5 rounds for time of:
31 Back Squats, 135#
12 Power Cleans, 185#
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here

061518 – Next

June 15, 2018
061518 - Next
Warm-up
200m Run
THEN
3 Rounds
10 Lunges
10 PVC Good Mornings
10 Air Squats
Metcon
Metcon (AMRAP - Reps)
2 Minute ME sled pull (90/45)
1 rep= 10 feet
*upper body only
Metcon (Time)
50 Kcal Row
50 Axel Bar DL (170/120)
50 Wall Balls (20/14)
Metcon