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

WOD

Die Hard 052418

May 24, 2018
Die Hard 052418
Warm-up
2-3 Minute Bike
Then,
3 Rounds
20 Jumping Jacks
10 Empty Bar RDL
Metcon
Metcon (Calories)
1 Minute Max Cal Bike
Metcon
Metcon (Time)
10 Rounds
200m Run
10 Deadlift (135/95)

Welcome To The Party Pal 052318

May 23, 2018
Welcome To The Party Pal 052318
Warm-up
Pedal 2-3 Minutes
Then,
3 Rounds
15 Sit Ups
10 Air Squats
5 Push Ups
Metcon
GHD Situps (1 Minute ME)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 AMRAP
10 Target Burpees
10 T2B
10 HR Push Ups
Metcon (AMRAP - Rounds and Reps)
20 AMRAP
10 Target Burpees
10 T2B
10 HR Push Ups

Yippy Kiyay! 052218

May 22, 2018
Yippy Kiyay! 052218
Warm-up
3 Rounds
20 Jumping Jacks
10 Lunges
5 Empty Bar Push Jerks
Weightlifting
Push Jerk (10 Minutes to complete 3 sets of 10 reps @ 55-60%)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 AMRAP
300m Run
15 Box Jumps (24/20)
10 STOH (95/65)

Just The Fax 052118

May 21, 2018
Just The Fax 052118
Warm-up
3 Rounds
200m Run
15 Air Squats
10 Empty Bar Hang Cleans
5 Ring Rows
Weightlifting
Back Squat (10 Minutes to complete 3 sets of 10 reps @ 55-60%)
Deload week
Metcon
Metcon (Time)
21-15-9-6
C2B
Hang Squat Cleans (135/95)

051918 – Captain America

May 19, 2018
051918 - Captain America
Metcon
Metcon (Time)
10 Pull Ups
10 C&J 115/75
10 Pull Ups
8 C&J 135/85
10 Pull Ups
6 C&J 155/95
10 Pull Ups
4 C&J 175/105
10 Pull Ups
2 C&J 195/115
12 Minute Time Cap
*1 second penalty for each rep not completed under the time cap

051818 – Belly Burner

May 18, 2018
051818 - Belly Burner
Warm-up
Pedal 2-3 Minutes
Row 2-3 Minutes
Weightlifting
Bench Press (15 minutes to complete 5 sets of 5 reps @70%)
Metcon
Metcon (Time)
For Time With A Partner
100 Calorie Bike
150 Double Unders
200 Calorie Row

051718 – Chipper To Make You Fitter

May 17, 2018
051718 - Chipper To Make You Fitter
Warm-up
Pedal 2 Minutes
Handstand Hold 30 Seconds
THEN
2 Sets
20 In-Place High Knees
8 Box Step Ups
8 Knees To Chest
Metcon
Metcon (Time)
800 Meter Run
70 Double Unders
60 Air Squats
50 American KB Swings (53/35)
40 Box Jumps
30 Hand - Release Push Ups
20 Toes To Bar
10 Strict Handstand Push Ups

051618 – Ignition and Friction

May 16, 2018
051618 - Ignition and Friction
Warm-up
3 Sets
150 Meter Row
5 Ring Rows
5 Push Ups
5 Empty Bar Front Squats
Weightlifting
Front Squat (8 EMOM 3 reps @80%)
Metcon
Metcon (AMRAP - Reps)
AMRAP 9
70/55 Calorie Row Buy-In
Max Burpee Pull Ups In Remaining Time (RX+ Is Burpee Bar Muscle Ups)
*score is total burpee pull ups or burpee bar muscle ups

051518 – In Need of a tan

May 15, 2018
051518 - In Need of a tan
Warm-up
3 Rounds
5 Inch-Worm with Push Up
10 Mountain Climbers
5 Empty Bar Good Mornings
Metcon
Ski Erg 1 min max cal (Calories)
Ski Erg
1 min Max Effort Kcal
Metcon
Metcon (AMRAP - Reps)
4 x 2:30 Work, 1:30 Rest
16 Deadlifts (225/155)
Max Wall ball Shots in Remaining Time (20/14)
*score is total wall ball shots

051418 – Summer Time Fitness

May 14, 2018
051418 - Summer Time Fitness
Warm-up
10 PVC Pass Throughs
10 PVC Overhead Squats
300M Run
THEN
2 Sets
7 Empty Bar Hang Snatch
7 Empty Bar Overhead Squats
Weightlifting
Hang Snatch (15 minutes to establish 1RM )
From the knee!!
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 14
5 Snatches (135/95)
10 Pistol Squats
40 Double Unders

051218 -Fly High 22

May 12, 2018
051218 -Fly High 22
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP (with a Partner) in 13 minutes
22 calorie Row
22 Power Cleans (95/65 lb)
22 Wall Balls (20/14 lb)
22 Toes-to-Bar

051018 – Nasty Nancy

May 11, 2018
051018 - Nasty Nancy
Warm-up
3 Sets
10 Lunges
15 Jumping Jacks
10 Light KB Overhead Squats (5/arm)
Weightlifting
Push Press (15 minutes to complete 5 sets 5 reps @ 75%)
Metcon
Metcon (Time)
5 Rounds For Time
400M Run
16 KB Overhead Squats (8/Arm) (53/35)

So Many Deer Over Here

May 10, 2018
So Many Deer Over Here
Warm-up
3 Rounds
10 Box Step Ups
10 Light Russian KB Swings
Metcon
Metcon (AMRAP - Reps)
6 x 1:00 Work, 1:00 Rest
Odd Minutes - Max Burpee Box Jumps (24/20)
Even Minutes - Max Russian KB Swings (70/53)
*score is total reps

050918 – EAT YOUR VEGETABLES PART ll

May 9, 2018
050918 - EAT YOUR VEGETABLES PART ll
Warm-up
Pedal 2-3 Minutes
Then
2 Rounds
7 Empty Bar Hang Power Cleans
Handstand Hold 10-30 Seconds
Weightlifting
Clean and Jerk (10 EMOM 2 reps @75%)
Power clean & push jerk
Metcon
Metcon (Time)
4 Rounds For Time
150m Run
12 Power Cleans (135/95)
9 Handstand Push Ups

050818 – Tuck, Jump, Hooray!

May 8, 2018
050818 - Tuck, Jump, Hooray!
Warm-up
300M Run
3 Rounds
8 Light DB Hang Clean and Jerks (4/Arm)
5 Burpees
Weightlifting
Back Squat (8 EMOM 4 reps @ 75%)
Back Squat (8 EMOM 4 reps @ 75%)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
12 DB Hang Clean and Jerk (6/Arm) (50/35)
12 Tuck-Jump Burpees

050718 – Don’t Trip Now

May 7, 2018
050718 - Don’t Trip Now
Warm-up
3 Rounds
150 Meter Jog
10 Double Unders
Metcon
Metcon (Calories)
4 x 3:00 Work, Rest 3:00
60 Double Under Buy-In
Max Calorie Row In Remaining Time
*score is total calories
*scale with less double unders, or 120 single unders

3 Rounds, Not Cinco 050518

May 5, 2018
3 Rounds, Not Cinco 050518
Metcon
Metcon (Time)
3 Rounds
800m Run
21 Power Cleans (155/105)

050418 – May The 4th Be With You

May 4, 2018
050418 - May The 4th Be With You
Warm-up
3 Rounds
5 Bench Dips
10 Medium Weight Russian KB Swings
5 Empty Bar Strict Press
THEN
Double Under Practice
Weightlifting
Shoulder Press (15 minutes to find 1RM)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 AMRAP (On a Blind Timer)
50 Double Unders
30 Russian KB Swings
10 Ring Dips

050318 – Vegan Hot Dogs

May 3, 2018
050318 - Vegan Hot Dogs
Warm-up
200m Run
THEN
3 Rounds
5 Wall Balls
:30 Second plank
20 Walking Lunges
Skill
Metcon (Time)
25 Kcal on the Bike for time
Metcon
Metcon (Time)
4 Rounds
10/8 Bike Kcal
20 Wall Balls (20/14)
30 Sit Ups

050218 – Surprise!!!!

May 2, 2018
050218 - Surprise!!!!
Warm-up
2-3 Minutes on the Bike
THEN
3 Rounds
5 Ring Rows
10 Empty Bar Front Squats
Strength
Metcon (Time)
SURPRISE!!!!
Metcon
Front Squat (1 Rep Max (1RM))

050118 – Fight Gone, Meh..

May 1, 2018
050118 - Fight Gone, Meh..
Warm-up
3 Rounds
20 Jumping Jacks
10 Sit Ups
4 (on each arm) Light Dumbbell Snatches
Skill
GHD
1 Minute ME GHD Sit Ups
GHD Situps
Metcon
Metcon (3 Rounds for reps)
3 Rounds of:
1 Minute per station, 15 second transition
Row (Calories)
Ball Slams (50,30)
Box Jumps (24,30)
Dumbell Snatches (50/25)
Rest

043018 – TPS Cover Sheet

April 30, 2018
043018 - TPS Cover Sheet
Warm-up
3 Rounds
150m Run
10 PVC Passthroughs
5 Empty Bar Hang Snatch
Metcon
Metcon (AMRAP - Reps)
1 minute ME overhead barbell carry (135/95)
*1 rep for every 10 feet
Metcon
Metcon (Time)
3 Rounds
15 Power Snatches (115/75)
300m Run

042818 – Gerry’s Ladder

April 28, 2018
042818 - Gerry’s Ladder
Metcon
Metcon (AMRAP - Reps)
AMRAP (with a Partner) in 15 minutes
20 Deadlifts (275/185 lb)
40 Power Cleans (185/135 lb)
60 Wall Ball Shots (20/14 lb)
80 American Kettlebell Swings (70/53 lb)
100 Double-Unders

042718 -Big Cindy

April 27, 2018
042718 -Big Cindy
Warm-up
3 Rounds
150m Run
5 Ring Rows
10 Lunges
Metcon
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (AMRAP - Rounds and Reps)
20 AMRAP
20 Pull Ups
40 Push Ups
60 Squats

042618 – Halo

April 26, 2018
042618 - Halo
Warm-up
200m Run
THEN
3 Rounds
8 Push Ups
8 Air Squats
Metcon
Metcon (AMRAP - Reps)
5 AMRAP
25/20 Kcal Bike Buy In
12 Front Squats (95/55)
4 Bar Facing Burpees
5 Minute Rest
5 AMRAP
25/20 Kcal Bike Buy In
8 Front Squats (115/75)
4 Bar Facing Burpees
5 Minute Rest
5 AMRAP
25/20 Kcal Bike Buy In
4 Front Squats (135/95)
4 Bar Facing Burpees

042518 – Mortal Combat

April 25, 2018
042518 - Mortal Combat
Warm-up
Pedal 2-3 minutes
THEN
3 Rounds
1 Wall Walk
5 Empty Bar Hang Clean
5 Front Squats
THEN
Work up to 80% Power Clean
Weightlifting
Power Clean (8 EMOM 2 reps @ 80%)
Metcon
Metcon (Time)
21-15-9
Handstand Push Ups
Power Clean (135/95)

042418 – Contra

April 24, 2018
042418 - Contra
Warm-up
Weightlifting
Shoulder Press (5 sets of 5 @ 70%)
Metcon
Metcon (AMRAP - Reps)
10 AMRAP
20 Double Unders
200m Run
40 Double Unders
200m Run
60 Double Unders
200m Run
80 Double Unders
200m Run
100 Double Unders
200m Run
And so on......
*Only DUs Count

042318 – Fortnite Is Stressful

April 23, 2018
042318 - Fortnite Is Stressful
Warm-up
400m Row
THEN
3 Sets of
10 Air Squats
10 Sit Ups
THEN
Work up to 70% Back Squat
Weightlifting
Back Squat (15 Minutes to complete 5 sets of 5 @70%)
*deloading week
Metcon
Metcon (Time)
1200m Row Buy In
THEN
3 Rounds
25 Wall Balls (20/14)
25 Wall Ball Sit Ups (20/14)

042118 – Run Isabel Run

April 21, 2018
042118 - Run Isabel Run
Metcon
Metcon (AMRAP - Reps)
WOD 1 – RUN ISABEL RUN!
10 Min CAP
Partner A - Run 300m
Partner B - 15 Snatches (135/95)
Switch when each partner competes their movements

*Score - Total Snatches Completed

Wolverine 042018

April 20, 2018
Wolverine 042018
Warm-up
3 Rounds
100m Row
5 Ring Rows
5 Push Ups
Metcon
500m Row (Time)
Max Effort 500m Row
Metcon
Metcon (Time)
5 Rounds
200m Run
10 Ring Dips
10 Pull Ups