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

WOD

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

061418 – Firebirds

June 14, 2018
061418 - Firebirds
Warm-up
3 Rounds
10 PVC Overhead Squats
20 Jumping Jacks
5 Knees above hips
THEN
Work up to 75% Push Jerk
Weightlifting
Push Jerk (6 EMOM 3 reps @ 75%)
Metcon
Metcon (Time)
21-15-9
Overhead Squat (115/75)
Toes-2-Bar

061318 – Drive Angry

June 13, 2018
061318 - Drive Angry
Warm-up
Relay
1- High Knees
2- Broad Jumps
3 - Toy Soldiers
4- Bear Crawl
Metcon
Metcon (AMRAP - Reps)
Death by strict pull ups
*increase by 2 every minute
All reps count
Metcon
Metcon (Time)
40 Kcal Bike
500m Run
40 Target Burpees

061218 – Ghost Rider

June 12, 2018
061218 - Ghost Rider
Warm-up
2-3 Minutes on the Bike
THEN
3 Rounds
5 Empty Bar Hangs Cleans
5 Empty Bar Push Jerks
THEN
Work up to 75% Clean & Jerk
Weightlifting
Clean and Jerk (6 EMOM 3 reps @ 75%)
Power clean and push jerk
Metcon
Metcon (Time)
4 Rounds
30 Sit Ups
200m Run
10 Clean and Jerks (135/95)

061118 – Bangkok Dangerous

June 11, 2018
061118 - Bangkok Dangerous
Warm-up
Weightlifting
Front Squat (10 EMOM 2 reps @ 80%)
Metcon
Metcon (AMRAP - Rounds and Reps)
10 AMRAP
25 Double Unders (50 Singles)
10 Pull Ups

060818 – Dr. Michael Hfuhruhurr

June 8, 2018
060818 - Dr. Michael Hfuhruhurr
Warm-up
3 Rounds
100m Run
10 PVC Good Mornings
4 (on each arm) light DB STOH
Metcon
Metcon (AMRAP - Rounds and Reps)
5 Rounds
2 Minutes of Work - 2 Minutes of Rest
12 Dumbell Deadlift (50/35)
9 Dumbell Hang Clean (50/35)
6 STOH (50/35)
*Alternated rounds between right and left hand
*Pick up where you left off

060718 – McLovin

June 7, 2018
060718 - McLovin
Warm-up
500m Row
THEN
3 Rounds
10 Empty Bar Thrusters
20 Second Rig Hang
Skill
Metcon (Distance)
Slam Ball Toss (30/35)
3 Tries
Metcon
Metcon (Time)
1000m Row
50 Thrusters (75/55)
30 Chest-2-Bars

060618 – Egon Spengler

June 6, 2018
060618 - Egon Spengler
Warm-up
Dynamic Relay
- High Knees
- Butt Kicks
- Jumping Skips
- Burpee Broad Jumps
Metcon
Metcon (Time)
Partner WOD
400m OH KB Carry (53/35)x2
100 DU (Split Evenly)
400m Front Rack Carry (53/35)x2
100 DU (Split Evenly)
400m Farmers Carry (53/35)x2
100 DU (Split Evenly)
*Split carries however needed - but only one partner carries a a time
*Double Unders - Each Partner does 50 total - only one person working at a time

060518 – Buster Funke

June 5, 2018
060518 - Buster Funke
Warm-up
3 Rounds
10 Kip Swing
15/15/15 second plank (Right/Middle/Left)
10 PVC Passthroughs
Weightlifting
Push Press (15 Minutes to complete 5 sets of 5 @ 75%)
Metcon
Metcon (AMRAP - Rounds and Reps)
8 AMRAP
3 Bar Muscle Ups (Sc - 6 Pull Ups & 3 Ring Dips)
20 Sit Ups

060418 – Steve Stifler

June 4, 2018
060418 - Steve Stifler
Warm-up
3 Rounds
5 Kcal Bike
2 Wall Walks
10 Russian Kettlebell Swings
Weightlifting
Back Squat (10 EMOM 1 @ 85%)
Metcon
Metcon (Time)
50/40 Kcal Bike
30 Kettlebell Swings (70/53)
15 Handstand Push Ups

060418 – Steve Stifler

June 3, 2018
060418 - Steve Stifler
Warm-up
3 Rounds
5 Kcal Bike
2 Wall Walks
10 Russian Kettlebell Swings
Skill
Metcon
Metcon (Time)
50/40 Kcal Bike
30 Kettlebell Swings (70/53)
15 Handstand Push Ups

060218 – Saturday Stumper

June 2, 2018
060218 - Saturday Stumper
Metcon
Metcon (AMRAP - Reps)
3 Rounds
2 Min Max Effort Wall Balls (20/14)
Rest 1 Minute
2 Minutes Max Effort Russian KB Swings (70/53)
Rest 1 Minute

Go Heavy or Go Home 060118

June 1, 2018
Go Heavy or Go Home 060118
Warm-up
3 Rounds
20 Lunges
5 Inch Worms
5 Broad Jumps
Weightlifting
Power Clean (15 Minutes to find 1RM)
Power Clean (15 Minutes to find 1RM)
Metcon
Metcon (Time)
21-15-9
Power Cleans (155/105)
Box Jumps (30/24)

Faux Friday 053118

May 31, 2018
Faux Friday 053118
Warm-up
Pedal 2-3 Minutes
Then,
3 Rounds
10 Empty Bar Strict Press
10 Air Squats
Weightlifting
Shoulder Press (8 EMOM 3 reps @ 75%)
Metcon
Metcon (Calories)
2 Rounds
3 AMRAP
Max Cal Row
3 Min Rest
3 AMRAP
Max Cal Bike
3 Min Rest

Back To The Grind 053018

May 30, 2018
Back To The Grind 053018
Warm-up
3 Rounds
200m Run
10 Empty Bar Thrusters
5 Burpees
Weightlifting
Front Squat (8 EMOM 2 reps @80%)
Metcon
Metcon (Time)
3 Rounds
50 DU
25 Wall Balls (20/14)
10 Burpees

Aftermath 052918

May 29, 2018
Aftermath 052918
Warm-up
3 Rounds
15 Jumping Jacks
5 Ring Rows
5 Sit Ups
Metcon
Metcon (AMRAP - Reps)
3 Rounds
5 AMRAP
750m Row
50 Sit Ups
5 Min Rest
* 1 rep for every 50m

Murph 052818

May 28, 2018
Murph 052818
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

052618 – Because

May 26, 2018
052618 - Because
Metcon
Metcon (AMRAP - Rounds and Reps)
Partner WOD
15 AMRAP
100 Sit Ups
50 Wall Balls (20/14)
50 Lunges
100 Russian KB Swings (53/35)
*Only 1 athlete working at a time

Live Free or Die Hard 052518

May 25, 2018
Live Free or Die Hard 052518
Warm-up
3 Rounds
30 Single Unders
10 Empty Bar Hang Snatch
5 Handstand Kick Ups
Weightlifting
Snatch (10 EMOM 3 reps @75%)
Metcon
Metcon (AMRAP - Rounds and Reps)
10 AMRAP
10 HSPU
30 DU
10 Snatch (115/75)

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