21909 Eastex Fwy, Humble, Texas 77339
info@uturncrossfit.com

WOD

FarmersOnly.com

June 13, 2020
FarmersOnly.com

Metcon
Metcon (Time)
For Time:
100 Air Squats, 100m Farmers Carry
50 Sit-Ups, 100m Farmers Carry
80 Air Squats, 100m Farmers Carry
40 Sit-Ups, 100m Farmers Carry
60 Air Squats, 100m Farmers Carry
30 Sit-Ups, 100m Farmers Carry
40 Air Squats, 100m Farmers Carry
20 Sit-Ups, 100m Farmers Carry
20 Air Squats, 100m Farmers Carry
10 Sit-Ups, 100m Farmers Carry

Completed with DB’s – 50’s/35’s

Double Knot

June 12, 2020
Double Knot

Mobility
Couch Stretch: 2-3 Minutes Each Side

Pike Stretch: 2 Minutes

Puppy Pose: 2 Minutes

Warm-up
2 Rounds Bike/Row:
3 Minutes Easy
2 Minutes Moderate
1 Minute Moderate-Hard

3 Rounds
30 Seconds Each:
Hollow Hold
Samson Stretch
Superman Hold
Spiderman + Reach

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Strength
Clean and Jerk (15 min to build to heavy 1 RM)
Metcon
Metcon (Time)
For Time:
100 Double Unders
9 Chest-to-Bar Pull-ups
21 Squat Cleans (135/95)
100 Double Unders
9 Chest-to-Bar Pull-ups
15 Squat Cleans (135/95)
100 Double Unders
9 Chest-to-Bar Pull-ups
9 Squat Cleans (135/95)

Time Cap: 20 Min

Rx+ : Bar Muscle- Ups

Wedding March

June 11, 2020
Wedding March

Mobility
Child’s Pose on Box: 1-2 Minutes

Banded Shoulder Distraction: 1 Minute Each Side

Pigeon Pose: 2 Minutes Each Side

Warm-up
400m Jog

2 Sets:
30 Seconds Spiderman + Reach
30 Seconds Box Step-ups
30 Seconds Air Squats
30 Seconds Inchworms

Power Snatch Warmup (w/ empty barbell)
3 Dip + Shrugs
3 Dip + High Pulls
3 High Hang Snatches (pause in catch)
3 Low Hang Snatches (pause in catch)
3 Mid-Shin Snatches (pause in catch)

Metcon
Metcon (Time)
Teams of 2-
For Time:
50 Burpee Box Jump Overs (24″/20″)
1 Mile Run
75 Power Snatches (75/55)
1 Mile Run
300 ft Walking Lunge

All movements can be split-up in any way, but only one person should be working at a time.
For the mile run, athletes will alternate every 400m.

* 5 burpee penalty for dropping the bar from overhead. Please be gentle with those 10lb plates.

Garage War

June 10, 2020
Garage War

Mobility
Kneeling Split: 1-2 Minutes Each Side

Butterfly Stretch: 1-2 Minutes

Laying Front Rack Stretch: 1-2 Minutes

Warm-up
500 Meter Row
10 Dumbbell Front Squats
5 burpees

500 Meter Row
10 Dumbbell Romanian Deadlifts
5 Burpees

500 Meter Row
10 Dumbbell Strict Press (3 second pause and stretch at the top)
5 Burpees

Metcon
Metcon (3 Rounds for reps)
3 Rounds For Reps:
1 Minute Double Dumbbell Thrusters
1 Minute Double Dumbbell Power Cleans
1 Minute Over-and-Back Dumbbell Hops
1 Minute Double Dumbbell Push Presses
1 Minute Burpees
1 Minute Rest

Dumbbells: 50’s/35’s

Quarter Zip

June 9, 2020
Quarter Zip

Mobility
Thoracic Spine Foam Roll: 1 Minute

Puppy Pose: 2 Minutes

Pike Stretch: 2 Minutes

Warm-up
8-10 Minutes For Quality:
1 Minute Machine of Choice or 200m jog
15 Kettlebell Deadlifts
20 Single Arm Kettlebell Press (10 Each Side)
10 Hollow Rocks

*Performed with a light Kettlebell

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
400 Meter Run
8 Strict Pull-Ups
6 Sumo Deadlift High Pulls (135/95)
12 Alternating Pistols

Sweat Sixteen

June 8, 2020
Sweat Sixteen

Mobility
Wrist Stretches: 30 Seconds Each Direction

Handstand Hold Stretch: Accumulate 1 Minute

Straddle Stretch: 2 Minutes

Warm-up
40 Seconds Each:
Easy Row
Active Samson
Front Plank

Moderate Row
Walkouts
Side Plank (20 Seconds Each Side)

Faster Row
Reverse Lunges in Place
Hollow Rocks

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Strength
Back Squat (Find a 10 Rep Max)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Overhead Squats (135/95)

RX+ : (165/115)
Alternatives for Bike:
Row 30/21
Run 200m

Lactaid

June 6, 2020
Lactaid

Warm-up
Running Line Drills:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

Mobility:
Calf Stretch on Post: 40 Seconds Each Side
Banded Hamstring Stretch: 40 Seconds Each Side

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 Air Squats, 30 Double Unders, 200 Meter Run
20 Air Squats, 30 Double Unders, 200 Meter Run
30 Air Squats, 30 Double Unders, 200 Meter Run
40 Air Squats, 30 Double Unders, 200 Meter Run
50 Air Squats, 30 Double Unders, 200 Meter Run

Continue to Add (10) Squats Per Round

Opposite Day

June 5, 2020
Opposite Day

Warm-up
2min Easy Bike/Row

3 Rounds:
5 Ring Rows
10 Air Squats
10 Push-ups

Barbell Warm-Up

Couch Stretch: 1 Minute
Child’s Pose on Box: 1 Minute

Metcon
Metcon (Time)
30-20-10:
Power Snatches (95/65)
Box Jump Overs (24/20)

Directly Into…

10-20-30:
Power Clean and Jerks (95/65)
Lateral Barbell Burpees

Farmhand

June 4, 2020
Farmhand

Warm-up
1 Round:
30 Seconds Active Samson
1 Minute Alternating Bird Dogs
30 Seconds Active Spidermans
1 Minute Shoulder Taps
30 Seconds Down Dog
1 Minute Front Plank to Push-up Plank
30 Seconds Up Dog
1 Minute Side Plank (30 Second Each Side)

Mobility-
Couch Stretch: 90 Seconds Each Side

Metcon
Metcon (Time)
5 Rounds:
100′ Walking Lunge
200 Meter Single Arm Farmers Carry (50/35)
30 AbMat Sit-ups

Hellhole

June 3, 2020
Hellhole

Warm-up
30 Seconds Each:
Single Unders
Active Spidermans
Mountain Climbers

Single Unders
Active Samson
Frog Hops

Single Unders
Push-up to Down Dog
Slow Burpees

Single Dumbbell Warmup-

20 Seconds [Each Side]:
*Performed With Light Weight:*
Deadlift (Between Legs)
Bent Over Row
Russian Swing
Strict Press

Mobility-

Pigeon Pose + Lat Reach: 45 Seconds Each Side
Child’s Pose on Dumbbell: 45 Seconds

Metcon
Metcon (Time)
For Time:
50 Devil’s Press (50’s/35’s)

“2-2-2-3” Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining

* After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time
* Your workout will continue until you have finished 50 total Devil’s Press

Space Cadet

June 2, 2020
Space Cadet

Warm-up
1 Round:
1 Minute Active Spidermans
1 Minute Glute Bridges

2 Rounds:
30 Seconds Lateral Squats
30 Seconds Single Leg Glute Bridges (Each Side)

1 Round:
200 Meter Run
1 Minute Glute Bridge Walkouts

Dumbbell Ankle Stretch: 30 Seconds (Each Side)

Lateral Squat Hold: 30 Seconds (Each Side)

Dumbbell Squat Hold: 30 Seconds

Gymnastics
Metcon (AMRAP – Reps)
1 Set for Max Reps:
RX: Kipping HSPUs
RX+: Strict HSPUs
Metcon
Metcon (Time)
21-18-15-12-9-6-3:
Double Dumbbell Squats (50’s/35’s)
200 Meter Run

Base Camp

June 1, 2020
Base Camp

Warm-up
3 Rounds:
30 Seconds Active Samson
30 Seconds Hollow Hold
30 Seconds Inchworm to Push-ups
30 Seconds Air Squats

Mobility:
Chest Stretch: 30 Sec each side
Table Top Stretch: 1 Minute

Metcon
Metcon (AMRAP – Reps)
AMRAP 15:
1 Round of “Strict Cindy”
1 Double Dumbbell Power Clean and Jerk (50’s/35’s)
1 Round of “Strict Cindy”
2 Double Dumbbell Power Clean and Jerk (50’s/35’s)
1 Round of “Strict Cindy”
3 Double Dumbbell Power Clean and Jerk (50’s/35’s)

Add (1) Dumbbell Power Clean and Jerk Per Round

Minute Clinic

May 31, 2020
Minute Clinic

Warm-up
4 Rounds:
20 Seconds Sit-ups
10 Second Hollow Hold

2 Rounds:
30 Seconds Russian Baby Makers
30 Seconds Wall Sit

4 Rounds [Alternate Sides Each Round]:
40 Seconds Pigeon Pose
20 Seconds Side Plank

Metcon
Metcon (No Measure)
5 Sets:
1 Minute Hollow Hold
1 Minute Wall Sit
1 Minute Side Plank (30 Seconds Each)
1 Minute Rest

* There is no score for this piece – it is simply for completion

Sand Bar

May 30, 2020
Sand Bar

Warm-up
Running Line Drills:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
Metcon
Metcon (Time)
On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (155/105)
400 Meter Run
100 Meter Plate Carry (45/35)

Your score is the slowest of the 6 rounds

eHarmony

May 29, 2020
eHarmony

Warm-up
2 Rounds:
30 Seconds Single Leg Glute Bridge (Each Side)
30 Seconds Front Plank
30 Seconds Glute Bridge
30 Seconds Air Squats
30 Seconds Glute Bridge Walkouts
30 Seconds Inchworm to Push-up

Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (Time)
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

* On the Minute: 5 Burpees
* Barbell: 95/65

Reverse Psychology

May 28, 2020
Reverse Psychology

Warm-up
60 Seconds Seconds Shuttle Runs (Easy)
45 Seconds Seconds Active Samson
30 Seconds Hollow Hold

60 Seconds Shuttle Runs (Moderate)
45 Seconds Straight Leg Sit-ups
30 Seconds Arch Hold

60 Seconds Shuttle Runs (Faster)
45 Seconds Reverse Lunges
30 Seconds Push-up to Down Dog

Metcon
Metcon (Time)
5 Rounds For Time:
30 Reverse Lunges
20 Shuttle Runs
10 Toes to Bar

Five Below

May 27, 2020
Five Below

Warm-up
30 Seconds Single Unders
30 Seconds Lateral Squats
30 Seconds Active Spidermans

30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers

30 Seconds Single Unders
30 Seconds Air Squats
30 Seconds Frog Hops

30 Seconds Single Unders
30 Seconds Goblet Squats
30 Seconds Slow Burpees

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50’s/35’s)

* Your score for each AMRAP will be the total rounds and reps of lateral burpees and dumbbell movements
* Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps

Flex Seal

May 26, 2020
Flex Seal

Warm-up
3 Rounds:
30 Seconds Active Samson
30 Seconds Pigeon Pose
30 Seconds Active Divebombers
30 Seconds Barbell Romanian Deadlift
Metcon
Metcon (AMRAP – Reps)
16 Rounds:
20 Seconds Deadlifts (135/95)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

Score is your lowest round of deadlifts + your lowest round of sit-ups.

Murph

May 25, 2020
Murph

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
Metcon
Metcon (Time)
Half Murph:
800m Run
50 Pullups
100 Pushups
150 Air Squats
800m Run

Gone in 60 Seconds

May 23, 2020
Gone in 60 Seconds

Metcon
Metcon (Time)
3 Rounds:
40 Single DB Step-Back Lunges (50/35)
30 Single DB Power Snatches (50/35)
20 Burpees

EMOM (Including 0:00): 20 Double Unders

Cinnamon Swirl

May 22, 2020
Cinnamon Swirl

Warm-up
7 Minutes For Quality:
*with an Empty Barbell*
100m Run
10 Barbell Bent Over Rows
10 Barbell Strict Press
10 Barbell Romanian Deadlifts
Weightlifting
Power Clean (10min to find a Heavy 1-rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
200m Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)

Athlete’s Foot

May 21, 2020
Athlete’s Foot

Warm-up
3 Rounds:
30 Seconds Active Samson
30 Seconds Alternating Bird Dogs
30 Seconds Jumping Jacks
Into…
3 Rounds:
30 Seconds Box Step-Ups
30 Seconds Front Plank
30 Seconds Inchworm to Push-Up
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
1 Minute Box Jumps (24/20)
1 Minute Toes to Bar
1 Minute Kettlebell Swings (53/35)
1 Minute Rest

CEO

May 20, 2020
CEO

Warm-up
3 Rounds:
30 Second Cossack Squats
30 Second Push-Up to Down Dog
30 Second Glute Bridges
Into…
3 Rounds:
30 Second Air Squats
30 Second Mountain Climbers
30 Second Glute Bridge Walkouts
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Rounds
AMRAP 3:
3 Power Snatches (115/85)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

Start where previous round ended

Long Beach

May 19, 2020
Long Beach

Warm-up
Line Drills:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge and Twist
High Knees
Butt Kicks
Straight Leg Hops
Side Shuffles
Metcon
Metcon (Time)
1 Round:
160 Double Unders
800m Run
40 Bar Facing Burpees

2 Rounds:
80 Double Unders
400m Run
20 Bar Facing Burpees

3 Rounds:
40 Double Unders
200m Run
10 Bar Facing Burpees

*30 Minute Cap*

Nasty Girls

May 18, 2020
Nasty Girls

Warm-up
6 Minutes for Quality:
3 Inchworms
10 Straight Leg Swings
10 Barbell Romanian Deadlifts
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

050320 – Supple Sunday

May 3, 2020
050320 – Supple Sunday

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 Odd Object Strict Presses
20 Strict Sit-ups
20 Odd Object Bent Over Rows
1 Minute Wall Sit

050220 – Double Time

May 2, 2020
050220 – Double Time

Metcon
Metcon (Time)
For Time:
3 Mile Run

Every 3 Minutes:
9 Burpees + 21 Air Squats

050120 – Round-a-Bout

May 1, 2020
050120 – Round-a-Bout

Metcon
Metcon (Time)
For Time:
50 Odd Object Squat Cleans
50 Over and Back Dumbbell Hops
50 Hand Release Push-ups
50 Over and Back Dumbbell Hops
50 Odd Object Squat Cleans

043020 – Piza

April 30, 2020
043020 – Piza

Metcon
Metcon (Time)
4 Rounds:
30 Odd Object Swings
30′ Odd Object Overhead Carry (Left)
30 Sit-ups
30′ Odd Object Overhead Carry (Right)

042920 – Bergeron DBeep Test

April 29, 2020
042920 – Bergeron DBeep Test

Metcon
Metcon (AMRAP – Reps)
On the Minute For As Long As Possible:
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement

1 2 3 4 5 6 75