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

WOD

042820 – Tiger Balm

April 28, 2020
042820 – Tiger Balm

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
7 Odd Object Power Clean and Jerks
40 Line Hops

042720 – Barbs

April 27, 2020
042720 – Barbs

Metcon
Metcon (Time)
3 Rounds:
20 Odd Object Rows
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
20 Odd Object Rows

042620 – Supple Sunday

April 26, 2020
042620 – Supple Sunday

Metcon
Metcon (No Measure)
5 Giant Sets:
8 Reverse Burpees
12 Pausing Glute Bridges
16 Weighted Sit-ups
20 Single Leg Glute Bridges (10 Each Leg)

Rest 1 Minute Between Rounds

042520 – Wedding March

April 25, 2020
042520 – Wedding March

Metcon
Metcon (Time)
For Time:
50 Burpees
1 Mile Run
75 Odd Object Ground to Overhead
1 Mile Run
100 Meter Walking Lunge

042420 – Cindvee

April 24, 2020
042420 – Cindvee

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
9 Push-ups
15 Odd Object Rows
21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight

042320 – Tosh Sprints

April 23, 2020
042320 – Tosh Sprints

Metcon
Metcon (Time)
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Rest 1:1 Between Runs

042220 – Grip and Rip

April 22, 2020
042220 – Grip and Rip

Metcon
Metcon (Time)
[On the 0:00]
For Time:
21 Burpees
1 Round of “Odd Object DT”
18 Burpees
1 Round of “Odd Object DT”
15 Burpees
1 Round of “Odd Object DT”
12 Burpees
1 Round of “Odd Object DT”

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”

“Odd Object DT” goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

042120 – Oxygen

April 21, 2020
042120 – Oxygen

Metcon
Metcon (Time)
3 Rounds:
50 Odd Object Rows
400 Meter Run
50 Sit-ups
800 Meter Run

042020 – Seventy Two

April 20, 2020
042020 – Seventy Two

Metcon
Metcon (AMRAP – Reps)
AMRAP 15:
1 Odd Object Hang Squat Clean
1 Odd Object Thruster
30 Line Hops
2 Odd Object Hang Squat Cleans
2 Odd Object Thrusters
30 Line Hops
3 Odd Object Hang Squat Cleans
3 Odd Object Thrusters
30 Line Hops

Continue to Add (1) Rep to Odd Object Movements Per Round

041920 – Supple Sunday

April 19, 2020
041920 – Supple Sunday

Metcon
Metcon (No Measure)
4 Rounds (20 Minutes Total):
:40 Second Weighted Hollow Hold
:20 Seconds Rest
:40 Second Dumbbell Romanian Deadlifts
:20 Seconds Rest
:40 Second Single Arm Dumbbell Overhead Squat Hold (Left)
:20 Seconds Rest
:40 Second Single Arm Dumbbell Overhead Squat Hold (Right)
:20 Seconds Rest

041820 – Froggin

April 18, 2020
041820 – Froggin

Metcon
Metcon (No Measure)
Every 5 Minutes x 5 Sets:
200 Meter Run
15 Burpees
200 Meter Run

041720 – Sandpaper

April 17, 2020
041720 – Sandpaper

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
AMRAP 12
2 Odd Object Clean and Jerks
2 Odd Object Thrusters
30 Line Hops
4 Odd Object Clean and Jerks
4 Odd Object Thrusters
30 Line Hops
6 Odd Object Clean and Jerks
6 Odd Object Thrusters
30 Line Hops

Continue to Add (2) Reps to Dumbbell Movements Per Round

041620 – Tabata Something Else

April 16, 2020
041620 – Tabata Something Else

Metcon
Metcon (AMRAP – Reps)
8 Rounds (20 Seconds On + 10 Seconds Off):
Sit-ups
Push-ups
Air Squats

041520 – Shenanigans

April 15, 2020
041520 – Shenanigans

Metcon
Metcon (No Measure)
Every 3 Minutes x 7 Rounds:
12 Odd Object Ground to Overhead
6 Lateral Burpees Over Odd Object
12 Odd Object Reverse Lunges
6 Lateral Burpees Over Odd Object
Metcon (No Measure)
Every 3 Minutes x 7 Rounds:
12 Odd Object Ground to Overhead
6 Lateral Burpees Over Odd Object
12 Odd Object Reverse Lunges
6 Lateral Burpees Over Odd Object

041420 – White Knuckles

April 14, 2020
041420 – White Knuckles

Metcon
Metcon (Time)
For Time:
40 Odd Object Rows
400 Meter Run
40 Odd Object Ground to Shoulder
800 Meter Run
40 Odd Object Shoulder to Overhead
400 Meter Run
40 Odd Object Rows

041329 – Trust Fail

April 13, 2020
041329 – Trust Fail

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
40 Air Squats
20 Push-ups
10 Reverse Burpees

*Every 2 Minutes (Starting at 0): 40 Line Hops

041220 – Supple Sunday

April 12, 2020
041220 – Supple Sunday

Metcon
Metcon (No Measure)
3 Rounds, Not for Time:
50 4-Count Flutter Kicks
40 Single Arm Bent Over Rows (20 each)
30 Weighted Glute Bridges
20 Weighted Sit-Ups

*Using dumbbell or odd-object

041120 – Ham & Cheese

April 11, 2020
041120 – Ham & Cheese

Metcon
Metcon (Time)
For Time:
Buy-In: 1 Mile Run

10-9-8-7-6-5-4-3-2-1:
Odd-Object Thrusters
Burpees

Cash-Out: 1 Mile Run

041020 – Hannah Banana

April 10, 2020
041020 – Hannah Banana

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
10 Toe Raises
20 Odd-Object Ground-to-Overhead
60 Jumping Jacks

040920 – Space Ship

April 9, 2020
040920 – Space Ship

Metcon
Metcon (Time)
5 Rounds For Time:
100 Meter Odd-Object Carry
200 Meter Run
30 Odd-Object Swings

040820 – Mashed Potatoes

April 8, 2020
040820 – Mashed Potatoes

Metcon
Metcon (No Measure)
On the 0:00…
5 Rounds of “Sindee”
50 Odd-Object Ground to Shoulder

On the 8:00…
4 Rounds of “Sindee”
40 Odd-Object Squats

On the 16:00…
3 Rounds of “Sindee”
30 Odd-Object Thrusters

***1 round of “Sindee” is
10 Push-ups
20 Air Squats

040720 – Double Down

April 7, 2020
040720 – Double Down

Metcon
Metcon (Time)
For Time:
100 Line Hops, 50 Sit-ups, 400 Meter Run
80 Line Hops, 40 Sit-ups, 400 Meter Run
60 Line Hops, 30 Sit-ups, 400 Meter Run
40 Line Hops, 20 Sit-ups, 400 Meter Run
20 Line Hops, 10 Sit-ups, 400 Meter Run

040620 – Castaway

April 6, 2020
040620 – Castaway

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
8 Burpees
8 Odd-Object Rows
12 Odd-Object Step-Back Lunges

Kevlar – 040520

April 5, 2020
Kevlar – 040520

Metcon
Metcon (AMRAP – Reps)
AMRAP 15:
3 Front Plank Pushups
3 Jumping Jacks
3 Turkish Sit-ups
3 Weighted Glute Bridges

6’s, 9’s, 12’s…

Rancy – 040420

April 4, 2020
Rancy – 040420

Warm-up
3 Rounds
15 Jumping Jacks
5 Air Squats
Metcon
Metcon (Time)
5 Rounds For Time:
400 Meter Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats
Metcon (Time)
5 Rounds For Time:
400 Meter Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats

Cookie Monster – 040320

April 3, 2020
Cookie Monster – 040320

Warm-up
400m Run
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 “Odd-Object” Ground-to-Overhead
20 Lateral Hops Over “Odd-Object”
20 Burpees
20 Lateral Hops Over “Odd-Object”

Dizzybat – 040220

April 2, 2020
Dizzybat – 040220

Warm-up
1 Minute Active Sampson Stretch (Right Side)
1 Minute Active Sampson Stretch (Left Side)
1 Minute Pigeon Pose (Right Side)
1 Minute Pigeon Pose (Left Side)
1 Minute Calf Stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Reverse Burpees

Pipes – 0040120

April 1, 2020
Pipes – 0040120

Warm-up
4 minutes – switch moves every 30 seconds
– Hollow Hold
– Arch Hold
– Plank
– Down Dog
Metcon
Metcon (Time)
For Time:
10-20-30-40-50: Sit-ups
10-20-30-40-50: Push-ups
10-20-30-40-50: “Odd-Object” Swings
10-20-30-40-50: Jumping Jacks

Kelly’s House – 033120

March 31, 2020
Kelly’s House – 033120

Warm-up
2 Rounds
10 jumping jacks
1 minute active sampson stretch
1 minute active spiderman stretch
1 minute push up to down dog
Metcon
Metcon (Time)
5 Rounds For Time:
400 Meter Run
30 “Odd-Object” Thrusters
30 Lateral Hops Over “Odd-Object”

Kalsnew – 033020

March 30, 2020
Kalsnew – 033020

Warm-up
200m Run
THEN
3 Rounds
30 sec good mornings
30 sec calf stretch (right)
30 sec calf stretch (left)
30 sec toy soldiers
Metcon
Metcon (Time)
For Time:
100 Alternating “Odd Object” Ground to Overhead

*On the Minute: 5 Burpees Over “Odd Object”

1 3 4 5 6 7 75