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Free Community Workout This Saturday!

Free Community Workout This Saturday!

Don’t forget, this Saturday is the first Saturday of the month. That means it’s time for the free community workout at CrossFit Quest! Come get an extra workout at 9:30 AM but be sure to bring a friend to come and see what CrossFit Quest is all about.
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Some Inspiration…

Some Inspiration…

The article below is from CrossFit West via Never Too Old For CrossFit.� I can’t agree more with their thoughts.� I particularly like the quote they started out with.� I feel that statement perfectly sums up what CrossFit is doing, not only to individuals, but to the greater “fitness” community as …
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Having some back spasms??

Having some back spasms??

Check out this great� video by Kelly Starrett and CrossFit San Francisco.� If you have never checked out mobilitywod.blogspot.com check it out.

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Workout of the Day:

2/15/2012

CrossFit Total
after warming up you have three attempts to find your one rep max on each lift
-Deadlift
-Press
-Back Squat

Also there will be a 1,00m row for time

2/14/2012

1 mile run for time
then:
For time:
50 ab mat sit ups
40 wall ball shots (20#/16#)
30 burpees
20 box jumps (24″/20″)
10 Hand stand push ups

2/13/2012

“CINDY”
20 min AMRAP
5 pull-ups
10 push-ups
15 air squats

2/9/2012

30 OH walking Lunges (45#/25#)
10 pull ups
15 box jumps (24″/20″)
5 HSPU

2/8/2012

Complete:

Walk 2 miles with 75(m),50(f) lbs weight vest, sand bag or plate.

*You can wear a weight vest, carry a sand bag or plate. You can load up a back pack with 75(m),50(f) lbs.
*Remember to walk, not run.

2/7/2012

Strength: Front Squat 5-5-3-3
15 min AMRAP:
5 slam ball burpees (20#/16#)
7 thrusters (95#/65#)
30 double unders

2/5/2012

400m run
30 dumbell push press (35#,25#)
400m run
30 box jumps (24″,20″)
400m run
30 kettle bell swings (53#,35#)

2/3/2012

PRESS
5 @ 65%
5 @ 75%
3 @ 85 %
3 @ 95%
3 @ 95% +

“KAREN”
150 wall ball shots for time
20#,16#

2/2/2012

5 Rounds for time:
15 Dumbell push press (35#/25#)
15 sit ups
15 med ball cleans (20#/16#)
15 double unders

2/1/2012

7 rounds with a 1 min rest between
7 Deadlift @ 315#,205#
5 lateral burpees
100m SPRINT

1/31/2012

Tabata:
V-twists (20#/16#)
Box jumps (24″/20″)
Goblet squat (53#/35#)
push ups

1/30/2012

Push Press
5-3-3-1-1-1
10,9,8,7,6,5,4,3,2,1
toes to bar
kettle bell swings (53#,35#)
Over Head lunges with plate (45#,35#)

“Dirty 30″ (compare to 8/15/2011)
400m run
30 Push Press (75#/50#)
30 Pull-ups
30 Ab-Mat Sit-ups
30 Kettle Bell Swings (53#/35#)
30 Push-ups
30 GHD Hip Extensions or good mornings (30#/20#)
30 1-Arm Dumbell Snatch (30#/20#) (15 each arm)
30 Box Jumps (24in/20in)
30 Squats
Run 400 meters

*complete in any order but must complete one movement before moving to next

1/25/2012

7 rounds for time
7 hang cleans
7 front squats
7 push jerks
7 lunges
**all movements are completed with a barbell (115#,95#)**

1/24/2012

6 Rounds for Time:
5 Hand stand push ups
10 Knees to elbows
15 dynamic push ups
20 squats

1/23/2012

Deadlift
5@65%
5@75%
3@85%
3@85%-95%
3@85%-95%

6 min AMRAP
3 Dead hang pull-ups
6 box jumps (24″,20″)
9 wall ball shots (20#,16#)

3 min rest

6 min AMRAP
6 Sumo dead lift high Pull (95#,65#)
9 push press (95#,65#)
12 butterfly sit-ups

1/20/2012

“Air Force”
20 Thrusters
20 Sump dead lift high pull
20 Push Jerk
20 Over head squat
20 Front Squat
Every minute on the minute: 4 burpees

1/19/2012

5 Rounds for time
100m run
5 Hand stand push ups
10 Tuck jumps
15 Kettle bell swings (53#,35#)

Then after a short rest…
Tabata sit-ups

1/18/2012

10, 9,8,7,6,5,4,3,2,1
Toes to bar
hand release burpee lateral box jumps (24″/20″)
Med ball clean wall ball shots (20″/24″)
*200m run on even #’s

1/16/2012

“Fran”
21-15-9
Thrusters (95#/65#)
Pull ups

1/13/2012

200 jump rope
40 box jumps (24″/20″)
30 goblet squats (53#/35#)
20 med ball cleans(20#/16#)
10 knees to elbows
20 med ball cleans
30 goblet squats
40 box jumps
200 jump rope

1/12/2012

21 deadlifts (225,155)
21 kettle bell swings (53,35)
21 ab mat sit-ups
100m Run
15 deadlifts
15 kettle bell swings
15 ab mat sit-ups
100m Run
9 deadlifts
9 kettlebell swings
9 ab mat sit-ups
100m Run

1/11/2011

Strength:
Over Head Squat 5-5-5-5-5
Then:
5 Rounds for Time:
200m run
7 2 for 1 wall ball shots (20#/16#)
7 burpees
3 barbell complex (115#/85#)

1/10/2012

25 min of skill work
Then after a short rest…..
10 rounds of “Cindy” for time
1 round- 5 pull-ups, 10 push-ups, 15 squats

1/9/2012

20 min AMRAP (as many rounds as possible)
10 Dumb bell push press (35#/25#)
10 toes to bar
20 jumping lunges

1/6/2011

4 Rounds for time:
7 SDHP (95#/65#)
7 man makers (35#/25#)
7 burpee box jumps (24″/20″)
7 Kettle bell swings (53#/35#)
7 pull ups
7 trucker squats (35#/25#)
100m sprint

1/5/2012

Strength WOD
Push Jerk
5-3-3-1-1-1-
then after a short rest

200m run

4 rounds of
5 hand stand push ups
10 Knees to elbows
15 box step ups (24″,20″) with a plate (45#,25#)
20 wall ball shots (20#,16#)

200m run

1-4-12

Max effort double unders for 1 minute X 3
then:
For Time:
50 Abmat Sit-ups/10 hand release Push-ups
40 Abmat Sit-ups/15 hand release Push-ups
30 Abmat Sit-ups/20 hand release Push-ups
20 Abmat Sit-ups/25 hand release Push-ups

1/3/2012

Strength WOD
Front Squat 5-3-3-1-1-1
Metcon
3 rounds for time
200m run
15 kettle bell swings (53#,35#)
9 pull-ups

1/2/2012

4 rounds for time:
400m run
20 box jumps (24″/20″)
10 thrusters (95#/65#)

12/30/2011

10 X 100m sprints
the clock starts on your first sprint and does not stop until the last sprint is completed. Rest as needed between runs so that each one is at maximum effort.
Then:
15 min AMRAP (as many rounds as possible)
5 Hand stand pushups
10 toes to bar
20 Overhead walking lunges (45#/35#)

12/29/2011

12/29/2011
4 Rounds for time
15 hang power cleans (95#,65#)
15 box jumps (24″,20″)
200m run

12/28/2011

Tabata med ball ab mat sit ups
then:
“Jeremy”
21-15-9
Overhead Squats (95#/65#)
burpees

12/27/2011

Strength WOD
Press
65% X 5
75% X 5
85% X 5
WOD
3 Rounds for time
200m run
30 Kettle bell swings(53#,35#)
20 Wall Ball shots (20#,16#)
20 pull-ups

12/23/2011

400m Run
21-15-9
wall ball shots(20#/16#)
push ups
squats
400m run

12/21/2011

“12 days of Christmas”
1 burpee
2 Handstand push up
3 PullUps
4 med ball sit ups (20#/16#)
5 lunges
6 kettlebell swings (53#/35#)
7 Sump deadlift high pull (53#/35#)
8 box jumps (30″/24″)
9 double unders
10 Goblet squats (53#/35#)
11 Toes to Bar
12 deadlifts (225#/155#)

So it would be 1 burpee.
Then 2 HSPU, 1 burpee
3 pullups, 2 HSPU, 1 burpee, etc
Until 12 deadlifts—1 burpee

12/20/2011

CrossFit Total
you have 3 attempts to find your 1 rep max at each lift. the heaviest lift for each is added together to find your CrossFit Total.
-Press
-Back Squat
-Deadlift

12-19-2011

“THE BEAN” compare to 9-2-11
8 rounds of
8 med ball slams(20#,16#)
8 squats w/ plate overhead (locked out arms) (35#,25#)
8 strict burpees (strict push-up)
8 Jumping lunges
100m sprint

12/16/2011

Teams of 2:
3 rounds:
400m med ball run (20#/16#)
40 Kettle bell Swings (53#/35#)
70 lunges
90 double unders

12/15/2011

“ANGIE”
FOR TIME
100 PULL-UPS
100 PUSH-UPS
100 SIT-UPS
100 SQUATS

12/14/2011

7 Rounds for time:
100m sprint
10 burpees
10 Dumb bell push press (35#/25#)

12/13/2011

12/13/2011
“GRACE”
30 clean and jerks for time
135#/95#

12/08/2011

7 Rounds for time
7 hang power cleans (155#,95#)
7 Front squats (155#,95#)
7 Hand stand push ups

12/7/2011

5 Rounds for Time:
5 deadlifts (225#/155)
10 toes to bar
20 double unders
30 sit ups

12/6/2011

“Jack”
20 min AMRAP (as many rounds as possible)
10 push press (115#,80#)
10 Kettle bell swings (53#,35#)
10 box jumps (24″,20″)

12/5/2011

Compare to 8/23/2011
4 Round for Time:
15 pull ups
30 wall ball shots (20#/16#)
45 lunges

12/2/2011

Strength:

150 Double Unders

3 Rounds for Time:

5 man makers (30#/20#)

10 thrusters

15 push ups

20 sit ups

200m run

20 sit ups

15 push ups

10 thrusters

5 man makers

11/30/2011

Strength:
Front Squat 5-5-3-3

Tabata:
Pull ups
Box jumps (24″/16″)
Med ball sit ups (20#/16#)
Goblet squats (53#/35#)

11/29/2011

1 mile run/walk with 45#/25# plate
5 burpees every 100m
10 squat penalty every time you stop other than the burpees

11/28/2011

2 Rounds for Time:
200m run
20 push ups
200m run
20 push press (35#/25#)
200m run
20 wall ball shots (20#/16#)
200m run
20 burpees

11/23/2011

Team WOD: (teams of 2)

4 Rounds for Time:
30 Hand release burpee box jumps (30″/24″)
40 Trucker Squats(25#/15#)
50 Over head walking lunge (35#/25#)

11/22/2011

3 rounds for time
200m med ball run
25 kettle bell swings(53#,35#)
35 sit-ups
50 double unders (150 singles)

11/21/2011

4×1 plank holds

4 Rounds for Time:
30 squats
20 pull ups
10 box jumps (30″/24″)
5 Hand stand push ups

11/18//2011

Complete for time: compare to 7/28/11

10-9-8-7-6-5-4-3-2-1 (compare to 7/28/2011)

Thruster-Burpees (95/65)

Box Jumps (24″/20″)

100m Sprint

11-17-2011

You have 15 minutes to run 1 mile and get as many rounds of “Cindy” as possible
Your score is the rounds of Cindy that you complete.
“Cindy”

5 pull ups

10 push ups

15 air squats

11-16-2011

“Filthy Fifty” for time:

50 Box Jumps (m:24in,f:20in)
50 Jumping Pull-ups
50 Kettlebell Swings (m:53lb,f:35lb)
50 Walking Lunge steps
50 Knees to Elbows
50 Push Press (m:30,f:20lb)
50 Good mornings
50 Wall Ball Shots (m:20lb,f:16lb)
50 Burpees
50 Double Unders

11-15-2011

15 min AMRAP (as many rounds as possible)
200m run
7 kettle bell swings (53#,35#)
7 box jumps (30″,24″)
7 knees to elbows

11/14/2011

Complete for time:
100m Run
20 Dumbell Shoulder Press (m:35/f:25)
10 Hang Power Cleans (m:135/f:95)
100m Run
20 Dumbell Push Press (m:35/f:25)
10 Hang Power Cleans (m:135/f:95)
100m Run
20 Dumbell Push Jerk (m:35/f:25)
10 Hang Power Cleans (m:135/f:95)

10/28/2011

Tabata:
Bottom-to-Bottom

Then, For Time:
50 wall ball shots(20#/16#)
40 double unders
30 kettlebell swings (53#/35#)
20 steps �(35#/25#)
10 box jumps
5 pull ups

10/24/2011

For Time:
30 pull ups
Then:
4 Rounds
5 Hand stand pushups
10 hand release lateral burpee box jump (24″/20″)
15 trucker squats (25#/15#)

10/20/2011

Buy in: 40 Kettle bell swings ( 53#/35#)

15 Min AMRAP: (as many rounds as possible)
7 x Dumbbell Push Press (35#/25)
7 knees to elbows
7 box jumps (24″/20″)

Buy out: 50 butterfly ab mat sit ups

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