(832) 644-5022

11-30-18

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

11-29-18

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Weight)

20 min EMOM
Odd – Squat Clean Complex

1 High Hang, 1 Low Hang, 1 Full (work up to heavy)

Even – 7 Evil Wheels

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP
MUs

Box Jumps (30/24)

1-1, 2-2, 3-3, etc….

11-28-18

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

3000M Row
Max Effort

Weightlifting

Bench Press (5 X 10)

Skills

Metcon (No Measure)

Ring MU Progressions

11-27-18

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Weight)

10 min EMOM
Odd – Deadlift 5 reps @ 80%

*same weight throughout for Rx

Even – 12 T2B

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP
10 SDHP (95/65)

10 Ring Dips

50 DU

11-26-18

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Weight)

20 min EMOM
Odd – Back Squat 5 reps @ 70%

*same weight throughout for Rx

Even – 5 Deficit HSPU (4″/2″)

Metcon

Metcon (Time)

12-9-6-3
OHS (155/105)

Bar Over Burpees (Open Standards)

11-23-18

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Hortman (AMRAP – Rounds and Reps)

45-Minute AMRAP of:

800m Run

80 Squats

8 Muscle-ups
In honor of U.S. Army Captain John D. Hortman, 30, of Inman, SC, died on August 8, 2011
To learn more about Hortman click here

11-21-18

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Weight)

10 min EMOM
Back Squat 5 reps @ 75%

*use the same weight throughout for Rx

Metcon

Metcon (Time)

10 – 1
Overhead Lunges (155/105)

Bar Over Burpees (Open Standards)

11-20-18

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Reps)

10 X 1 Sprint + Max Effort HSPU
90 sec – run 200M and with remaining time, max effort HSPU.

30 sec rest

Weightlifting

Clean and Jerk

Use the remainder of class to establish one rep max

11-19-18

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (10, 5, 5, 3, 3, 1, 1)

Metcon

Metcon (AMRAP – Reps)

AMRAP (Complete each section in allowed time and additional time is added)
First 8 minutes:

3 rounds of:

6 Chest-to-Bar Pull-Ups, 6 Squat Snatches (95/65)

Then 3 rounds of:

7 Chest-to-Bar Pull-Ups, 5 Squat Snatches (115/85)

Prior to 12 minutes, 3 rounds of:

– 8 Chest-to-Bar Pull-Ups, 4 Squat Snatches (135/105)

Prior to 16 minutes, 3 rounds of:

– 9 Chest-to-Bar Pull-Ups, 3 Squat Snatches (155/115)

Prior to 20 minutes, 3 rounds of:

– 10 Chest-to-Bar Pull-Ups, 2 Squat Snatches (185/125)

Prior to 24 minutes, 3 rounds of:

– 11 Chest-to-Bar Pull-Ups, 1 Squat Snatch (205/145)

11-16-18

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Big Sexy (Time)

5 Rounds for time:

6 Deadlifts, 315#

6 Burpees

5 Cleans, 225#

5 Chest-To-Bar Pull-Ups

4 Thrusters, 155#

4 Muscle-Ups
In honor of Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi
To learn more about Big Sexy click here
Female Rx – DL 205 / Clean 155 / Thrusters 115