(832) 644-5022

01/01/2019

Announcements

NO 6:30pm or 7:30pm on New Years Eve!

ONLY Class on 1/1/2019
10am – 12pm (Open Gym)

CrossFit Quest – CrossFit

“Fortune always favors the brave, and never helps a man who does not help himself.” – P.T. Barnum

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

5 mins rest between Metcons

Metcon (AMRAP – Rounds and Reps)

WOD 1 – AMRAP 3

12 Hang Power Clean (135/95)

9 Burpee BJ Overs (24/20)
RX+ – (185/125) & (30/24)

Scale – (95/65) & Stepovers

Metcon (AMRAP – Rounds and Reps)

WOD 2 – AMRAP 4 (+4)

3 C2B

6 HSPU

36 DUs

If 4 rounds are completed in 4 mins continue for 4 additional minutes of work.
RX+ (Ring MUs, Strict HSPU)

Scale (Jumping C2B, 15 Sec HS Hold, & 2to1 Singles)

Metcon

This is Option 2! If you would like to do a longer workout, do this one.

Lesley (AMRAP – Rounds and Reps)

35min AMRAP

– 24 Jump Lunges

– 24 Hollow Rocks

– 24 Air Squats

– 24 AbMat Sit-Ups

– 24 Burpees
Dedicated to Officer Lesley Zerebny, 27 years old, who was fatally shot while responding to a family disturbance call on Saturday, October 8, 2016. She had been with the Palm Springs (California, USA) Police Department for 18 months.

Zerebny is survived by her husband, a Riverside County (CA) Sheriff’s deputy, and her 4-month-old baby daughter.

Weightlifting

Front Squat (10×2)

Take your time and work up to a heavy double.

12/31/2018

Announcements

NO 6:30pm or 7:30pm on New Years Eve!

ONLY Class on 1/1/2019
10am – 12pm (Open Gym)

CrossFit Quest – CrossFit

“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do”. – Pele

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goal is to go unbroken on the WB, Pace the run so you’re ready to do the work when you get back into the gym. Most of you should be able to complete this WOD in <19mins.

Metcon (Time)

8 RFT – Courtesy of Misfit

200m Run

15 WB (20/14)

10 Pushups
Scale – 100m Run, WB (16/12), Knee Pushups

RX + – Wear a Vest

Weightlifting

Split Jerk (8×2)

Increase weight each set – Find a 2RM

Sit-ups (8×15)

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

BABY SONNIER!

Metcon (Distance)

TEAMS OF 3

20min AMRAP

– 28 Pullups

– 28 Pushups

– 28 Goblet Squats (53/35)

** Max Distance Row w/ Medball on your lap.

– One person rows, one person does reps, one person “rests” while bear hugging a 25# plate.

– Switch as needed
Score is total distance rowed.

Add total reps to the final distance rowed.

12/28/2018

CrossFit Quest – CrossFit

“It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs”. – Jillian Michaels

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (8×2)

Ring Dips (8×5)

Metcon

Goals – These are all sprint WODs (sub 2mins) and the last few sets should be heavy. – Scale as needed to get the rounds in sub 2mins – Score is Total time including the 2mins rest between each set.

Metcon (Time)

2 min Cap per round – 2 min rest between rounds

Round 1 – 30 Power Snatch (75/55)

Round 2 – 20 Choice Snatch (115/75)

Round 3 – 10 Choice Snatch (135/95)

Round 4 – 5 Squat Snatch (165/115)
RX+ – (95/65), (135/95), (165/115), (205/135)

Scale – (65/45), (75/55), (95/65), (115/75)

Conditioning

5 Rounds

25 Sit-ups

100m Sprint

12/27/2018

CrossFit Quest – CrossFit

“Don’t wish it were easier. Wish you were better”. ― Jim Rohn

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Metcon (No Measure)

EMOM 15

Min 1 – 200m Run

Min 2 – 12 WB (20/14)

Min 3 – 12 G2OH (45/25 Plate)

Metcon

Metcon (Time)

10-8-6-4-2

DL (275/185)

HSPU

BfB
Scale –

(185/125)

Seated DB Press

12/26/2018

CrossFit Quest – CrossFit

“I am not a product of my circumstances. I am a product of my decisions.” – Stephen Covey

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Metcon (Weight)

EMOM 10

Min 1 – 5 C2B

Min 2 – 3 C&J (185/125)
RX+ = MU & (225/155)

Scaled = Pullups & (135/95)

Scaled 2 = Jumping C2B & (95/65)

Metcon

This is a sprint – Push the pace and try to hang on for the entire min each round.

“Fight Club” – Courtesy of Ben Bergeron (3 Rounds for reps)

3 Round for Reps – 1 min Rest Between Rounds

1 min – ME Thrusters (95/65)

1 min – ME PC (95/65)

1 Min – ME BJ Overs (24/20)

1 Min – Pullups

1 Min – Cal Row/Bike
Scaled – (65/45), Step-Overs, Ring Rows

12/24/2018

CrossFit Quest – CrossFit

Merry Christmas

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

“Fatal Forty”*****

40 WB (20/14)

40 Hang Clean (95/65)

40 Pull-ups

40 DL (95/65)

40 Push-ups

40 BJ (24/20)

40 KB (53/35)

40 T2B

40 Air Squats

40 Hang Snatch (95/65)

40 DUs

40 Sit-ups

40 Burpees

*****200m Run after each 40 reps
Scaled – 1/2 Reps & 100m Run – Scale Weight as needed

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Partner WOD(s)

Metcon (AMRAP – Reps)

Metcon 1 (7min AMRAP)

– 400m Farmers Carry (Split by 200’s)*

– Max Alt. Power Snatch (135/95) with time remaining (This is your score)

* KB or DB (53/35 or 50/35)

REST 2 Min THEN…

Metcon (AMRAP – Rounds and Reps)

Metcon 2 (7min AMRAP)

– 6 KBS (53/35)

– 6 Goblet Squats (53/35)

– 100m Medball Run (20/14)

** Partner 1 completes a round, Partner 2 rests. Switch after completing a full round

REST 2 Min THEN…

Metcon (AMRAP – Rounds and Reps)

Metcon 3 (7min AMRAP)

– 10 Wall Balls (20/14)

– 8 Deadlifts (135/95)

– 4 Power Cleans (135/95)

– 2 Bar over Burpees

** One Partner works inside, the other runs 100m. Switch when the runner gets back.

12/21/2018

CrossFit Quest – CrossFit

“I am not a product of my circumstances. I am a product of my decisions.” — Stephen Covey

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals – Beat your time from last year. If you’ve never done this workout push yourself.

CF Quest 12 Days of Christmas (Time)

1 – 100m Run

2 – Power Snatch (95/65)

3 – Pullups

4 – Power Cleans (95/65)

5 – Box Jumps (24/20)

6 – KB Swings (53/35)

7 – Wall Ball Shots (20/16)

8 – T2B

9 – Goblet Squats (53/35)

10 – Med Ball Situps (20/16)

11 – Burpees

12 – Overhead Squats (95/65)
Perform the WOD like the song.

Example:

1 then 2, 1 then 3, 2, 1…

Accessory Work

“Bro-Sesh”. – Get big and Strong

12/20/2018

CrossFit Quest – CrossFit

“Strength does not come from physical capacity. It comes from an indomitable will”. – Mahatma Gandhi

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (10-8-6-4-2 ….. then 1xME)

Work up to a heavy set of 2 then drop back down to 75% of your 1RM and do 1 set at Max Effort

EMOM

Goals – Get through the Pull-ups & DL quickly to gain time to rest for the BBJOs. Scale the movements or weight so you can complete at least 10 of each per round (Pull-ups & DL only).

Metcon (AMRAP – Reps)

EMOM 24

Min 1 – 15/12 Pull-ups

Min 2 – 12 DL (225/155)

Min 3 – ME BBJO

Min 4 – Rest / Record Scores
Score is Burpee Box Jump Overs only – Must complete all reps of Pull-ups & DL for RX

Scale 1 – 10/8 Pull-ups & (185/125)

Scale 2 – Ring Rows & (135/85)