(832) 644-5022

03/01/2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

– 10 Pass Throughs

– 10 Good Mornings

– 10 PVC Front Squats

– 15 Jump Rope (singles or DU)

Metcon

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
** Tie Breaker is time when you finish Double Unders

Metcon

SCALED

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Metcon

MASTERS 55+

Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Accessory Work

FLEX FRIDAY

– 100 Banded Curls

– 100 Banded Tricep Pressdowns

– 50 Banded Pull aparts

02/28/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (8 x 8)

Metcon

Metcon (Time)

800m Run

– 50 Air Squats

600m Run

– 40 Knees to Elbow

400m Run

– 30 Hand Release Pushups

200m Run

– 20 Burpees

100m Run

02/27/2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 200m Run

– Spider Man Lunges

– Frankenstein’s

– 5 Inchworms with a pushup

– 5 Air Squats

Weightlifting

Back Squat (10-8-6-4-2)

Accessory Work

V-UPs (5 x 8)

Metcon

Metcon (AMRAP – Rounds and Reps)

13min AMRAP

– 20 DB or KB Deadlifts (50/35) (53/35)

– 10 DB or KB Step-ups (20″ everyone)
You will have a DB or KB in EACH HAND

02/26/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Split Jerk (5 x 3)

Do all 3 split jerks, then re-rack the bar

Accessory Work

Pull-ups (5 x 3 Strict and Weighted)

Metcon

Metcon (Time)

10 Rounds

– 3 Ring Muscle Ups

– 3 Clean and Jerks (135/95)

Rx+ (205/155)
Scaled 1: Bar Muscle Up

Scaled 2: Pullups & Ring Dips 3 each

02/25/2019

CrossFit Quest – CrossFit

Warm-up

Quest warm up II (No Measure)

2 x 5 Wall Squats

2 x 10 Air Squats

2 x 5 Goblet Squats

2 x 10 PVC Pass Thrus

2 x 10 PVC Good Mornings

Weightlifting

Clean Grip Deadlift (7 x 4)

Touch and Go!

Control the last rep to the ground. NO! DROPPING the barbell. Get Stronger.

HOOK GRIP and NO Switch Grip!

Metcon

Pistol “Annie” (Time)

25 Alternating Pistol Squats

– 50 Double Unders

– 50 Abmat Situps

20 Alternating Pistol Squats

– 40 Double Unders

– 40 Abmat Situps

15 Alternating Pistol Squats

– 30 Double Unders

– 30 Abmat Situps

10 Alternating Pistol Squats

– 20 Double Unders

– 20 Abmat Situps

5 Alternating Pistol Squats

– 10 Double Unders

– 10 Abmat Situps
Scale – 2:1 Single Unders

Heel on a plate or

Feet Together Squats

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Team of 2

50 Burpees

40 Hang Cleans (115/85)

200m Plate Run (45/25)

40 Burpees

30 Hang Cleans (115/85)

200m Plate Run (45/25)

30 Burpees

20 Hang Cleans (115/85)

200m Plate Run (45/25)

20 Burpees

10 Hang Cleans (115/85)

200m Plate Run (45/25)

** Each person runs 200m
While one person is working, the other will hold their teams plate locked out overhead.

Switch as needed.

02/22/2019

CrossFit Quest – Extra Work

Metcon

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

Crossfit Games Open 19.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 8-ft. target

Girls throw 10-lb. ball to 8-ft. target

02/22/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Weightlifting

Metcon (No Measure)

5 RnFT (Supersets)

10 DB Bicep Curls

10 DB Bent Over Rows

Metcon

02/21/2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

– 30sec Hang from the Rig

– Spiderman Lunges (across the gym)

– 3 Wall Walks

EMOM

Metcon (No Measure)

20min EMOM

Odd Min. – 10 Wall Balls (20/14)

Even Min – 5 Strict Handstand Pushups
** If you do not have strict HSPU, do kipping. GET UPSIDE DOWN! Think of this as skill work.

Metcon

5k Row (Time)

Max Effort 5k Row

02/20/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (10 Rounds for time)

10 x 200m Sprints

* Every 90sec (15min)
Score each 200m

Metcon

Metcon (AMRAP – Reps)

9min AMRAP

(2/2, 4/4, 6/6, 8/8, 10/10…)

– DB Hang Clean & Jerk (50/35)

– Box Jumps (24/20)
* Must perform an even amount of Hang Clean & Jerks on each arm.

Rep Count:

8’s – 40

10’s – 60

12’s – 84

14’s – 112

16’s – 144

18’s – 180

20’s – 220