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Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (5-4-3-2-1)

Metcon

Metcon (Time)

Teams of 2

** Complete in ANY Order

– 800m Single Arm Farmers Carry (70/53) Split by 200’s

– 100 Calorie Row (switch as needed)

– 800m Plate Run (45/25)

Run TOGETHER with 1 plate. Switch as needed

– 25 Tire Flips (together or split)

05/31/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (10-5-5-3-3-1-1)

10 = light weight warmup

5/5 = 50-70% of 1RM

3/3 = 75-85% of 1 RM

1/1 = find a heavy for the day

Metcon

Goals –

1. 28 min Cap – keep moving this is doable.

2. Work on the gymnastics skills you can do – scale when you have to not just to get a good time.

3. The Thrusters are the only part that the weight may be an issue so if scaling use the thruster for guidance.

Metcon (Time)

21-15-9 (PC & T2B)

15-12-9 (Thrusters & C2B)

12-9-6 (PS & HSPU)

RX – 95/65
MOD – (PC & Sit-ups), (Thrusters & Ring Rows), (PS & HS Hold 1:1 secs/rep)

05/30/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals –

1. Focus on form for the first few sets and try to maintain good form as the weight increases.

2. This is not a max out day so if your form breaks down you need to back down on the weight.

3. This is not TnG – focus on form and weight – Not Time under tension.

Metcon (Weight)

E2MOM 20

2 Squat Clean + 1 Split Jerk
10 x 2+1

Work up in weight – focus on form for the first few sets before getting heavy.

Metcon

Goals –

1. sub 20mins if possible – No Time Cap

2. Use the Sit-ups as your rest – push the pace on the WB & DU

3. If you break up the WB no more then 3 sets with 5-10 secs rest btw

Annie meets Karen (Time)

“Karen” meets “Annie”

50-40-30-20-10

WBS (20/14) – 10’/9’ Target

Double Unders

Ab Mat Situps
MOD 1 – SU x 2

MOD 2 – 1/2 Reps

05/29/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals –

1. This is a sprint push the pace on the run and go straight into the DB C&J

2. Alternate every rep on the C&J – work on your accuracy (coordination)

Metcon (AMRAP – Reps)

AMRAP 2×4 (1min Rest btw)

200m Run – then ME Alt. DB Hang C&J (50/35)
MOD 1 – (35/20)

MOD 2 – 100m Run (35/20)

Metcon

Goals –

1. Try to work for a minimum of :45 seconds every min.

2. DL – choose a weight you should be able to get 8+ every round

3. BJO – efficiency is key don’t burn out then have to rest majority of the minute – keep moving

4. BoB – RX must jump with both feet over the bar but hips don’t have to be open

Metcon (6 Rounds for reps)

EMOM 24

Min 1 – ME DL (225/155)

Min 2 – ME BJO (24/20)

Min 3 – ME BoB (jump for RX)

Min 4 – Rest / record score
MOD 1 – (185/125)

MOD 2 – (135/95) & Stepovers

05/28/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

E2MOM 20 (1×2 not TnG)

Goals – Get Heavy (85% +) if possible but do not sacrifice form – don’t learn bad habits just to chase the whiteboard

Squat Snatch (10×2)

Every 2 mins perform 2 heavy Squat Snatch (Not TnG)

Metcon

Goals –

1. Grunt Work – figure out how to get it done and keep moving for 18mins.

2. Lunges will decide the RX for most – Alternating Lunges and switch arms every 10.

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

20 KB (53/35)

20 Sit-ups

20 KB Single Arm OH Lunges

20 Sit-ups
MOD 1 – (44/26)

MOD 2 – (35/17) & 1/2 reps for 12mins

MURPH

CrossFit Quest – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

05/25/2019 Hero Week

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

Get loose and be ready to go at your heat time.

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

05/24/2019 Hero Week

CrossFit Quest – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Womens Barbell: 55#

Accessory Work

Bench Press (8 x 5)

Barbell Curls (3 x 10)

Barbell Curls

05/23/2019 Hero Week

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Partner “Abbate”

– 1 mile Run

– 21 Clean-and-Jerk (155/105 lb)

– 800 Meter Run

– 21 Clean-and-Jerk (155/105 lb)

– 1 mile Run

* Split runs by 200

* Split reps in gym evenly
Dedicated to U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

05/22/2019 Hero Week

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

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.