(832) 644-5022

05/20/2019 Hero Week

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Falkel (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

8 Handstand push-ups

8 Box Jump, 30″

1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here
Womens Box: 24″

Fight Against MS Comp

CrossFit Quest – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP “Lucky 7’s”

– 7 Power Cleans (95/65 or 65/45)

– 7 Front Rack Reverse Step Lunges

– 7 Wall Balls (20/14)
Switch as Needed

Metcon

Metcon (Time)

For Time

– 50 Alt. DB Snatches (50/35)

– 40 Burpees to a 45# Plate

– 30 Air Squats to a Wall Ball

– 20 Medball Situps (14#)

– 10 Pullups or Ring Rows

– 20 Medball Situps (14#)

– 30 Air Squats to a Wall Ball

– 40 Burpees to a 45# Plate

– 50 Alt. DB Snatches (50/35)
Split work as needed

Metcon

Metcon (Time)

For Time

Waterfall Style

– 16 Calorie Row

– 12 Box Jump Overs or Step Overs

– 8 KB Goblet Squats (53/35)

– 4 Dynamic Pushups (45# plate)
Every team member will do each movement in order.

You can not advance to the next movement until the person in front of you is done.

05/17/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

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

Bent Over Row (Dual KB (5×10))

Metcon

Goal –

1. Cleans are Choice – Should be heavy and challenging

2. Low Rep Count means move efficiently – try to figure out how to rest while working

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 C&J (155/105)

3 Bar MU

3 BJ (24/20)
RX+ (205/145), Ring MU, (30/24)

MOD 1 – (135/95), C2B

MOD 2 – (95/65), Jumping C2B, Stepups

Conditioning

Goal –

1. additional conditioning – push the pace (don’t walk)

2. Take this time to mentally push your limits

Metcon (Time)

4 RFT

200m Run & 20 MB Russian Twist (20/14)

05/16/2019

Announcements

Saturday, May 18
Fight Against MS Fundraiser In-House Comp
Teams of 4, ALL Levels of athletes are encouraged to participate!

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Goal –

1. BS – work to a heavy 5 for the day

2. Gymnastics – do the rig work you are capable of or work on your weaknesses

Metcon (Weight)

EMOM 14

Min 1 – 5 BS (workup in weight)

Min 2 – 5 MU/C2B/Pull-ups

Metcon

Goal –

1. Active Recovery – keep HR under control and focus on moving efficiently not fast

2. 1 person working while other rests except for sit-ups

3. Choose bike, row or run each round – split however

Metcon (AMRAP – Rounds and Reps)

Partner WOD – AMRAP 20

500m Row / 1/2 mile Bike / 400m Run

50 KB (53/35)

50 Walking Lunges

*start with 30 sit-ups each & every 4mins perform 30 sit-ups each

05/15/2019

Announcements

Saturday, May 18
Fight Against MS Fundraiser In-House Comp
Teams of 4, ALL Levels of athletes are encouraged to participate!

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Goal –

1. DL – Workup to a heavy 5 for the day

2. DUs – work on DUs – no singles today

Metcon (Weight)

EMOM 12

Min 1 – 5 DL (work up in weight)

Min 2 – 25 DU

Metcon

Goal –

1. Push the pace – unbroken on the Squats -try to breath as you work through the BBJOs

2. Work on grinding out this WOD mentally – you can do more then you think -” go slow to go fast” just find your pace.

Metcon (Time)

20-16-12-8

Dual DB/KB Squats (50/35)

BBJO (24/20)
MOD 1 – (35/20) & Stepovers

MOD 2 – Air Squats & Stepovers

Metcon (Time)

Conditioning

Goal –

1. 7min CAP – if you don’t finish in 7mins do not click RX

2. Intensity – Scale Appropriately ~ 1min on runs & ~1min for Pushups

Metcon (Time)

3 RFT

200m Run & 20 Push-ups
MOD 1 – 100m & 10 Push-ups

MOD 2 – 100m & 20 knee pushups

05/14/2019

Announcements

Saturday, May 18
Fight Against MS Fundraiser In-House Comp
Teams of 4, ALL Levels of athletes are encouraged to participate!

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Snatch DL + LHS (8×1.1)

4 position Halting DL + Low Hang Squat Snatch
Halting DL = pause 1 sec at each position

1. Mid shin

2. Patella

3. Mid thigh

4 Power position

Ring Dips (8×5)

Metcon

Goal –

1. Sub 20min – Push the pace where you can, play to your strengths

2. Remember that workouts can be scaled many different ways. (Weight, reps, rounds, etc.) – maintain intensity

“Linchpin Test 1” – RC/PC/Run (Time)

400m Run

15 PC&J (35/95)

3 RC

400m Run

12 PC&J

2 RC

400m Run

9 PC&J

1 RC
MOD 1 – (95/65) & 1 RC each round

MOD 2 – (75/55) & Seated to standing

05/13/2019

Announcements

Saturday, May 18
Fight Against MS Fundraiser In-House Comp
Teams of 4, ALL Levels of athletes are encouraged to participate!

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goal –

1. Not TnG (Focus is on weight not time under tension)

2. Use initial rounds to get comfortable and focus on form before getting heavy.

Metcon (Weight)

E2MOM 18

3 Squat Clean + 1 Split Jerk (Not TnG)

Metcon

Goal –

1. Sub 25min – Intensity is key

2. Do not scale every portion just because you can’t do 1 movement – Push Yourself

Metcon (Time)

3 RFT

5 Hang PC (135/95)

10 HSPU

15 Pull-ups

20 Alt. DB Snatch (50/35)

25 Sit-ups
RX+ – (185/125)

(4″/2″ Deficit HSPU)

(C2B)

MOD 1 – (95/65)

(HRPU)

(jumping C2B)

(35/20)

Partner/Community WOD

Announcements

Saturday, May 18
Fight Against MS Fundraiser In-House Comp
Teams of 4, ALL Levels of athletes are encouraged to participate!

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

50 Wall Balls (20/14)

– 40 Deadlifts (135/95)

50 Wall Balls (20/14)

– 30 Deadlifts (225/135)

50 Wall Balls (20/14)

– 20 Deadlifts (275/165)

50 Wall Balls (20/14)

– 10 Deadlifts (315/215)
Split work evenly

5-10-19

Announcements

Saturday, May 18
Fight Against MS Fundraiser In-House Comp
Teams of 4, ALL Levels of athletes are encouraged to participate!

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)

5-9-19

Announcements

Saturday, May 18
Fight Against MS Fundraiser In-House Comp
Teams of 4, ALL Levels of athletes are encouraged to participate!

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

“Boliver Shagnasty” (AMRAP – Reps)

5 min AMRAP
Buy In: Row 1000m

Remainder of time Max Effort Bar Muscle Ups

Rx+

Ring Muscle Ups

Gymnastics

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders