(832) 644-5022

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

5-8-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Skills

Get Upside Down:

– Handstand Walks

– Handstand Holds (Free Standing or on the Wall)

5-7-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Weightlifting

Push Press (10, 5, 5, 3, 3, 1, 1, 1)

5-6-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

The CrossFit Football Total (Total Weight)

Power Clean (1 Rep Max)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)

5-5-19

CrossFit Quest – CrossFit

Metcon

Cinco de Mayo Massacre (Time)

For Time

10K/8K Ground to Overhead (G2OH)

1 Mile Weighted Carry

05/04/2019 “cinco” de Mayo

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Cinco de Mayo Massacre (Time)

For Time

10K/8K Ground to Overhead (G2OH)

1 Mile Weighted Carry

5-3-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (5 X 10)

*Work on Form – Quality over Quantity*

Metcon

Metcon (Time)

Sprint Chipper
50 Wall Ball (20/14)

40 Box Jumps (24/20)

30 Medball Sit Ups

20 Devils Press (50/35)

5-2-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Front Squat (20 Rep Max)

Metcon

Metcon (Time)

Buy in: 30 DB Snatches (50/35)

Then 3 Rounds:

15 Hand Stand Push Ups

5 Muscle Ups (Choice)

Buy Out: 30 DB Hang C & J (50/35)

Rx+ (75/50)