(832) 644-5022

08-01-19

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Forward Rolls

10 Push-ups

10 Air Squats

Weightlifting

Bench Press (25 Mins to find 1 RM)

Make sure you’re good and warm before attempting 1RM.

Metcon

Metcon (3 Rounds for reps)

3 x 2AMRAPs

100m Run

ME Sit-ups
Score sit-ups for each AMRAP.

*Rest 2 mins between AMRAPs.

07-31-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (20 Min to find 1RM)

Get good and warm. Maybe some tempo wall squats, then grab a BB and get after it!

Metcon

Metcon (2 Rounds for reps)

2 x 3 AMRAP

12 DL (95/65)

9 Pwr Snatch (95/65)

6 OHS (95/65)
Record reps for both AMRAPs seperate.

*Rest 2 mins between AMRAPs

07-30-19

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Cartwheels

5 (ea arm) KB Snatch

:30 Hang on Rig

Weightlifting

Push Press (20 Min to find 1 RM )

Build to a 1 RM

Metcon

Metcon (Time)

21-15-9

WBs (20/14)

Burpee
GO FAST!!

072919

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

8 KB Swings

16 Jumping Lunges

15 Hollow to Arch Swings

Weightlifting

Front Squat (20 min to firnd 1 RM FS)

Make sure you get several sets at a lighter weight and are good and loose.

Metcon

Metcon (Time)

21-15-9-15-21

KB Swing (53/35)

K2E
This is short and sweet. Step. On. The. GAS!!!

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

30 C&J (115/75)

– 800m Run (split by 200’s)

20 C&J (135/95)

– 400m Run (split by 200’s)

10 C&J (155/115)

– 200m Run (split by 100’s)

RX+

155/115

185/135

225/155

072619

CrossFit Quest – CrossFit

Warm-up

CF Quest Standard (No Measure)

2 Rounds

10 Situps

10 Supermans

10 Hollow Rocks

10 Pushups

10 Squats

5 Strict Pullups

Weightlifting

Back Squat (1 x 20 @ 50%)

Back Squat (1 x 10 @ 70%)

Metcon

Metcon (Time)

For Time

800m Run

50 Thrusters (45/35)

30 Pull-ups

072519

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Forward Rolls

10 Air Squat

15 Jumping Jacks

Weightlifting

Bench Press (5 x 5 @ no more than 80%)

Accessory Work

Ring Dips (5 x 5)

Metcon

Metcon (Time)

For Time

80 DUs (160 SUs)

60 Sit-ups

40 Air Squats

20 Burpee

40 Air Squats

60 Sit-ups

80 DUs (160 SUs)

072419

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (4 x 3 no more than 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

50 DUs(100 SUs)

10 DL (185/115)

20 HRPUs
This is a longer amrap w/lighter weight. Be smart and pace early so you can try to get faster in the end. IE, negative splits…

072319

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Cartwheels

5(ea arm) KB Snatch

:30 Hang

Weightlifting

Push Press (4 x 5 @ no more than 70%)

Accessory Work

Pull-ups (5 x 5 STRICT)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

15 C&J (95/65)

15 T2B

Rest 1:00
This is a sprint…you get a min rest after each round so step on the gas.

072219

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

8 KB Swings

16 Jumping Lunges

15 Hollow to Arch Swings

Weightlifting

Front Squat (1 x20 @ 50%)

This is DE-LOAD week…Stick to the %s.

Front Squat (1 x 10 @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

12 WBs (20/14)

10 KB Swings(53/35)

8 Burpee