(832) 644-5022

8-19-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Front Squat (20 rep Max)

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
Run 2 heats – athletes pair up and judge each other open style

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

Buy In 400m Single arm OH DB/KB Carry (50/35)

– (split by 100’s)

Then…

60-40-20

– Hand Release Pushups

– Medball Situps (20/14)

– Goblet Squats (50/35)

Then…

Cash Out 400m Single arm OH DB/KB Carry (50/35)

– (split by 100’s)

8-16-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (7 X 7)

Build to Heavy. Do NOT sacrifice form.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

8-15-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (15, 10, 8, 6, 6)

Hypertrophy work.

15 @ 55-60%

10 @ 65-70%

8 @ 70-75%

6 @ 75-85%

6 @ 75-85%

Metcon

Metcon (Time)

10-1
HSPU

Squat Snatches (95/65)

Rx+

Deficit (4″/2″)

(135/95)

8-14-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

20 min E2MOM (TnG)

Clean & Jerk Complex
Hang Above Knee Power Clean

Hang Below Knee Power Clean

From Ground Power Clean

Choice Jerk Triple

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP
13 Squat Cleans (135/95)

13 Toes 2 Bar

Rx+

(155/105)

MOD 1 – (95/65)

MOD 2 – (75/55)

8-13-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

“Riley”

55 min CAP!
1.5 mile Run

150 Burpees

1.5 mile Run

Rx+

Wear a weight vest (20/14)

MOD 1 – 1 mile runs/100 burpees

MOD 2 – 800M runs/50 burpees

8-12-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (10, 8, 6, 4, 2, 1)

Build to Heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP
3, 6, 9, etc…

Devil’s Press (50/35)

10 Dumbbell Deadlifts (50/35)

10 Box Jumps (24/20)

3 Bar MU

Rx+

Ring MU

This one will test your GRIT, stay consistent on the Devils Press

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

– 200m Farmers Carry

– 60 Wall Balls over the Wall (48″/40″)

– 200m Farmers Carry

– 40 Wall Balls over the Wall (48″/40″)

– 200m Farmers Carry

– 20 Wall Balls over the Wall (48″/40″)

– 200m Farmers Carry

* Pick a wall ball or Dball that will challenge you
** Farmers Carry

– Split by 100m

– Dumbbells (50/35)

– KB (53/35)

8-9-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

“Danny Dietz”
1 mile Run

26 Power Cleans (185/135)

80 Push-Ups

1 minute Rest

600 meter Run

28 Front Squats (185/135)

50 Pull-Ups

8-8-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Metcon (Weight)

20 min E2MOM – Snatch Complex (Choice)

high hang

low above knee hang

low below knee hang

from the Ground
Build to Heavy

*TnG*

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP
Wall Balls (20/14)

*Every Break Perform 5 Toes to Bar. Do NOT add them to the score*