(832) 644-5022

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Calories)

TEAMS of 2

7min AMRAP

– Max Calorie Row

– 200m Run

** Switch every time the runner returns

* Score is Calories rowed
REST 3min THEN…

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

– 20 Weighted stepups 20″ box (45/25)

– 20 Overhead Plate Lunges (45/25)

** Switch as Needed
REST 3min THEN…

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

– 10 Russian KBS (53/35)

– 10 Vups

** Switch after every round

8-30-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

“Andy”
25 Thrusters (115/85)

50 Box Jumps (24/20)

75 Deadlifts (115/85lb)

1.5 mile Run

75 Deadlifts, (115/85)

50 Box Jumps (24/20)

25 Thrusters (115/85)

Rx+

Wear a weight vest (20/14)

8-29-19

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 (AMRAP – Reps)

14 min AMRAP
4 Bar Muscle-Ups

20 Cleans (75/55)

4 Bar Muscle-Ups

16 Cleans (95/75)

4 Bar Muscle-Ups

12 Cleans (135/95)

4 Bar Muscle-Ups

8 Cleans (155/105)

4 Bar Muscle-Ups

4 Cleans (185/135)

4 Bar Muscle-Ups

3 Cleans (225/155)

4 Bar Muscle-Ups

2 Cleans (255/185)

4 Bar Muscle-Ups

ME Cleans (275/205)

MOD – C2B (2 to 1)

*Cleans are choice *

8-28-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (9 X 5)

Build to Heavy but do NOT sacrifice form.

Metcon

Metcon (AMRAP – Reps)

20 min EMOM – For Total Reps
Min 1: ME Double Unders

Min 2: ME T2B

Min 3: ME Hang Power Snatch (95/65)

Min 4: ME Bar over Burpees

Min 5: Rest

8-27-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Clean and Jerk (3 Clean & Jerks)

20min. Every 2 minutes (10 rounds)

Not TnG

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP
7 Pull-Ups

7 HSPU

7 Hang Power Clean (135/95)

Rx+

7 C2B

7 Srict HSPU

7 Hang Power Clean (185/135)

8-26-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (15, 10, 8, 6, 6)

Hypertrophy work.

15 @ 55-60%

10 @ 65-70%

8 @ 70-75%

6 @ 75-85%

6 @ 75-85%

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 3

600m Run (200 each)

– 75 Back Rack Lunges (95/65)

– 600m Run (200 each)

60 Back Rack Lunges (125/85)

– 600m Run (200 each)

30 Back Rack Lunges (155/105)

– 600m Run (200 each)

** if the barbell hits the ground at any point before the workout is done, 10 WB Penalty per person

8-23-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (8 X 6)

Build to Heavy but do NOT Sacrifice Form

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

8-22-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

20 min to build to heavy

4 position halting snatch grip deadlift into below knee hanging squat snatch (20 min to build to heavy)

TnG
Below Knee

Above Knee

Power Position

Below Knee

Hang Squat Snatch from below knee

Metcon

Metcon (Time)

9-6-3
Squat Cleans (225/125)

Bar MU

Rx+

Squat Cleans (255/155)

Ring MU

MOD – C2B and Ring Dip

8-21-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Schmalls (Time)

Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800m
Kettlebell Swings (53/35)