(832) 374-8844

01-01-2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

800m Run

– 50 Air Squats

600m Run

– 40 Knees to Elbow

400m Run

– 30 Hand Release Pushups

200m Run

– 20 Burpee Pullups

100m Run

– 10 V ups
NO TIME CAP! Start the new year with some calories burned.

12-31-2019

CrossFit Quest – CrossFit

Warm-up

Quest warm up II (No Measure)

2 x 5 Wall Squats

2 x 10 Air Squats

2 x 5 Goblet Squats

2 x 10 PVC Pass Thrus

2 x 10 PVC Good Mornings

Weightlifting

Front Squat (10×3 @ 75%)

Warm up to your working weight and perform ALL 10 sets at 75%.

Metcon

Metcon (AMRAP – Rounds and Reps)

13min AMRAP

– 12 KBS (70/53)

– 10 Ring Dips

– 100m Single Arm Farmers Carry (70/53)

** Scaled Ring Dips:

Toe Nail or Box Dips
This is a sneaky WOD. The KB is heavy, so when scaling, stay a little uncomfortable with the weight.

12-30-2019

CrossFit Quest – CrossFit

Warm-up

Clean Grip Burgener Warm Up (No Measure)

Clean Grip Burgener Warm Up

(PVC or Empty Barbell)

– Down & Up

– Elbows High & Outside

– Muscle Clean

– Clean Land

– Clean Drop

– Hang Clean

Weightlifting

3 Position Squat Clean (Every 2 minutes for 20 minutes (10 sets))

– Power Position (Barbell at hips)

– Mid Hang (Barbell just above knees)

– From the Ground (Full Squat Clean)
Focus on bar path and positioning. Create tension in the hamstrings and explode through the legs!

“When the arms bend, the power ends!”

– Coach Burgener

Metcon

Metcon (AMRAP – Reps)

9min AMRAP (2/2, 4/4, 6/6…)

– Single Arm Dumbbell Hang Clean & Jerk (50/35)

– Box Jumps (24/20)

* Use 1 DB

** Compare score with 2/20/19
* Must perform an even amount of Hang Clean & Jerks on each arm.

Rep Count:

8’s – 40

10’s – 60

12’s – 84

14’s – 112

16’s – 144

18’s – 180

20’s – 220

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

METCON 1

Metcon (AMRAP – Reps)

Team of 2

(7min AMRAP)

– 400m Farmers Carry (split by 200’s)

– Max reps Alt. Power Snatch (135/95) with time remaining.

*KB/DB (53/35 0r 50/35)

Score is Snatches
REST 2min THEN…

Metcon

METCON 2

Metcon (AMRAP – Rounds and Reps)

Team of 2

7min AMRAP

– 6 KBS (53/35)

– 6 Goblet Squats (53/35)

– 100m Medball Run (20/14)

**Partner 1 completes a round, Partner 2 rests. Switch after completing a full round
REST 2min THEN…

Metcon

METCON 3

Metcon (AMRAP – Rounds and Reps)

Team of 2

7min AMRAP

– 12 Wall Balls

– 8 Deadlifts (135/95)

– 4 Hang Power Cleans (135/95)

– 2 Bar Over Burpees

** One partner works inside, the other partner runs 100m. Switch everytime the runner gets back.

12-27-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 5 Inchworms w/ Pushup

– 10 PVC Pass throughs

– 10 PVC Around the Worlds

– 30sec Hang from the rig

Weightlifting

Bench Press (9-7-5-3-3)

Metcon

Metcon (Time)

15 Burpees

15 Shoulder to Overhead (115/85)

3 Rope Climbs

15 Burpees

12 Shoulder to Overhead (115/85)

2 Rope Climbs

15 Burpees

9 Shoulder to Overhead (115/85)

1 Rope Climb
Rx+ (205/135) & Legless

Scaled Rope Climbs (2 to 1 seated) or 1 Rope Climb per round (if you are working on them)

12-26-2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Front Squat (5 x 3)

ALL working sets at 75%.

Warm up to the weight and stay there! TRUST THE PROCESS

Metcon

Metcon (Time)

4 Rounds (13min Cap)

– 400m Run

– 5 Bar Muscle Ups
Scaled: 10 Chest to Bar or 10 Pullups or 10 ring rows

12-24-2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

40min CAP

CF Quest 12 Days of Christmas (Time)

1 – 100m Run

2 – Power Snatch (95/65)

3 – Pullups

4 – Power Cleans (95/65)

5 – Box Jumps (24/20)

6 – KB Swings (53/35)

7 – Wall Ball Shots (20/16)

8 – T2B

9 – Goblet Squats (53/35)

10 – Med Ball Situps (20/16)

11 – Burpees

12 – Overhead Squats (95/65)
Performed just like the song.

1, then 2/1, then 3/2/1…

12-23-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 200m run

– Spiderman Lunges (down)

– Frankenstein’s (back)

– Duck walk (halfway)

– Inchworm (halfway)

Weightlifting

Take 20-25min to complete all 10 sets.

Back Squat (10 x 3 @ 65%)

Complete ALL working sets at 65%!

DROP ANY EGOS! Trust the process, and stick with the percentages over the next 6 weeks!

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

– 50 Double Unders

– 12 Front Rack Lunges (135/95)

– 6 Power Cleans (135/95)
Scaled Options:

50 Single Unders, Lighter Weight that will allow you to complete the lunges in no more than 2 sets.

Harry Jackson Tribute

Announcements

Holiday Hours:
Tuesday, December 24 (Open Gym, with programmed wod)
5am – 7am, 9am – 11am, 3pm – 5pm

Wednesday, December 25 – CLOSED, Merry Christmas

CrossFit Quest – Extra Work

Metcon

Metcon (Time)

88 cal Bike

88 Box Jumps (24/20)

88 Hang Power Cleans (115/75)

88 Burpees

88 S2OH (115/75)

88 Pull-Ups

88 Air Squats

88 cal Row

Partner/Community WOD

Announcements

Holiday Hours:
Tuesday, December 24 (Open Gym, with programmed wod)
5am – 7am, 9am – 11am, 3pm – 5pm

Wednesday, December 25 – CLOSED, Merry Christmas

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (No Measure)

24min EMOM

– 5 Thrusters (95/65)

– 5 Burpees

Partner 1 has one minute to finish the reps. Whatever time is left both partners rest. While Partner 1 completes the reps, Partner 2 is hanging from a pull-up bar.