(832) 374-8844

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Distance)

Teams of 2

30min clock

Buy in…

1 mile plate run (45/25)

split by 200’s

Then complete in any order

– 100 KBS (53/35)

– 100 KB High Pulls (53/35)

– 100 KB Goblet Lunges (53/35)

With time remaining

Max Distance Row

** row distance is your score
Split KB reps as needed

022820

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (5 X 5)

Quality over Quantity. Build to Heavy.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10 Deadlifts (135/95)

20 Front Rack Lunges (135/95)

30 Double Unders

022720

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

“Edward Geraghty”

800m Run or 1000m Row or 1.5mi Bike

50 Hang Squat Cleans (75/45)

800m Run or 1000m Row or 1.5mi Bike

50 Power Snatches (75/45)

800m Run or 1000m Row or 1.5mi Bike

50 S2OH (75/45)

800m Run or 1000m Row or 1.5mi Bike

022620

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (5 X 10)

All sets at 65-75%

Metcon

Metcon (3 Rounds for reps)

3 X 5 min EMOM:

Min 1 – ME Cal Row

Min 2 – ME Box Jumps

Min 3 – ME Sit-ups

Min 4 – ME Pullups

Min 5 – ME Pushups

*1 min Rest
Score is total reps for each of the 3 rounds

022520

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (7 X 7)

All sets at 65-75%.

Control the weight and Do NOT bounce out of the bottom.

Metcon

Metcon (Time)

21-15-12-9

Wall Balls

Toes 2 Bar

OHS (95/65)

022420

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Power Clean (16 min E2MOM)

Power Clean Triple – not TnG

Metcon

Metcon (Time)

24 min CAP!

50 DU

40 Thrusters (115/85)

30 Sit-ups

20 Pistols

10 HSPU

*EMOM 5 burpees, starting on burpees*

RX+ (135/95) & Strict HSPU
WOD presented by Brenda Perkins

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

10 Rounds

– Big Clean Complex** (135/95)

– 400m run

(Partner 1 does all the barbell, partner 2 runs, then partner 2 does all the barbell, partner 1 runs…)
**High Hang Clean/Mid Hang Clean/Squat Clean/Push Press

High Hang Clean/Mid Hang Clean/Squat Clean/Push Jerk

High Hang Clean/Mid Hang Clean/Squat Clean/Split Jerk

*Each set consists of completing all 12 reps without dropping the bar

022120

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Snatch

Snatch Triple (choice) – not TnG

20 min – build to a heavy

Metcon

Metcon (Time)

3 Rounds:

10 HSPU

10 C2B

10 C&J (135/95)
RX+

10 Strict HSPU

10 MU (choice)

10 C&J (185/135)

022020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (8 X 3)

Think 8 working sets. Set 1 should start >60%. Build to Heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

Buy In – 16 min E2MOM

Cal Row (10/8) or Cal Bike (8/6)

10 Wall Balls (20/14)

30 DU

Then – 8 min AMRAP

Cal Row (10/8) or Cal Bike (8/6)

10 Wall Balls (20/14)

30 DU
The score is the total number of rounds and reps in the final 8 min.

*WOD presented by Cam Wolfe*

021920

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

“Andrew Desperito”

2,000m Row or 1-mile Run or 3-mile Bike

50 Thrusters (135/95)

2,000m Row or 1-mile Run or 3-mile Bike