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10/31/2020

Announcements

No Yoga Class Saturday, October 31

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2 (I go/You Go)

20 Rounds

– 10 Wall Balls (20/14)

– 10 V ups

– 10 Bench Press (115/85)

Week 3 – Friday

Announcements

No Yoga Class Saturday, October 31

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals: (5mins Rest Between WODs)

1. Metcon 1 – Most will only have to break 1-2 times – This is a sprint and should be sub 5 for everyone

2. Metcon 2 – Do what you can do on the rig work – This is meant to be a sprint as well and everyone should be aiming for sub 12 if possible

Metcon (Time)

100 Empty Barbell (45/35) S2OH*

* Every Break/Rest 50′ Walking Lunge
*Break/Rest can only be performed locked out overhead

2015 Games Complex WOD (Time)

(21 Total)

8 DL + 7 PC + 6 PS

8 Pull-up + 7 C2B + 6 MU

(15 Total)

6 DL + 5 PC + 4 PS

6 Pull-up + 5 C2B + 4 MU

(9 Total)

4 DL + 3 PC + 2 PS

4 Pull-up + 3 C2B + 2 MU

RX = (115/75)
RX+ (155/105)

MOD 1 (T2B, Pullups, C2B)

MOD 2 (75/55) & (Ring Row, Jumping PU, Jumping C2B)

Weightlifting

Bench Press (10-8-6-4-2)

Week 3 – Thursday

Announcements

No Yoga Class Saturday, October 31

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Press Complex (10×1)

Push Press/Push Jerk/Split Jerk
20mins to establish a heavy complex

Metcon

Goals: 30min Cap

1. Complete in any order

2. Find a pace and move – no where on the workout does it say rest

Metcon (Time)

2000m Row

200 DUs

1 Mile Bike
MOD – 1000m Row, 200 SU, 1 Mile Bike

Week 3 – Wednesday

Announcements

No Yoga Class Saturday, October 31

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Every 90 Seconds (15 Total Lifts) – 22:30 Mins Total

Work up to a heavy single for the day

Squat Clean (1×1)

Every :90 Seconds Perform 1 Squat Clean (22:30 mins Total)

Metcon

Goals:

1. 3+ rounds is the goal so you will have to push yourself

2. The rig work should be done in no more than 2 sets

3. DB Snatches are meant to be heavy(ish) but done unbroken

4. Breath through the pistols & steady pace on the runs

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

4 C2B

6 Alt. DB Snatch (50/35)

8 Alt. Pistols

200m Run
RX+ = Ring MU & (75/50)

MOD = Pullups/Ring Rows, (35/20), Close Stance Squats

Week 3 – Tuesday

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Metcon (Weight)

EMOM 16

Min 1 – 3 BS (inc weight)

Min 2 – 3 BJ (inc height)

Metcon

Goals:

1. Long Chipper – find a pace and push through

2. Everyone should be able to complete this workout in <28mins.

Metcon (Time)

100 Alt. Lunges

10 Burpees

80 Situps

10 Burpees

60 Plate G2OH (45/25)

10 Burpees

40 BJOvers (24/20)

10 Burpees

20 T2B

10 Burpees
MOD – Cut Reps in Half, Plate (25/10), Box (20/16) Stepups, hanging knee raise

Week 3 – Monday

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

E7MOM 21

1. Complete 5-4-3-2-1 Increase Weight as needed each set and squat snatch the final rep each time.

2. Rest the remainder of the 7 mins after finishing all 15 reps.

3. All Reps should be TnG if possible.

Snatch (1×1)

E7MOM 21

5-4-3-2-1 (Last Rep Each Set Needs to Be a Squat)

Metcon

Goals: (15mins Total)

1. Every 2 Mins Complete the “buy-in” of BfB and DUs then Max Effort HSPU.

2. Everyone should have btw 15-30 seconds to do HSPUs.

Metcon (5 Rounds for reps)

Every 2 mins – 5 Rounds (1 min Rest Btw)

9 BfB

30 DUs

ME HSPU
MOD 1 – SU x 1 & PP (95/65)

MOD 2 – 5 BfB, SU x 1, PP (75/55)

Partner WOD (10/24/2020)

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Partner Chipper

400m Run w/medball (split by 200’s)

– 100 med ball sit ups

400m Run w/medball (split by 200’s)

– 80 wall balls

400m Run w/medball (split by 200’s)

– 60 Medball Pushups

400m Run w/medball (split by 200’s)

– 40 Medball OH Lunges

400m Run w/medball (split by 200’s)

– 20 Medball Clean

400m Run w/medball (split by 200’s)

* split reps evenly
Rx: (20/14) Wallball

10/23/2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals:

1. 30mins Running Clock – each Metcon is for time – not total time or cumulative time.

2. These are considered Sprint WODs – Go Fast and “earn” your rest.

Metcon (Time)

0-10mins

1 Round “Cindy”

200m Run

1 Round “Cindy”

200m Run

1 Round “Cindy”
“Cindy” = 5 Pullups + 10 Pushups + 15 Squats

MOD – Ring Rows, Knee Pushups, 100m Run

Metcon (Time)

10-20mins

2 Rounds “DT”

30 T2B
“DT” – 12 DL + 9 HPC + 6 Jerk (155/105)

MOD – (95/65)

Metcon (Time)

20-30mins

30 BJOvers (24/20)

30 HSPU
MOD – Stepovers, HRPU

Weightlifting

Metcon (Weight)

EMOM 12

Min 1 – 3 DL (Inc Weight)

Min 2 – 12 Hollow Rocks

10/22/2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

E2MOM 20 (10 Sets)

Perform 2 PCs and 1 Jerk – the PC do not have to be TnG – Work up to a heavy for the day

Metcon (Weight)

E2MOM 20

2 PC + 1 Jerk (Not TnG)

Metcon

Goals:

1. Everyone should be shooting for 3 plus rounds on this workout.

2. This is a grind and will get tedious after about 3 rounds – keep grinding and push yourself to get better.

3. The Sit-ups are designed to be the “rest” for this WOD so catch your breath there so you can push through.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Squat Cleans (135/85)

10 BfB

20 Sit-ups
MOD 1 – (95/65)

MOD 2 – (95/65) PC, Step-overs

10/21/2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Sets:

1-3 = 3×8 Behind Neck Strict Press

4-6 = 3×4 Behind Neck Push Press

7-9 = 3×1 Behind Neck Push Jerk

Behind The Neck Jerk (1×1)

Metcon

Goals:

Each component is scored separately – Rest as needed between Metcons but get them in before class is over.

DUs – Modify to 250 single unders or do as many DUs as possible in 3 mins

100 Double Unders (Time)

100 DUs for Time
MOD – ME DUs in 3mins or 250 Single Unders

50 Cal Row (Concept 2 Rower) (Time)

50 Cal Row for Time

1-Mile Run (Time)

Max Effort 1-Mile Run