(832) 374-8844

07-03-2020

CrossFit Quest – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch Complex (7 x 1)

1 Power Snatch

1 Hang Snatch

1 Full Snatch

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Female Rx 55#

07-02-2020

CrossFit Quest – CrossFit

Warm-up

CF Quest Standard (No Measure)

2 Rounds

10 Situps

10 Supermans

10 Hollow Rocks

10 Pushups

10 Squats

5 Strict Pullups

Metcon

Wilmot (Time)

6 Rounds for time of:

50 Squats

25 Ring Dips
In honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008
To learn more about Wilmot click here
Scaled:

Toe Nail Dips

Box Dips

Weightlifting

IF time and body permit!

Bench Press (6 x 2)

06-30-2020

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

– 5 Inchworms

– 10 Lunges

– 10 Good Mornings

Weightlifting

Deadlift (10 x 1)

Build to appx. 80% of your 1RM

Use this as a good warmup for the workout.

Metcon

20min Cap

This is a high rep workout. Quick singles on the deadlifts may be best for you. Don’t come out hot and unbroken. You will pay for that on the backside.

Stay steady on the burpees.

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
Female Rx 155#

06-29-2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Hildy (Time)

For Time:

100-calorie row

75 thrusters, 45-lb. barbell

50 pull-ups

75 wall-ball shots, 20-lb. ball

100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.
To learn more about Hildy click here
Female Weight:

Thrusters 35#

Wall Ball 14#

Vest 14#

06-27-2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

2 Rounds

– 10 Burpee Pullups

– 30 Russian KBS (53/35)

– 200m Run
REST 2min, THEN…

Metcon (Time)

2 Rounds

– 10 Pullups

– 30 Russian KBS (53/35)

– 400m Run
REST 2min, THEN…

Metcon (Time)

2 Rounds

– 10 Chest to Bar Pullups

– 30 Russian KBS (53/35)

– 800m Run

06-26-2020

CrossFit Quest – CrossFit

Warm-up

CF Quest Standard (No Measure)

2 Rounds

10 Situps

10 Supermans

10 Hollow Rocks

10 Pushups

10 Squats

5 Strict Pullups

Weightlifting

Front Squat (7 x 2)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

– Front Squats (185/125) From the Ground

10-20-30-40-50-60-70-80-90-100

– Double Unders

(2:1 single)
Rx+ (225/155)

** You can squat clean

06-25-2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (6 x 4)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

– Toes to Bar

– Calorie Row

* 200m Run after every round

06-24-2020

CrossFit Quest – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch – Hang Snatch – Overhead Squat (Every 2min for 20min (10 rounds))

Perform 1 Squat Snatch, 1 Hang Squat Snatch, 1 OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

– 5 Power Snatch (155/105)

– 10 Box Jumps (24/20)
Rx+ (205/135)

06-23-2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Sumo Deadlift (8 x 2)

Metcon

Metcon (Time)

3 Rounds

– 10 Goblet Hold Reverse Lunges

– 10 Single Arm Deadlifts (right arm)

– 100m Single Arm Farmers Carry (right arm)

– 10 Goblet Hold Reverse Lunges

– 10 Single Arm Deadlifts (left arm)

– 100m Single Arm Farmers Carry (left arm)
Rx Kettlebell: (53/35)

Rx Dumbbell (50/35)

06-22-2020

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

EMOM

Metcon (No Measure)

Every 2min for 20min (10 rounds)

– 3 HSPU

– 5 Ring Dips

– 9 Wall Balls (20/14)
5min Rest, THEN…

EMOM

Clean/Hang Clean/Jerk (Every 2min for 20min (10 rounds))

– 1 Squat Clean

– 1 Hang Squat Clean

– 1 Jerk