(832) 374-8844

09/04/2021

Announcements

In observance of Labor Day we will be closed Monday, September 6.

CrossFit Quest – CrossFit

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

3:00 Machine (easy pace)

– into –

3 rounds

5 Single Arm Russian Kettlebell Swings (left and right)

10 V-Ups

5 Inch Worms

100m Jog

**2. Workout Prep**

– With Partner –

2 rounds

5 Synchro Kettlebell Swings

5 Synchro Abmat Sit Ups

10/8 Calorie Row (each)

Metcon

Kettlebell Swings: weight should allow completion or 20+ Reps smoothly. The synchronization will happen when both athletes reach the top of their swing.

Abmat situps: touch the ground behind head, sit up, and then touch the toes with both hands. The reps will count as synchro when both athletes touch their feet together at the top of each rep.

Row: Calories are split between the two partners however they desire.

Metcon (Time)

Teams of 2

50-40-30-20-10

Synchro Kettlebell Swings (53/35)

Synchro Abmat Sit Ups

100-80-60-40-20

Calorie Row
Scaling option 1

Teams of 2

50-40-30-20-10

Synchro Kettlebell Swings (35/25)

Synchro Abmat Sit Ups

100-80-60-40-20

Calorie Row

individual Option

40-30-20-10

Kettle Bell Swings

Abmat Sit Ups

Calorie Row

09/03/2021

Announcements

In observance of Labor Day we will be closed Monday, September 6.

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 13:00
Workout: 13:00 – 36:00
Accessory: 36:00 – 55:00
Cooldown: 55:00 – 57:00
Cleanup: 57:00 – 60:00
Mobility: Homework

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

3 rounds

30 second Single Unders

5 Wall Balls (start light and add weight) – Focus on breathing and rolling out the arms

10 Alternating V-Ups

**2. Workout Prep**

15 Double Unders

8 Wall Balls

15 Double Unders

Metcon

Time Cap: 14 minutes

Target Time: 7-9 minutes

Wall ball: Sets should be in the 20+ range as long as possible. Short breaks between sets to allow for constant moving.

Double Unders: Should take 20-30 sec each round – If it takes longer then 40 secs consider scaling the number or moving to SUs.

Metcon (Time)

150 Wall Balls (20/14)

– Every 2 Minutes Perform 35 Double Unders –

**Start the workout with Double Unders
Scaling option 1

150 Wall Balls (14/10)

Every 2 Minutes Perform 30 Double Unders

Scaling Option 2

150 Wall Ball Thrusters (light)

Every 2 Minutes Perform 35 Single Unders

Accessory Work

EMOM 10

Even: 5-8 Kips on the Rings + Kick

Odd: 3-5 Transitions + Dip (Low Rings)

09/02/2021

Announcements

In observance of Labor Day we will be closed Monday, September 6.

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 13:00
Strength: 13:00 – 25:00
Workout: 25:00 – 52:00
Cooldown: 52:00 – 54:00
Cleanup: 54:00 – 60:00
Mobility: Homework

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

6 min AMRAP

3 up-downs

3 Muscle Cleans

1 pull rope climb or 5 Ring Rows

**2. Strength Prep**

– 6 mins to work up to 80% (should only need 2-3 sets)

Weightlifting

Bench Press (4×6 )

6 Bench Press x 4 sets @80% of 1RM

* Complete a set every 2 minutes *

Metcon

Target Rounds: 7-9 rounds (each)

Minimum number of rounds before scaling: 5 rounds (each)

**3. Workout Prep**

With Partner

2 set (each)

2 Burpees to Target (~6in)

1 Power Cleans (Add weight each set)

1 Rope Climb (Half way)

Burpees to Target: Both hands must make contact with the bar.

Power Clean: No more then ~70%. Smooth singles with a rep every 5-8 sec.

Rope Climb: If more than 4 pulls is required to reach the top consider scaling. Movement can be modified to 2 zombie climbs on the rope or 12 ring rows

Metcon (AMRAP – Rounds and Reps)

Teams of 2

18:00 Amrap

6 Burpees to a 6-inch target

4 Power Cleans (185/125)

1 Rope Climb (15ft) or 7 Strict Pullups

* You Go, I go *

*1 Athlete Completes the Entire Round Before Switching*
Scaling option 1 (Masters 45+)

Teams of 2

18:00 Amrap

6 Burpees

4 Power Cleans (155/105)

1 Rope Climb

You Go, I go

Individual Option

18:00 Amrap

6 Burpees to a 6-inch target

4 Power Cleans (185/125)

1 Rope Climb

rest 1:00 between rounds

09/01/2021

Announcements

In observance of Labor Day we will be closed Monday, September 6.

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 14:00
Strength: 14:00 – 28:00
Workout: 28:00 – 48:00
Cooldown: 48:00 – 50:00
Cleanup: 50:00 – 52:00
Mobility: 52:00 – 60:00

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

6 min AMRAP

5 Deadlifts (Empty Bar)

5 Front Squats

5 Push Press

15 Plate Hops

5 Box Step Ups (each side)

**2. Strength Prep**

– 6 mins to work up to 80% (should only need 2-3 sets)

Weightlifting

Deadlift (4×6)

6 Deadlifts x 4 sets @80% of 1RM

* Complete a set every 2 minutes *

Metcon

Time cap: 12 minutes

Target time: 7-9 minutes

**3. Workout Prep**

2 Wall Walks

2 Thrusters (light/moderate)

1 Wall Walk

1 Thruster (Workout weight)

Wall Walks: Chest makes contact with the top wall and walk down to plank before dropping. Pausing at bottom of each rep will help keep shoulders loose. Scale distanced traveled up the wall if needed or to an inchworm for newer athletes.

Thrusters: Weight should be challenging but doable. May be better to break bigger sets into 2 smaller sets if needed.

Metcon (Time)

10-8-6-4-2

Wall Walks

Thrusters (135/95)
Scaling option 1

10-8-6-4-2

Wall Walks (half way)

Thrusters (115/75)

Scaling Option 2

10-8-6-4-2

inchworm

Dumbbell Thrusters (moderate)

08/31/2021

Announcements

In observance of Labor Day we will be closed Monday, September 6.

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 12:00
Strength: 12:00 – 28:00
Workout: 28:00 – 48:00
Cooldown: 50:00 – 51:00
Cleanup: 51:00 – 53:00
Mobility: 53:00 – 60:00

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

7 min AMRAP

30-sec bike (easy pace)

10 Alternating Dumbbell Snatch

5 Deadbugs (each side)

5 Shoulder Press (empty bar – build across)

**2. Strength Prep**

– 5 minutes to build up to 80% of max.

Weightlifting

Shoulder Press (4×6)

6 Shoulder Press x 4 sets @80% of 1RM

* Complete a set every 2 minutes *

Metcon

Time cap: 10 minutes

Target time: 6-8 minutes

**3. Workout Prep**

10 second Assault Bike (Ramp it up)

3 Power Snatch (At workout weight)

10 second Assault Bike (Ramp it up)

2 Power Snatch

Bike: Find & maintain pace that allows for quick transition to the barbell

Power Snatch: Weight should be ~40% of 1rm. Aim for tng reps breaking into 2-3 sets.

Metcon (Time)

21/15 Cal Bike or Row

21 Power Snatch (105/75)

15/12 Cal Bike or Row

15 Power Snatch (105/75)

9/7 Cal Bike or Row

9 Power Snatch (105/75)
Scaling option 1

21/15 Cal Bike

21 Power Snatch (95/65)

15/12 Cal Bike

15 Power Snatch (95/65)

9/7 Cal Bike

9 Power Snatch (95/65)

Scaling Option 2

15/12 Cal Bike

15 Alternating DB Snatch

12/9 Cal Bike

12 Alternating DB Snatch

9/6 Cal Bike

9 Alternating DB Snatch

08/30/2021

Announcements

In observance of Labor Day we will be closed Monday, September 6.

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 12:00
Strength: 12:00 – 28:00
Workout: 28:00 – 52:00
Cooldown: 52:00 – 54:00
Cleanup: 54:00 – 60:00
Mobility: Homework

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

6 min AMRAP

100m Jog

5 Knees to Elbows

5 Alt. V-ups (each side)

5 Suitcase Deadlifts (each side)

**2. Strength Prep**

– 5 minutes to build up to 80% of max.

Weightlifting

Back Squat (4×6)

6 Back Squats x 4 sets @80% of 1RM

* Complete a set every 2 minutes *

Metcon

Time cap: 16 minutes

Target time: 12-14 minutes

**3. Workout Prep**

100m Run (workout pace)

5 Toes to Bar

100m Run

T2B: 75 total reps in WOD. Work in fast, quick sets to avoid burn out.

Run: Goal time for the run 2:00 minutes for the 400m and 4:00 for the 800m

Metcon (Time)

25 Toes to Bar

400m Run or 1/2mile Bike or 500m Row

25 Toes to Bar

800m Run or 1mile Bike or 1000m Row

25 Toes to Bar

400m Run or 1/2mile Bike or 500m Row
Scaling option 1

20 Toes to Bar

400m Run

20 Toes to Bar

400m Run

20 Toes to Bar

400m Run

Scaling Option 2

25 Knees to Elbows

200m Run

25 Abmat Sit Ups

400m Run

25 Knees to Elbows

200m Run

08/14/2021

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 11:00
Workout: 11:00 – 40:00
Cooldown: 40:00 – 43:00
Cleanup: 43:00 – 45:00
Accessory: 45:00 – 60:00

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

2:00 Machine

– into –

3 rounds

10 Single Arm Up Right Row

5 Inch Worms

10 Jumping Air Squats

100m Run

**2. Workout Prep**

– With Partner –

2 sets (each)

30 Sec. Bike (Workout Pace)

– into –

1 Rope Climb (Each)

Metcon

Time cap: 30 minutes

Target time: 22-25 minutes

STIMULUS and GOALS:

Here…We….Go!!! Start your engines and kick them into high gear. Athletes will keep the intensity high on this one while working 1:1 to keep pace and avoid losing stimulus. Have a backup plan for the second set of Biking (hits hard after the gymnastics). It definitely will creep up, so make sure to choose wisely on the gymnastic movements.

Metcon (Time)

Teams of 2

125/100 Calorie Bike or 1 Mile Run Together

30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups

125/100 Calorie Bike or 1 Mile Run Together

08/13/2021

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 2:00
Warmup: 2:00 – 12:00
Workout: 12:00 – 43:00
Accessory: 43:00 – 55:00
Cooldown: 55:00 – 57:00
Cleanup: 57:00 – 60:00

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

7 min AMRAP

High Knees Down & Back

Butt Kicks Down & Back

Lunges w/Twist Down & Back

Karaoke Down & Back

Half Squat Shuffle Down & Back

10 Jumps to Target

**2. Workout Prep**

2 sets

100m Run

15 Double Unders

5 Push Ups (add deficit on Set 2)

– rest 30 seconds between sets –

Metcon

Time cap Per Metcon: 8 minutes

Target time each Metcon: 6:30-7:30 minutes

STIMULUS and GOALS

Use the clock and try to keep rounds under 2:00.

**Dumbbell Bench option for athletes that want something different then the Deficit Push Ups (since perform regular push-ups on Tuesday).

Coaches: Scale the run down or to a 200m Row for athletes that may have trouble running.

Metcon (3 Rounds for time)

4 Rounds

200m Run

75 Double Unders

– Rest 2:00 –

4 Rounds

200m Run

25 Deficit Push Ups (4in/2in) or 25 Dumbbell Bench (50’s/35’s)

– Rest 2:00 –

4 rounds

200m Run

75 Double Unders
Scaling option 1

4 Rounds

200m Run

60 Double Unders

Rest 2:00

4 Rounds

200m Run

20 Deficit Push Ups (4in/2in)

Rest 2:00

4 rounds

200m Run

60 Double Unders

Scaling Option 2

4 Rounds

200m Row

60 Single Unders

Rest 2:00

4 Rounds

200m Row

20 Bar Push Ups

Rest 2:00

4 rounds

200m Row

60 Single Unders

08/12/2021

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 13:00
Strength: 13:00 – 28:00
Workout: 28:00 – 50:00
Cooldown: 50:00 – 52:00
Cleanup: 52:00 – 54:00
Stretching: 54:00 – 60:00

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

10 min

Burgener Warm-Up (Snatch) + Skill Transfer

**2. Strength Prep**

– 5 minutes to build up to 80% of their max.

Weightlifting

Deadlift (6×3)

3 Deadlifts x 6 sets @80% of 1RM

* Complete a set every 90 seconds *

Metcon

Time cap: 16 minutes

Target time: 12-14 minutes

**3. Workout Prep**

– With Partner –

3 sets (Build in weight)

3 Power Snatch (Each)

2 Synchro Bar Facing Burpees

Metcon (Time)

Teams of 2

50 Power Snatch (95/65)

20 Synchro Bar-facing Burpees

30 Power Snatch (135/95)

20 Synchro Bar-facing Burpees

10 Power Snatch (165/115)

20 Synchro Bar-facing Burpees
Scaling option 1

Teams of 2

50 Power Snatch (75/55)

15 Synchro Bar-facing Burpees

30 Power Snatch (115/85)

15 Synchro Bar-facing Burpees

10 Power Snatch (145/110)

15 Synchro Bar-facing Burpees

Individual Option

25 Power Snatch (95/65)

20 Bar-facing Burpees

15 Power Snatch (135/95)

20 Bar-facing Burpees

5 Power Snatch (165/115)

20 Bar-facing Burpees

08/11/2021

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 15:00
Strength: 15:00 – 30:00
Workout: 30:00 – 50:00
Cooldown: 50:00 – 52:00
Cleanup: 52:00 – 54:00
Stretching: 54:00 – 60:00

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

7 min AMRAP

30-sec assault bike (easy pace)

5 Single Arm DB Strict Press (each side)

3-inch worms + extra pushup

5 Kipping Pull-ups

**2. Strength Prep**

– 5 minutes to build up to 80%

Weightlifting

Shoulder Press (6×3)

3 Shoulder Press x 6 sets @80% of 1RM

* Complete a set every 90 seconds *

Metcon

**3. Workout Prep**

1 set

20 Sec. Assault Bike (workout pace)

5 Single Arm DB Push Press (Left and Right) at workout weight

1 Bar Muscle Up

Time cap: 15 minutes

Target time: 10-12 minutes

STIMULUS and GOALS

Athletes should find a pace that is maintainable across rounds and not go so hard that it takes away from their ability to perform muscle-ups consistently.

One of those workouts where we want to breathe and stay calm.

Metcon (Time)

4 rounds

20/15 Calorie Bike or 25/21 CalRow

8 Single Arm DB Push Press (50/35 – right)

8 Single Arm DB Push Press (50/35 – left)

6 Bar Muscle Ups or 8 Burpee Pull-Ups
Scaling option 1

4 rounds

18/14 Calorie Bike or 23/18 Cal Row

8 Single Arm DB Push Press (35/25 – right)

8 Single Arm DB Push Press (35/25 – left)

5 Bar Muscle Ups or 6 Burpee Pull-Ups

Scaling Option 2

4 rounds

12/10 Calorie Bike or 16/12 Cal Row

8 Single Arm DB Push Press (light – right)

8 Single Arm DB Push Press (light – left)

8 Up Down + Jumping Pull-Ups