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Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Partner Hero WOD

“Liam”

800m Split by 200’s (with 45/25 lb Plate)

– 100 Toes-to-Bars

– 50 Front Squats (155/105 lb)

– 10 Rope Climbs (15 ft)

– 800m Split by 200’s (with 45/25 lb Plate)

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
Dedicated to U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, who was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

12/13/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. OHS – all sets should be working sets – you can warmuo with light weight but all 5 sets should be at or above 60%.

2. HS – Work on your weaknesses

Overhead Squat (5×2)

All sets should be working sets (at or above 60%) – work up as needed.

Handstand Walk (5 x ME)

After each set of OHS do a max effort HS walk or HS hold

Metcon

Goals:

1. DUs – If you have them do them if not work on them or go to SUs

2. PC – These should be heavy – If youre going TnG they are to light

3. Rig work – Do what you can – this should be very challenging

Metcon (Time)

100 DU (Buy In)

4 RFT-

8 PC (185/125)

8 C2B

100 DU (Cash Out)
RX+ (225/155) & Bar MU

MOD (135/95) & Pullups – SUs x 2

MOD 2 (95/65) & Ring Rows – SUs x 2

12/12/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Goals:

1. Do the movments in order, how they are written. The thrusters should be hard (especially if you go hard on the first 2 movements)

2. Record 5 scores (Each round is scored)

Metcon (5 Rounds for reps)

EMOM 20

Min 1 – ME BJ Overs (24/20)

Min 2 – ME Situps

Min 3 – ME Thrusters (95/65)

Min 4 – Rest/Record Scores
MIOD – Stepovers, (65/45)

Weightlifting

Bulgarian Split Squats (8×4/4)

https://m.youtube.com/watch?v=1CvEs-TOIKM
Work up in weight on each set if possible – Use a Barbell or 2 DBs

Ring Dips (8×4)

Work on your progressions – develop the strength needed for ring movements

12/11/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. E2MOM 20 – Work to a heavy for the day

2. Cleans are choice (Power or Squat) – Work on your weaknesses

3. Jerks are choice (Split or Push) – Work on weaknesses

Clean and Jerk (10×2.1 (E2MOM 20))

E2MOM 20 (2 Cleans & 1 Jerk)

Metcon

Goals:

1. DL – Pick a weight that will be a struggle for you to go TnG the entire time

2. Run – This is not recovery, push the pace

3. HSPU – Work on the progression you have or work on getting better at high skill gymnastics

Metcon (Time)

5 RFT

8 DL (225/155)

200m Run

8 HSPU
RX+ (275/185) & Strict HSPU

MOD – (185/125) & 2 mats

MOD 2 – (135/95) & HRPU

12/10/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. Work on getting out of the hole on FS & Squat Cleans – develop strength for lifting.

Front Squats 1×1.5 (8×2)

Front Squat to full depth.

Come back up about halfway, go back down into full depth, then stand to full extension.

Metcon

Goals:

3 Min Rest Between Metcons.

1. PS & Pull-ups – Treat this WOD like Fran – go fast and unbroken as long as possible.

2. KB & Sit-ups – Sprint – Go Unbroken and see if you can hang on.

Metcon (Time)

21-15-9 (10min Cap)

Power Snatch (95/65)

Pull-ups
MOD – (65/45) & Jumping Pull-ups

Metcon (Time)

30-20-10

KB Swings (53/35)

Situps
MOD – (Lighter KBs)

12/09/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. E2MOM 20 – Snatch is choice – work to a heavyweight triple for the day (Not TnG)

Snatch (10×3 )

E2MOM 20 – 3 Snatch (Not TnG)

Metcon

Goals:

1. DevIls Press- should be done unbroken or in no more then 2 sets.

2. RC – work on high skill gymnastics under fatigue.

3. DB OH Lunge – these should be taxing on your core as well as your legs (compound movement) – stability

4. DUs – if you can do them then work on stringing them.

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

8 Devils Press (50/35)

2 Rope Climb

16 Double DB OH Lunge (50/35)

30 DUs
MOD – (30/20), 4 Seated to standing, SUs x 2

Cindy’s Baby Workout

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Baby Sophia Momma Cindy WOD

12-27-19

1) 2019m row w/ Medball (split as desired)

2) 27 Medball Dynamic Pushups

3) 27 Medball Goblet Squats

4) 27 Medball situps

5) 27 Medball Thrusters

6) 27 Medball OH Lunges

7) 27 Medball Cleans

8) 27 Wallballs

9) 27 Medball Russian Twists

10) 27 Medball Stepups (20″)

11) 27 Medball Burpees

12) 2019m Medball Run (Together, pass the Medball off as needed)

* Partner 1 does ALL 27 reps, then Partner 2 does ALL 27 reps of the same movement.

** Non working partner holds a 25# plate the entire time except on the run.

*** WB weight (20/14)

12/06/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. All sets should be “working sets” – you can warmup with lighter weight but your 6 sets don’t begin until you get to 65% or higher.

Deadlift (6×4)

All working sets at or above 65% or 1RM

Metcon

Goals:

1. WB – as close to Unbroken as possible.

2. DUs – If you can do them then do them if not do SUs and push the intensity.

3. Abmat Sit-ups – this is the rest station but still needs to be unbroken if possible.

Annie meets Karen (Time)

“Karen” meets “Annie”

50-40-30-20-10

WBS (20/14) – 10’/9’ Target

Double Unders

Ab Mat Situps
MOD (16/12), SUs x 2

12/05/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Goals:

1. KB Swings are your score.

2. Push the pace on the runs – work on being explosive.

3. Work for 45-50 secs on the KB swings and maintain a pace throughout.

Metcon (AMRAP – Reps)

EMOM 10

Odd – 100m Sprint

Even – ME KB Swings (53/35)
MOD (lighter KBs)

Metcon

Goals:

1. Score is total reps.

2. Cleans should be heavy once you reach the round of 4 – if you are going TnG on the round of 6 and later you went to light.

3. Get through the gymnastics so you can “earn” the heavy barbells.

Metcon (AMRAP – Reps)

AMRAP 13

8 C2B

10 Squat Clean (95/65)

8 C2B

8 Squat Clean (115/75)

8 C2B

6 Squat Clean (135/85)

8 C2B

4 Squat Clean (155/105)

8 C2B

2 Squat Clean (185/125)

8 C2B

ME Squat Clean (205/135)
RX+ (155/105), (185,125), (205/135), (225/155), (255/165), (275/185)

MOD (75/55), (95/65), (115/75), (135/85), (155/105), (165/115) & Pull-ups/Ring Rows

12/04/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Goals:

1. Score is reps of Burpee BJ Overs.

2. Get through the Jumping Lunges quickly to allow yourself more rest.

3. Find a pace on the BBJO and stick to it for all 5 rounds.

Metcon (AMRAP – Reps)

EMOM 10

Odd – 16 Jumping Lunges

Even – ME Burpee BJ Over (24/20)
MOD – 10 Jumping Lunges & Burpee StepOvers

Metcon

Goals:

1. 18min Cap – add 1 sec for every rep not completed.

2. Push the pace on the rower – females row 22 & male 25 Cals.

3. Alt. Every rep on the DB Snatch – these should be unbroken or max of 2 sets.

4. Get through the T2B/knee raises and quickly transition back to the rowers.

Metcon (Time)

4 RFT (18min Cap)

25/22 Cal Row

20 Alt. DB Snatch (50/35)

15 T2B
MOD 2 – (35/25) & Knee Raises