(832) 374-8844

W.O.D.

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

10/20/2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Metcon (Weight)

EMOM 12

Min 1 – 5 BS (Inc Weight)

Min 2 – 20 Sit-ups

Metcon

Goals:

1. This is basically the skill/active recovery day for the week.

2. Work on weaknesses or get better at your strengths.

3. Go as fast as possible each min and try o maintain the fast pace throughout.

Metcon (No Measure)

EMOM 25

Min 1 – 15 KB (53/35)

Min 2 – 2-4 MUs/C2B/Pullups/Ring Rows

Min 3 – 10/8 Cal Bike

Min 4 – 1-2 RC

Min 5 – Rest
This will be your skill/active recovery for the week

10/19/2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

E2MOM 20

Rounds 1-2: 5 Snatch

Rounds 3-4: 4 Snatch

Rounds 5-6: 3 Snatch

Rounds 7-8: 2 Snatch

Rounds 9-10: 1 Snatch

Snatch (1×1)

E2MOM 20

These are TnG and at minimum the final rep of each round should be a Squat Snatch.

Metcon

Goals: (Sub 10 is doable)

1. No more then 2 sets on the thrusters

2. Big sets if possible on C2B or quick breaks on smaller sets

Metcon (Time)

40 Single Arm DB Thrusters

20 C2B

30 Single Arm DB Thrusters

15 C2B

20 Single Arm DB Thrusters

10 C2B
Thrusters should switch hands every 5 reps

RX (50/35)

MOD (35/20), Pull-ups/Ring Rows

10/16/2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals:

1. Metcon is intentionally 1st.

2. Score is number of PS each round – 3 Scores will be required so push yourself each round (This is where we get to show off our barbell cycling – I hope you’ve all been practicing the hook grip).

Metcon (3 Rounds for reps)

AMRAP 3×3 (Rest 2min BTW)

10 BBJO (24/20)

10 T2B

ME PS*

Round 1 – (75/55)

Round 2 – (95/65)

Round 3 – (135/95)
MOD – Step-Overs, Hanging Knee Raises

Weightlifting

Goals:

1. Focus on form over weight – if you are comfortable with how your form is increase weight but dont chase the whiteboard and risk injury.

Snatch Balance (8×3)

Conditioning

Extra Work if needed:

Metcon (Time)

30 Cal Bike Sprint

10/15/2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

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

Accessory Work

Perform 5xME Banded Tricep Extensions Between Sets

Metcon

Goals:

1. Everyone should be shooting for 2+ Rounds on this workout regardless of your skill and ability (Elite maybe 4+)

2. The PC should be heavy enough for you that you shouldn’t be going TnG, but doable enough that you can complete each round in < :90sec.
3. The Runs are not there for recovery so push the pace a little and see if you can go straight into the RCs.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

400m Run

2 RC

6 PC (155/105)
RX+ (225/155)

MOD 1 – 1 RC

MOD 2 – :45 sec Rope Hang, (115/85)

10/14/2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Metcon (Weight)

EMOM 16

Min 1 – 5 DL (Inc Weight as needed)

Min 2 – 8 Dips (Ring or Box)

Metcon

Goals: (25min Time Cap)

1. This is a longer chipper style workout – keep moving and push the pace on your strengths so you can get through the weaknesses.

2. Dont be to quick to scale the movements – the time cap is doable if you push yourself.

Metcon (Time)

100 DU

80 Alt. DB Snatch (50/35)

60 Cal Row

40 Burpees over the Rower

20 HSPU
MOD – SU x1, Lighter DB, Reg Burpees, HRPU

10/13/2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Front Squat (8×3)

Metcon

Goals: (5min Rest Between WODs)

1. Metcon 1 – This should be a fast paced WOD – try to maintain a consistent pace throughout and stick with your plan. (Most will do 4+ Rounds, Elite will be 6+ RX)

2. Metcon 2 – Same rules apply as above – find a pace and stick to it (just keep moving forward)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

10 Thrusters (95/65)

3 C2B
RX + (Bar MU)

Mod (Pull-ups, Ring Rows, Jumping C2B)

(AMRAP – Rounds and Reps)

AMRAP 8

50’ Walking Lunge

200m Run
Mod – 25’ & 100m Run