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W.O.D.

Partner WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 **

– 50 Alt. Hang KB Snatches (switch every 5 reps)

– 50 HR Pushups

– 50 MB sit-up/toss over 20′′ box

– 50 MB Stepups 20″
 box

**(200m partner run w/ medball at 0, 5, 10, 15, 20, 25)

01152021

Announcements

Last day to order apparel is Friday, January 15.

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 (8-6-4-2)

Accessory Work

Pull-ups (4 x 5)

*Strict*

Metcon

Metcon (Time)

15-12-9

DL (315/225)

9-6-3

Ring MUs

15-12-9

Box Jumps (30″/24″)

01142021

Announcements

Last day to order apparel is Friday, January 15.

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (8-6-4-2)

Accessory Work

Hollow Rock (4 x 10)

Metcon

Metcon (Time)

10 RFT

15 WBs(20/14)

7 T2B

01132021

Announcements

Last day to order apparel is Friday, January 15.

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

20′ Frankenstein

20′ Butt Kicks

20′ Karaoke

20′ Karaoke

20′ Broad Jump

Weightlifting

Deadlift (8-6-4-2)

Accessory Work

V-UPs (4 x 10)

Metcon

Metcon (Time)

3 RFT

400m Run

3 Rope Climbs

40 Air Squat

20 HSPUs

01122021

Announcements

Last day to order apparel is Friday, January 15.

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

10 Shoulder Tap(freestanding or on wall)

10 Air squat

5 Burpee

Weightlifting

Shoulder Press (8-6-4-2)

Accessory Work

2 Count Flutter Kicks (4 x 20)

Flutter Kicks

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*After completing Elizabeth, immediatly into Pwr Clean EMOM

Metcon

Metcon (Weight)

10 EMOM

1 Power Clean
Increase weight while keeping form solid.

01112021

Announcements

Last day to order apparel is Friday, January 15.

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Cartwheels

7 KB Swings

:30 Hang from pull-up bar

Weightlifting

Back Squat (8-6-4-2)

Accessory Work

Ring Rows (4 x 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

12 DL (225/155)

10 T2B

8 Burpee

15 Cal Row

01-09-2021 Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

– 200m Sandbag Run or Carry

– 7 Sandbag Cleans

– 7 Sandbag Squats

– 7 Burpees over Sandbag

– 50m Single Arm OH Carry (right arm)

– 50m Single Arm OH Carry (left arm)
Rx:

Sandbag – As heavy as possible

OH Carry – KB 53/35 or DB 50/35

Accessory Work

Dumbbell Fly:

3 x 6 w/ 5 second lowering

Single arm Dumbbell Row:

3 x 6 w/ 3 second up & 3 second pause at the top

01082021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Wall Walks

7 Push-ups

10 Air squats

Weightlifting

Front Squat (5-3-3-3-1)

Build to a heavy single.

Accessory Work

V-UPs (5 x 10)

Metcon

Metcon (Time)

4 RFT

5 DL (315/225)

10 Box Jumps(24’/20″)

5 Atomic Sit-ups(45/25)

200m Run

01072021

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (5-3-3-3-1)

Build to a heavy single

Accessory Work

Hollow Rock (5 x 10)

Metcon

Metcon (Time)

5 RFT

8 Pwr Clean(135/95)

12 FR Lunges

16 T2B

01062021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

20′ Frankenstein

20′ Butt Kick

20′ Karaoke

20′ Karaoke

20′ Broad Jump

Weightlifting

Deadlift (5-3-3-3-1)

Build to a heavy single.

Accessory Work

Ring Dips (5 x 5)

Metcon

Metcon (Time)

4 RFT

20 Pwr Snatch (75/55)

10 BFB

40 DUs(80SUs)