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W.O.D.

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

25min AMRAP

– 200 Meter Med Ball Run (20/14)

– 7 Burpees

– 7 Deadlifts (185/125)

*Next athlete begins when runner returns. Waterfall style
The run equals 1 rep.

11/15/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

: Power Snatch (12 x 2 (EMOM 12 TnG))

Metcon

Goals:

1. Snatch is Choice – should be moderately heavy (<80% of 1RM)
2. Bar over Burpees – Learn to breath through these and maintain a good pace

3. Rope Climbs – work on high skill movements under fatigue – if you cant do 2 then do 1 each round or modify further

4. 100m Run – this is a recovery run but Do Not Walk

Metcon (Time)

5 RFT (25min CAP)

6 Snatch (115/85)

10 BoB

2 RC

100m Run
RX+ (165/115)

MOD – (75/55), 2 seated to standing

11/14/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

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

Metcon

Goals:

1. Sub 18mins – No Cap just finish before the next class starts – but everyone should be shooting for sub 18mins

2. WB – Push yourself – Go deep on the first set & try to get these done in the least amount of sets possible.

3. PC – These will likely be singles for everyone – should be heavy to moderately heavy for all.

4. C2B/MU – push your limits and test your skills while under fatigue.

Metcon (Time)

90 WB (20/14)

30 PC (155/105)

15 C2B
RX+ (205/145), MU (Choice)

MOD 1 – (135/95), Pullups

MOD2 – (16/12), (95/65), Ring Rows

11/13/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals:

1. This is a high skill Metcon – work on your weaknesses

2. Pacing is key for this workout – dont come out to hot

5 MIN REST BETWEEN METCONS

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

8 HSPU

10 Alt. Pistols

200m Run
MOD 1 – 2 mats or less on HSPU or seated DB Press, Pistol Modifications

Metcon

Goals:

1. Work on DUs – No Singles

2. Use this WOD to work on things when your tired.

Metcon (5 Rounds for reps)

AMRAP 20

Min 1 – ME DUs

Min 2 – ME Situps

Min 3 – ME Cal Row

Min 4 – Rest / Record Reps

11/12/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. E2MOM 20 – work your way up in weight – this is not TnG

2. For the first 10mins (5 rounds) stay light and focus on your form – the last 10mins or so is where the weight should get heavy.

Squat Clean (10 x 2 (E2MOM 20))

Metcon

Goals:

1. This is a longer sprint (<12mins)
2. You should choose a weight on the DL that you can do unbroken or no more then 2 sets.

3. The T2B are where you time is going to be lost or won – push the pace and make sure your transitions are fast.

Metcon (Time)

5 RFT

6 DL (255/185)

9 BJO (24/20)

12 T2B
MOD – DL (185/125), Stepovers, Knee Raises

11/11/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (10-8-6-4-2)

Goals:

10 – 50% of 1RM

8 – 60-70% of 1RM

6 – 70-75% of 1RM

4 – 75-80% of 1RM

2 – 80-90% of 1RM

Metcon

Goals:

1. 25mins Time Cap – push the pace where you can and try to maintain during everything else.

2. This WOD will come down to the work in the gym so push the runs to make up time.

3. The “girls” have to be done in order and progressively get tougher so don’t go out to hot.

Metcon (Time)

3 Rounds “Cindy”

2 Rounds “Nancy”

1 Round “Eva”
Cindy = 5 Pullups, 10 Pushups, 15 Air Squats

Nancy = 400m Run & 15 OHS (95/65)

Eva = 800m Run, 30 KB (70/53), 30 Pullups

Mod 1 – Ring Rows, Knee Pushups, OHS (75/55), KB (44/26)

Brendan Looney Memorial WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Looney (Time)

6 Rounds

– 265 Meter Run

– 40 Lunges

– 29 Push Ups

– 59 Crunches

**Each round will represent a year of service by Lt. Looney.

265 Meter Run to represent his Graduation from the 265th BUDS class.

40 Lunges to remember the number he wore at the Naval Academy.

29 Push Ups to represent his age when he gave the ultimate sacrifice.

And 59 Crunches to represent the 59 successful missions completed by Lt. Looney.
On Sept. 21, 2010, Navy SEAL, LT Brendan Looney, was killed on his 59th mission while conducting combat operations in the Zabul province of Afghanistan.

11-08-2019

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

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Metcon

SCALED

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

11-07-2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (6 x 3)

Metcon

Can you Hold On!? (Time)

– 10 Hang Cleans (155/105)

– 8 Shoulder to Overhead (155/105)

– 6 Back Rack Lunges (155/105)

– 4 Back Squats (155/105)

– 2 Rope Climbs

– 4 Back Squats (155/105)

– 6 Back Rack Lunges (155/105)

– 8 Shoulder to Overhead (155/105)

– 10 Hang Cleans (155/105)
Modified Barbell:

(135/85)

(115/65)

Rope Climbs:

4 seated to standing

11-06-2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (8 x 2)

Metcon

Metcon (Time)

500m Row

– 2 Burpees

400m Row

– 4 Burpees

300m Row

– 6 Burpees

200m Row

– 8 Burpees

100m Row

– 10 Burpees