(832) 374-8844

W.O.D.

081320

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (5 X 3)

Build to Heavy

Metcon

Metcon (Time)

10 HSPU

20 Alt. DB Snatches (50/35)

30 KB Swings (53/35)

40 Sit-ups

50 Goblet Squats (53/35)

40 Sit-ups

30 KB Swings (53/35)

20 Alt. DB Snatches (50/35)

10 HSPU
Rx+

DB – (75/50)

KB – (70/53)

081220

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (5 X 3 @ 80-95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

17 Min AMRAP:

8 Devils Press (50/35)

10 BJO (24/20)

12 Weighted Box Step Overs (50/35) *Both DBs, suitcase carry*

081120

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Clean Complex

16E2MOM (TnG)
Squat clean

Hang squat clean

Front squat

Jerk (choice)

Metcon

Metcon (Time)

21-15-12-9-6-3

Hang Power Cleans (135/95)

Burpees to a plate (45/25)
Rx+ (155/105)

*must open hips on plate for burpee to count*

081020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (5 X 3)

Build to Heavy

Weightlifting

Back Squat (1 X 20)

(Add 5-10lbs to last week’s weight)

Metcon

Metcon (3 Rounds for reps)

3 X 4 min AMRAP w/1 min rest between:
Buy In:

20/16 Cal Row or 12/9 Cal Bike

10 Thrusters (115/75)

Then your score is:

AMRAP 1 – Max T2B

AMRAP 2 – Max Wall Balls (20/14)

AMRAP 3 – Max C2B

080520

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (5 X 5 @ 70-85%)

Metcon

Metcon (AMRAP – Reps)

15 Min AMRAP:

3, 6, 9, 12…

Thrusters (135/95)

T2B

-After each round-

5 HSPU

1 Rope Climb

080420

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Snatch Complex

16E2MOM (TnG)
1 Squat snatch

2 OHS

1 Squat snatch

Metcon

Metcon (Time)

4 Rounds:

400m Run

50 DU

30 Sit-ups

20 DB Hang C&J (50/35) *switch arms every 5 reps*
Rx+ (75/50)

080320

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (5 X 3)

Build to Heavy

Weightlifting

Back Squat (1 X 20)

(Add 5-10lbs to last week’s weight)

Metcon

Metcon (Time)

10 – 1 Power Cleans (185/125)

1 – 10 Bar Facing Burpees
Rx+ (225/155)

08-01-2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Shoulder Press (5-3-3-2-2-1-1)

Metcon

Metcon (AMRAP – Reps)

13min AMRAP

2/2/2, 4/4/4, 6/6/6, 8/8/8…

– Plate Ground to Overhead (45/25)

– Dynamic Pushups

– Weighted Situps (45/25)

073120

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Women: 95#

50 min time CAP!!!

073020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (7 X 7)

Build to Heavy

Metcon

Metcon (Time)

24 SDLHP (95/65)

36 BOB

48 Wall Balls (20/14)

36 BOB

24 SDLHP (95/65)