(832) 644-5022

W.O.D.

5-8-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Skills

Get Upside Down:

– Handstand Walks

– Handstand Holds (Free Standing or on the Wall)

5-7-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Weightlifting

Push Press (10, 5, 5, 3, 3, 1, 1, 1)

5-6-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

The CrossFit Football Total (Total Weight)

Power Clean (1 Rep Max)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)

5-5-19

CrossFit Quest – CrossFit

Metcon

Cinco de Mayo Massacre (Time)

For Time

10K/8K Ground to Overhead (G2OH)

1 Mile Weighted Carry

05/04/2019 “cinco” de Mayo

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Cinco de Mayo Massacre (Time)

For Time

10K/8K Ground to Overhead (G2OH)

1 Mile Weighted Carry

5-3-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (5 X 10)

*Work on Form – Quality over Quantity*

Metcon

Metcon (Time)

Sprint Chipper
50 Wall Ball (20/14)

40 Box Jumps (24/20)

30 Medball Sit Ups

20 Devils Press (50/35)

5-2-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Front Squat (20 Rep Max)

Metcon

Metcon (Time)

Buy in: 30 DB Snatches (50/35)

Then 3 Rounds:

15 Hand Stand Push Ups

5 Muscle Ups (Choice)

Buy Out: 30 DB Hang C & J (50/35)

Rx+ (75/50)

5-1-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (10 min E2MOM – 15 reps)

*Same Weight Throughout for Rx*

Metcon

Metcon (Time)

4 Rounds:
15 Power Cleans (135/95)

10 Alternating Front Rack Lunges (135/95)

60 Double Unders

4-30-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (10, 5, 5, 3, 3, 1, 1, 1)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
20 Kettle Bell Swings (53/35)

20 Burpee Box Jump Overs (24/20)

4-29-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

“Gunny”
1-mile Run

50 Push-Ups

50 Sit-Ups

1-mile Run

50 Push-Ups

50 Sit-Ups

1-mile Run

Rx+

– Wear Weight Vest For Runs