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W.O.D.

Saturday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

1 ROUND

200m Jog

25ft. Single Arm KB Front Rack Carry (Right)

25ft. Inch Worm w/Frog Jump

25ft. Single Arm KB Front Rack Carry (Left)

200m Jog

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :45 Ski Erg, Row, Shuttle Runs, or Bike (Athlete’s Choice)

MIN 2 – :45 DBL KB Front Rack Hold

MIN 3 – :45 Max Up-Downs

(Score is Total Number of Up-Downs)

Workout – HOME

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :45 Cardio (Athlete’s Choice)

MIN 2 – :45 Backpack Front Rack Hold

MIN 3 – :45 MAX Up-Downs

(Score is Total Number of Up-Downs)

Friday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 rounds

200m jog

:30sec High Knees

10 Air Squats

:30sec Butt Kicks

10 Good Mornings

Workout – HOME

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Thursday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Row Feet on straps (or :30 Backpack Deadlifts)

10 Scap Push-Ups

:30 Row Arms & Hips only (or :30 Backpack Deadlifts)

25ft (:15) High Knees + 25ft (:15) Butt Kickers

:30 Row Arms + Hips + ½ slide in (or :30 Backpack Upright High Pulls)

20 Alt. Skaters

:30 Row *Full Strokes (or :30 Backpack Russian Swings)

Workout

Metcon (AMRAP – Reps)

3 SETS

2:00 Max Cal Row

-Rest :30-

2:00 Max Shuttle Runs, 20m

-Rest 1:00-

(Score is Total Calories + Meters)

Workout – HOME

Metcon (AMRAP – Reps)

3 SETS

2:00 Max Russian KB/DB Swings

-Rest :30-

2:00 Max Shuttle Runs, 20m*

-Rest 1:00-

*10m out and 10m back

(Score is Total Swings + Meters)

Optional Finisher

Metcon (No Measure)

3 SETS

10 Perfect Push-Ups

1:00 Plank

-Rest 1:00 b/t Sets-

(No Measure)

Wednesday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

5/5 DB Suitcase Deadlifts (or 10 Backpack Deadlifts)

10 DB (or Backpack) Strict Press (w/:03 pause overhead)

5 Broad Jumps

5 Bootstrappers

Strength

Metcon (No Measure)

EMOM X 6 MINUTES

MIN 1 – 3 DB Deadlifts + 3 DB Hang Cleans + 3 DB Push Press

MIN 2 – :30sec Plank

Workout

Metcon (Time)

“DUMBBELL DT”

5 ROUNDS FOR TIME

– 12 DB Deadlifts

– 9 DB Hang Power Cleans

– 6 DB Push Press

(Score is Time)

Tuesday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Sit-ups

5 Supermans

5 Push-ups

5 Jumping Air Squats

5/5 Single Arm High Pulls

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 10 Burpee Box Jump Overs*

MIN 2 – 20 Hollow Rocks

MIN 3 – 15 Bent Over Rows

* Burpees over DB or Barbell

Monday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

200m Run

Into…

2 ROUNDS

– 10 Deadlifts

– 10 Strict Press

– 10 Hollow Rocks

– 10 Superman

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

– 15/12 Cal Row or 100m Run

– 15 Ground to Overhead*

– 15 V-Ups

*Plate, DB, or KB

Sunday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

1 ROUND

MVMNT 1: High Knees/Toe taps to Medicine Ball or Backpack

MVMNT 2: Hollow Rocks

MVMNT 3: Supermans

MVMNT 4: Med. Ball or Backpack Front Squats

Workout

Metcon (Time)

4 ROUNDS FOR TIME

400m Run

20 Med. Ball Front Squats

15 Tuck-Ups

*15:00 Hard Cap

(Score is Time)

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

400m Run or 2:00 Cardio (Athlete Choice)

20 Backpack Front Squats

15 Tuck-Ups

(Score is Time)

Saturday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Cardio*

10 Alt. Samson Lunges

1:00 DB or Backpack Overhead Hold

10 Hollow Rocks + 10 Superman Rocks

1:00 Wall Sit

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2 …

AMRAP x 15 MINUTES

10/8 Cal Row

10 DB Push Press

10 Alt. Step-ups

*Partner 1 works, while Partner 2 Rests

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10/8 Cal Row or :30 Backpack Sumo Deadlift High Pulls

10 Backpack Push Press

10 Alt. Step-Ups or Lunges w/Backpack*

*Hold the Backpack in any way

(Score is Rounds + Reps)

Friday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2:00 Row/Bike/Run (Athlete’s choice)

Then …

3 ROUNDS

7 Air Squats

7 Push-ups

Workout

Riley (Time)

For time:

Run 1.5 miles

150 Burpees

Run 1.5 miles
In honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, died Sept. 28, 2012
To learn more about Riley click here
Scale as needed. Know your abilities. You can cut the workout in half. You can do half the burpees and all the running.

You VS. You

Thursday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 High Knees

:30 Butt Kickers

10 Good Mornings

10 Upright DB or KB High Pulls

Workout

Metcon (Time)

5 ROUNDS FOR TIME

– 10 DB or KB Sumo Deadlift High Pulls

– 15 Russian Kettlebell or DB Swings

– 20 Sit-Ups

– 200m Run

(Score is Time)