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W.O.D.

12/03/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Goals:

1. Your score is the HSPU/HRPU only.

2. DU – if your working on DU only do 30sec a round.

3. HSPU – If you need more than 2 mats go to the HRPU

Metcon (AMRAP – Reps)

EMOM 16

Min 1 – 20 DUs

Min 2 – ME HSPU
MOD – SUs x 2 & HRPU

Metcon

Goals: 18min Cap

1. Choose a weight that is going to be heavy toward the end.

2. Use the runs as recovery but do not walk.

3. Every rep not completed counts as a second added to the total time.

Metcon (Time)

200m Run

10 Snatch (75/55)

200m Run

8 Snatch (95/65)

200m Run

6 Snatch (115/75)

200m Run

4 Snatch (135/85)

200m Run

2 Snatch (155/105)
RX+ (95/65), (135/85), (155/105), (185/125), (215/135)

MOD (45/35), (65/45), (75/55), (95/65), (115/75)

12/02/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. EMOM 14mins – Not Touch & Go – work up in weight but do not sacrifice form.

Power Clean (14×2 (Not TnG))

EMOM 14 – Work up to a heavy double for the day

Metcon

Goals:

1. This is a sprint – move with a purpose

2. BS – weight will come from the floor – choose a weight you can do unbroken or max of 2 sets

3. T2B – move through these as fast as possible

Metcon (Time)

21-15-9

Back Squat (135/95) & T2B
RX+ (185/125)

Mod (95/65) & Knee Raises

Conditioning

Goals:

1. This is extra work – if you want more conditioning or if time allows get this done (sprint)

Metcon (Time)

4 RFT

100m Run

20 MB Russian Twist (20/14)

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

DetoxGiving (Time)

DetoxGiving

Teams of 2

– 1 mile run (split by 200m)

– 50 Wall Balls (20/14)

– 50 Weighted Stepups (45/25) 20″ box

– 50 Hang Cleans (95/65)

– 1 mile run (split by 400m)

– 50 Hang Cleans (95/65)

– 50 Weighted Stepups (45/25) 20″ box

– 50 Wall Balls (20/14)

– 1 mile run (together)

11/29/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals:

1. Burn off Thanksgiving Dinner, Pie, Etc.

2. Push yourself this is a long WOD.

Metcon (Time)

200m Run

40 T2B

200m Run

30 PS (135/85)

200m Run

20 HSPU

200m Run

10 S2OH (135/85)

200m Run

20 Bar Facing Burpees

200m Run

30 PC (135/85)

200m Run

40 Pull-ups

200m Run
MOD – (95/65), Knee Raises, Hand Release Pushups, RIng Rows

11/27/2019

Announcements

Thanksgiving Week:
Monday – Wednesday: Regular Hours
Thursday/Thanksgiving: CLOSED
Friday: Open Gym
5am – 7am/9am – 11am/3pm – 5pm

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. Every 2 mins on the minute for 20mins. All reps should be TnG – work on time under tension.

2. Use the first 5 rounds (10mins) to work on your form then increase the last 5 for a heavy complex for the day.

Snatch Progression (10×1 (E2MOM))

(Power, Hang Squat, Full Squat)

Metcon

Goals:

1. This should be heavy and a fairly high skill day on the rig.

2. You should choose a weight that you can do at least 3 reps TnG if necessary on the C&J (<70% of your 1RM).
3. You can pick and choose the options (RX, Scaled, RX+) depending on your strength and skill level – choose something that challenges you.

Metcon (Time)

15-9-3

C&J (185/125)

C2B
RX+ (225/155) & Ring MUs

MOD 1 – (135/95) & Pullups

MOD 2 – (95/65) & Ring Rows

11/26/2019

Announcements

Thanksgiving Week:
Monday – Wednesday: Regular Hours
Thursday/Thanksgiving: CLOSED
Friday: Open Gym
5am – 7am/9am – 11am/3pm – 5pm

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Press Complex (10×1)

Push Press/Push Jerk/Split Jerk

Metcon

Goals: (Partner WOD)

1. Once the Bar is picked up it can never touch the ground again until ALL work is completed.

2. Partner 1 does 12 thrusters, hand bar to Partner 2 to hold, Partner 1 does 12 burpees, Partner 2 does 12 thursters……….until 3 & 3. Then 1 partner hold bar while other partner does DUs.

3. Thrusters and Burpees have to be done in order and each round completed by each partner before moving on.

4. DUs can be split up however but the bar still cant be put down.

Metcon (Time)

Partner WOD

12-9-6-3 (Thrusters & Burpees)

– Then –

200 DUs

200m penalty (each) for barbell touching the floor.
RX (115/85)

RX+ (135/95)

MOD (75/55) & 200 SUs

11/25/2019

Announcements

Thanksgiving Week:
Monday – Wednesday: Regular Hours
Thursday/Thanksgiving: CLOSED
Friday: Open Gym
5am – 7am/9am – 11am/3pm – 5pm

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Goals:

1. The goal is to complete the work every min with at least 15 seconds to rest the remainder of the min.

2. Record your weight (weight for both Bar movements needs to be the same) and click RX if every min was completed in time.

EMOM 25 (Weight)

Min 1 – 100m Run

Min 2 – 5 DL (185/125)

Min 3 – 20 Sit-ups

Min 4 – 8 Bar over Burpees

Min 5 – 1 PC (185/125)
RX+ – (225/155)

MOD – (135/85)

Weightlifting

Goals:

1. Increase weight each set – you should finish at or around 85% of your 1RM.

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

Clovis

CrossFit Quest – Open Gym / Community WOD

Metcon

Clovis (Time)

For time:

Run 10 miles

150 Burpee pull-ups
In honor of U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, was killed on March 15, 2012
To learn more about Clovis click here

Community WOD

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

O’Quinn Special

Conditioning

Metcon (No Measure)

Glamour Muscle, Beach Body, Bonanza
RX + (Have Fun)

11/22/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (10-8-6-4-2)

Work up in Weight each round adn establish a heavy double for today.

Ring Dips (5×5)

Perform 5 dips after each set of DL

Metcon

Goals:

1. This is a Sprint – Choose a weight you can handle and go fast

2. Snatches – You dont have to be able to do them unbroken but if your doing singles they must be fast

3. BfB – Open Standards for RX – pick a fast pace and try to hold on

Metcon (Time)

21-15-9

Power Snatch (135/95) & Bar Facing Burpees
MOD – (95/65) & Step Over the Bar Burpees

Cool Down

If you are doing “Clovis” tomorrow take this time to stretch and loosen up.

If you arent doing “Clovis” or want extra work then do the Metcon.

Metcon (Time)

Extra Work

15-12-9

Cal Bike & Dball Cleans
RX – 100/80

RX+ 150/100

MOD – 60/40