(832) 644-5022

W.O.D.

070819

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

8 KB Swings

12 Jumping Lunges

12 Hollow Rocks

Weightlifting

FS/BS (5 x 3/5 @ 75% of 1 RM FS)

FS/BS @ % of 1 RM FS

Metcon

The Dallas Five (Time)

“The Dallas Five”

5RFT

7 Hng Sqt Cln(155/105)

7 C2B Pull-ups

20 Sit-ups

16 Box Jumps(24″/20″)

For the five officers that gave their lives in Dallas on 7/7/2016. Please remember their families in your thoughts and prayers.

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (3 Rounds for reps)

Almost Tabata

– Box Jumps (20″)

– Chin Over Bar Hold (you pick the grip)

– DB/KB Front Rack Lunges

– Weighted Plank Hold (45/25)

– Plate Ground to Overhead (45/25)

** Box Jumps, Lunges, Ground to Overhead are the only movements scores.

** Count TOTAL reps for that specific movement.
Each partner will perform 8 sets, 20 seconds on 20 seconds off per set, for each movement. 16 total sets per movement.

1 minute transition/rest after each full round.

070519

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

50′ Bear Crawl

5 Ring Row

5 K2E

Weightlifting

FS/BS (5 x 3/5 @ 70% of 1 RM FS)

FS/BS @ % of 1 RM FS

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Cool Down

Metcon (No Measure)

10 EMOM

Even 1:00 Plank

Odd 1:00 Flutter Kicks

070419

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Forward Rolls

10 Air Squats

15 Jumping Jacks

Weightlifting

Bench Press (5 x 5)

Accessory Work

Ring Dips (5 x 5)

Metcon

Metcon (Time)

The Horrible Hundred

25 DL (215/175)

25 C&J (125/85)

25 Thrusters (75/55)

25 OHS (45/35)
Load your bar so that you can just take weight off as you go.

*C&Js are squat!!

070319

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (6 x 2 @ 17×0 tempo)

Build to a heavy double

Metcon

Metcon (Time)

For Time

40 DUs-200m run-15 Pwr Cln (185/125) Rest 2:00

40 DUs-200m run-15 Pwr Cln (155/105) Rest 2:00

40 DUs-200m run-15 Pwr Cln (135/95) Rest 2:00

40 DUs-200m run-15 Pwr Cln (95/65)
Find your pace early and stick to it. Try to do the heavy cleans in fast singles. As soon as you can T&G, step on the gas.

RX+ = 225/155-205/135-185/125-155/105

Score = total time including rest

070219

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Cartwheels

5 (ea arm) KB Snatch

:30 Hang on rig

Weightlifting

Push Press (5 x 5)

Accessory Work

V-UPs (5 x 12)

Metcon

Metcon (AMRAP – Reps)

10 AMRAP

15 Hang Snatch (115/85) Rest 1:00

15 Strict HSPU Rest 1:00

15 Strict Pull-ups Rest 1:00

ME Burpee BMU w/remaining time
Score burpee BMU*

Scale BMU w/C2B,Pull-up,Jumping pull-up

070119

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

8 KB Swings

12 Jumping lunges

12 Hollow rocks

Weightlifting

FS/BS (5 x 3/5 @ 70% of 1 RM FS)

FS/BS @ % of 1 RM FS

Metcon

Metcon (Time)

For Time

75 Pwr Snatches T&G (95/65)

*30 DUs every time you break
Have a rep scheme in mind. Use a weight that will allow you to sprint through this w/little breaks.

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Operation Red Wings (6/28/05) (Time)

Operation Red Wings – Partner WOD

5 Rounds

– 28 Hang Squat Cleans (115/85)

– 28 Bar over Burpees

– 28 Thrusters (115/85)

– 28 Vups

– 28 Pull-ups

– 28 DL (115/85)

* Split reps as needed

** Rx+ SOLO WOD

062819

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

50′ bear crawl

5 ring row

5 K2E

Weightlifting

FS/BS (5 x 3/5 FS/BS @ 65% of 1 RM FS)

FS/BS @ % of 1 RM FS

Metcon

2k Row (Time)

Max Effort 2k Row

062719

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Forward rolls

10 Air squat

15 Jumping jacks

Weightlifting

Bench Press (5 x 5 )

Accessory Work

Ring Dips (5 x 5)

Metcon

Metcon (Time)

For Time

50 sit-ups

40 push-ups

30 air squats

20 pwr snatch (135/95)

10 ring MUs
Should be fast paced to the snatches, then quick singles for snatches and MUs.

*Scale RMUs w/BMUs, C2B, Pull-ups, Ring Rows