(832) 644-5022

W.O.D.

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

– 1 mile run (split by 200’s)

– 800m Medball Carry (split by 200’s)

– 600m Farmers Carry (split by 100’s)

– 400m Front Rack Carry (split by 100’s)

– 200m Overhead Carry (split by 100’s)
* medball (20/14)

** Farmers/Front Rack/OH AS HEAVY AS POSSIBLE

Use a pair of DB or KB. The weight should challenge you so that you CAN NOT go the entire distance unbroken.

4-26-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (10 X 1)

*All working sets should be over 80% of your 1 Rep Max*

Metcon

Metcon (3 Rounds for reps)

3 Rounds for Total Reps
0:00-2:00 min _ 200m run then Max DU

2:00-3:00 min _ Max Wall Balls (20/14)

3:00-4:00 min _ Max Pull-Ups

4:00-5:00 min _ Max Box Jumps (24/20)

2 min rest

4-25-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Zachary Tellier (Time)

“Zachary Tellier” 45 min CAP!

*Add a movement each round*

*10 Burpees

*10 Burpees

25 Push-Ups

*10 Burpees

25 Push-Ups

50 Lunges

*10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

*10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

*Scale reps appropriately*

4-24-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP
Squat Cleans (185/125)

Rx+

(245/175)

4-23-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (10 min E2MOM – 4 reps)

*Same weight throughout for Rx*

Metcon

Metcon (AMRAP – Reps)

12 min EMOM
Minute 1: Max Reps Muscle Snatch (75/55)

Minute 2: Max Reps OHS (75/55)

Minute 3: Max Reps Ring Dips

4-22-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (5 X 5)

Metcon

Metcon (Time)

10-8-6-4-2
Deadlift (315/225)

HSPU

Bar MU

“Passion”

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Passion (Time)

100 Double Unders

800m Back Rack Carry (95/65)

100 Burpees
Scaled – 200 single unders

4-19-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

20 min E2MOM

3 Cleans (choice) & 1 Jerk
Build to Heavy – TnG

Metcon

A: 800m Run (Time)

Max Effort 800m Run

Metcon

B: Metcon (Time)

Rest 4 min after Metcon A, then…

15-12-9
Sumo Deadlift Highpull (95/65)

Bar Facing Burpees

*4 min CAP!*

4-18-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (10 min E2MOM – 8 reps)

*same weight throughout for Rx*

Metcon

Metcon (Time)

10 – 1
Pull Ups

Dynamic Push Ups (45/25)

Box Jump Overs (24/20)

*20 DU after each round*

4-17-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Front Squat (16 min EMOM)

Odd _ Front Squats 2 reps @ 75-85%

Even _ 30 sec Front Plank

*Majority of sets should be in 75-85% range*

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP
6 Bar MU

18 Deadlift (225/185)

200m Run