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W.O.D.

07-15-2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

100m Farmers Carry

– 80 DB/KB Deadlifts

100m Farmers Carry

– 60 DB/KB Suitcase Lunges

100m Farmers Carry

– 40 Toes to Bar

100m Farmers Carry

– 20 DB/KB Push Press

100m Farmers Carry

Rx KB: (53/35)

Rx DB: (50/35)
Use 2 KB or DB

Weightlifting

IF TIME PERMITS

Deadlift (Build to a heavy single)

Use whatever time you may have left in class to lift

07-14-2020

CrossFit Quest – CrossFit

Warm-up

Quest warm up II (No Measure)

2 x 5 Wall Squats

2 x 10 Air Squats

2 x 5 Goblet Squats

2 x 10 PVC Pass Thrus

2 x 10 PVC Good Mornings

Weightlifting

Bench Press (25min to Est. 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 x 3min (1min rest between rounds)

– 3 Hang Power Snatch (115/75)

– 6 Alt. Pistols

– 3 Bar Over Burpees

** Start each round where you left off from the round before.
Score is TOTAL rounds and reps for all 5 sets.

07-11-2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Conditioning

Tabata Abs (8 x :20sec)

Russian Twists (45/25)
Score is lowest reps.

TABATA V-Ups (8 x :20sec)

8 Rounds
Score is lowest reps

Metcon

Metcon (3 Rounds for reps)

Fight Gone Bad Style

– 1min Max Hand Release Pushups

– 1min Max Box Jump Overs (24/20)

– 1min Max Calories Bike

– 1min Max Knees to Elbow

– 1min Rest
Keep a running total of reps for each round

07-10-2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Behind The Neck Jerk (8 x 2)

Metcon

Metcon (Time)

5 Rounds

– 6 DB Thrusters (50/35)

– 6 Burpees over DB

– 6 Devils Press (50/35)

– 6 Burpees over DB
Use 2 Dumbbells

07-09-2020

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

– 5 Inchworms (no pushup)

– 5 Supermans

– 10 Ring Rows

Weightlifting

Deadlift (7 x 2)

Metcon

Metcon (AMRAP – Reps)

13min

(2/2/2, 4/4/4, 6/6/6, 8/8/8…)

– Pullups

– HSPU

– Deadlifts (185/135)
Scaled: Jumping Pullups or Ring Rows

Pike Pushups, Box Pushups, or kick up on the wall for equal seconds to reps

07-08-2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (9 x 2)

Metcon

Metcon (Time)

30min Cap

400m Run

– 30 DB Hang Snatch (50/35)

– 30 Pushups

– 30 Situps

– 30 DB Box Stepups (24/20)

– 30 Situps

– 30 Pushups

– 30 DB Hang Snatch (50/35)

400m Run
Use 1 dumbbell for the snatch and stepups

07-07-2020

CrossFit Quest – CrossFit

Warm-up

Clean Grip Burgener Warm Up (No Measure)

Clean Grip Burgener Warm Up

(PVC or Empty Barbell)

– Down & Up

– Elbows High & Outside

– Muscle Clean

– Clean Land

– Clean Drop

– Hang Clean

Weightlifting

3 Position Squat Clean (5 x 1)

– Power Position (Barbell at hips)

– Mid Hang (Barbell just above knees)

– From the Ground (Full Squat Clean)
Touch and Go

Power Position & Hang are choice

Metcon

HEAVY DAY!

Your goal is to add weight every time you get back to the barbell. Even if you’re adding 2.5’s ADD!

Metcon (Time)

5-4-3-2-1

Squat Cleans

Men – (155/185/205/225/245)

Women – (85/105/125/145/155)

** 50 Double Unders after each round (100 singles)
Rx+

Men (185/225/255/275/315)

Women (125/145/165/185/205)

07-06-2020

CrossFit Quest – CrossFit

Warm-up

Quest warm up II (No Measure)

2 x 5 Wall Squats

2 x 10 Air Squats

2 x 5 Goblet Squats

2 x 10 PVC Pass Thrus

2 x 10 PVC Good Mornings

Weightlifting

Back Squat (7 x 2)

3 Second Pause at the bottom

Metcon

The KB today is heavy! If you typically use a 53/35 go with the Rx weight today.

If you typically scale a 53/35 KB, today get uncomfortable and use those. The swings are only to shoulder height. Get the feel for the heavier weight!

Metcon (Time)

7 Rounds

– 11 Russian KBS (70/53)

– 5 Goblet Squats (70/53)

– 2 Rope Climbs

07-03-2020

CrossFit Quest – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch Complex (7 x 1)

1 Power Snatch

1 Hang Snatch

1 Full Snatch

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Female Rx 55#

07-02-2020

CrossFit Quest – CrossFit

Warm-up

CF Quest Standard (No Measure)

2 Rounds

10 Situps

10 Supermans

10 Hollow Rocks

10 Pushups

10 Squats

5 Strict Pullups

Metcon

Wilmot (Time)

6 Rounds for time of:

50 Squats

25 Ring Dips
In honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008
To learn more about Wilmot click here
Scaled:

Toe Nail Dips

Box Dips

Weightlifting

IF time and body permit!

Bench Press (6 x 2)