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W.O.D.

11/21/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

45mins to establish a 2RM on these 3 lifts

Front Squat (1×2)

Split Jerk (1×2)

Overhead Squat (1×2)

Metcon

2 x 500m Row – Record your slowest time.

500m Row (Time)

Max Effort 500m Row

11/20/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

40min Running Clock (Each Section for Time) – If a round is not completed in 10mins add a second for every rep not completed

Goals:

– Mile Run – Push the Pace – This is not a recovery run and is scored as such.

– Hang C&J – Choose a weight that you can do at least 10-20 in a row before a short break – Alternate Hands every 5 reps

– DUs & C2B – Do not use this day to practice DUs for 10mins – Rig work should be done in 3 sets or less

– HSPU & RC – Big sets on the HSPUs (learn to work through them while fatigued) & get through the RC as best you can.

*Complete the work in any order but score it as written below.

Metcon (4 Rounds for time)

Round 1 (0-10mins) = 1 mile Run

Round 2 (10-20mins) = 80 DB Hang C&J (50/35) – Alternate every 5

Round 3 (20-30mins) = 100 DUs & 30 C2B

Round 4 (30-40mins) = 30 HSPUs & 5 Rope Climbs
MODs-

Round 1 – 800m or 8min ME Run

Round 2 – (35/25)

Round 3 – 200 Singles & Pullups/Jumping Pullups/Ring Rows

Round 4 – 30 Hand Release Pushups & 2 Rope Climbs/8 Seated to Standing

11/19/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals:

1. Try to maintain the reps for each round – These stations should all be treated as sprints – Work for 45-50secs then transition.

2. WB – If you can normally do 30+ reps Unbroken at standard RX weight then try RX+.

3. BJO – figure out how to go as fast as possible on these for you – whether bounding, pivoting on top, etc.

4. PC – If the RX weight is something you have no issues going 10+ unbroken then try RX+.

Metcon (3 Rounds for reps)

AMRAP 3 x 3 (2min Rest Between)

Min 1 – ME WB (20/14)

Min 2 – ME BJO (24/20)

Min 3 – ME PC (95/65)
RX+ WB (30/20) & PC (135/95)

MOD – WB (16/12), Stepovers, PC (65/45)

Weightlifting

EMOM 14 – No Touch & Go

Start light and increase as needed – find a heavy double for the day.

Squat Snatch (14 x 2 (EMOM 14 not TnG))

Work your way up in weight – if you fail 2 reps in a row go back down and work on form.

11/18/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Goals:

1. PC – 7 sets, your first 3 can be light to help get you loose and comfortable but your last 4 should be at or above 70% of your 1RM

Metcon (Weight)

EMOM 14

Odd – 1 PC (70% +)

Even – 20 Sit-ups

Metcon

Goals:

1. 25min Cap – you will have to push yourself to finish the WOD – every rep not complete = 1 second.

2. Cal Row – ladies will do 20 less then the guys.

3. DB snatch – work on transitions and keep moving – short breaks only

4. BoB – pace, pace, pace – keep moving and chipping away.

5. DL – the weight should be challenging but not so heavy that you have to do singles the whole time.

6. C2B – work on your gymnastics when your tired – get better at your skills.

Metcon (Time)

100/80 Cal Row

80 Alt. DB Snatch (50/35)

60 Bar Over Burpees (Musy Jump)

40 DL (185/125)

20 C2B
RX + (225/155) & Bar MUs

MOD 1 – (35/25), (135/85), Pull-ups

MOD 2 –

80/60 Cal

60 DB Snatch (35/25)

40 BoB (no jump)

20 DL (95/65)

10 Ring Rows

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

25min AMRAP

– 200 Meter Med Ball Run (20/14)

– 7 Burpees

– 7 Deadlifts (185/125)

*Next athlete begins when runner returns. Waterfall style
The run equals 1 rep.

11/15/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

: Power Snatch (12 x 2 (EMOM 12 TnG))

Metcon

Goals:

1. Snatch is Choice – should be moderately heavy (<80% of 1RM)
2. Bar over Burpees – Learn to breath through these and maintain a good pace

3. Rope Climbs – work on high skill movements under fatigue – if you cant do 2 then do 1 each round or modify further

4. 100m Run – this is a recovery run but Do Not Walk

Metcon (Time)

5 RFT (25min CAP)

6 Snatch (115/85)

10 BoB

2 RC

100m Run
RX+ (165/115)

MOD – (75/55), 2 seated to standing

11/14/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Shoulder Press (10-8-6-4-2)

Metcon

Goals:

1. Sub 18mins – No Cap just finish before the next class starts – but everyone should be shooting for sub 18mins

2. WB – Push yourself – Go deep on the first set & try to get these done in the least amount of sets possible.

3. PC – These will likely be singles for everyone – should be heavy to moderately heavy for all.

4. C2B/MU – push your limits and test your skills while under fatigue.

Metcon (Time)

90 WB (20/14)

30 PC (155/105)

15 C2B
RX+ (205/145), MU (Choice)

MOD 1 – (135/95), Pullups

MOD2 – (16/12), (95/65), Ring Rows

11/13/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals:

1. This is a high skill Metcon – work on your weaknesses

2. Pacing is key for this workout – dont come out to hot

5 MIN REST BETWEEN METCONS

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

8 HSPU

10 Alt. Pistols

200m Run
MOD 1 – 2 mats or less on HSPU or seated DB Press, Pistol Modifications

Metcon

Goals:

1. Work on DUs – No Singles

2. Use this WOD to work on things when your tired.

Metcon (5 Rounds for reps)

AMRAP 20

Min 1 – ME DUs

Min 2 – ME Situps

Min 3 – ME Cal Row

Min 4 – Rest / Record Reps

11/12/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. E2MOM 20 – work your way up in weight – this is not TnG

2. For the first 10mins (5 rounds) stay light and focus on your form – the last 10mins or so is where the weight should get heavy.

Squat Clean (10 x 2 (E2MOM 20))

Metcon

Goals:

1. This is a longer sprint (<12mins)
2. You should choose a weight on the DL that you can do unbroken or no more then 2 sets.

3. The T2B are where you time is going to be lost or won – push the pace and make sure your transitions are fast.

Metcon (Time)

5 RFT

6 DL (255/185)

9 BJO (24/20)

12 T2B
MOD – DL (185/125), Stepovers, Knee Raises

11/11/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

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

Goals:

10 – 50% of 1RM

8 – 60-70% of 1RM

6 – 70-75% of 1RM

4 – 75-80% of 1RM

2 – 80-90% of 1RM

Metcon

Goals:

1. 25mins Time Cap – push the pace where you can and try to maintain during everything else.

2. This WOD will come down to the work in the gym so push the runs to make up time.

3. The “girls” have to be done in order and progressively get tougher so don’t go out to hot.

Metcon (Time)

3 Rounds “Cindy”

2 Rounds “Nancy”

1 Round “Eva”
Cindy = 5 Pullups, 10 Pushups, 15 Air Squats

Nancy = 400m Run & 15 OHS (95/65)

Eva = 800m Run, 30 KB (70/53), 30 Pullups

Mod 1 – Ring Rows, Knee Pushups, OHS (75/55), KB (44/26)