(832) 644-5022

W.O.D.

08212018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

:30 HS Hold (Freestanding if you can)

5 Pull-ups

10 Hollow Rocks

Weightlifting

Shoulder Press (6 X 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

400 Meter Run

30 Hang Clean(135/95)

60 Pull-ups
RX+ = 185/125

45 RMUs

08202018

CrossFit Quest – Extra Work

Metcon

Metcon (Distance)

Row 5 x 3:00 w/ 1:30 rest between rows
score total distance

08202018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

7 KB Swings

7 Goblet Squats

7 Burpee

Weightlifting

Back Squat (8 x 2 @ 50X0)

Rest 2 min between sets.

Metcon

Metcon (AMRAP – Reps)

10 AMRAP

ME DUs

EMOM 6 Burpee starting @ 0:00
Score total DUs

*Burpees must be completed every round to continue.

**Scale with SUs

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Clean and Jerk (20min. to Establish a heavy for the day)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner “Sisson”

20min AMRAP

– 1 Rope Climb

– 5 Burpees

– 200m Run

** If you have a vest wear it **

Partner 1 does a full round, then partner 2 does a round.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

08172018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

:30 Hold on rig

5 Med Ball Sqt Clean

10 Sit-ups

Weightlifting

Front Squat (6 x 4 @10×9 Tempo)

Metcon

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
30 min cap

Womens RX = 185 DL

24″ Box

14# WB

25# Plate

**Scale appropriately to finishh under time cap. Adjust reps and movement as needed to allow a well paced effort.

08162018

CrossFit Quest – Extra Work

Metcon

Metcon (Time)

4 RFT

20 GHD

200 Meter Run

08162018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (8 x 3 )

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 AMRAP

200 Meter Run (Together)

30 KB Snatches(53/35)

08152018

CrossFit Quest – Extra Work

Metcon

Metcon (Time)

75 Cal Bike (ARMS ONLY)

08152018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

20 Hollow Rocks

3 Cartwheels

8 SDLHP(KB)

Metcon

Metcon (AMRAP – Reps)

12 AMRAP DL Ladder teams of 2 – 10 Reps @ ea weight

135/85

185/125

225/155

275/185

315/215

365/245

405/275

455/315
Each teammate to perform 10 reps @ each weight.

You can alternate reps as needed, as long as each person does 10 reps.

If you have time left, start over from the beginning.

Metcon

Metcon (Time)

5 RFT

18 KB Swings(53/35)

16 Lunges

12 HSPUs
RX+ = 50′ HSW vs HSPUs.

08142018

CrossFit Quest – Extra Work

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

20 Cal Row

50′ HSWs
*Scale HSWs w/ 1:00 HS hold effort