(832) 644-5022

W.O.D.

10/16/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Split Jerk (20min to Est. 1 Rep Max)

Metcon

Metcon (Time)

30min CAP!

– 1 Mile Run

– 75 Air Squats

– 30 Hand Release Pushups

– 800m Run

– 50 Air Squats

– 20 Hand Release Pushups

– 400m Run

– 25 Air Squats

– 10 Hand Release Pushups

10/15/2018

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

Weightlifting

Front Squats 1×1.5 (5 x 3)

Front Squat to full depth.

Come back up about halfway, go back down into full depth, then stand to full extension.

Metcon

Metcon (AMRAP – Reps)

13min Ladder

(3/3, 6/6, 9/9…)

– Cluster (135/95)

– Chest to Bar

– 100m Run
Scoring

(Each run is 1 rep)

3’s + Run = 7

6’s + Run = 20

9’s + Run = 39

12’s + Run = 64

15’s + Run = 95

18’s + Run = 132

21’s + Run = 175

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bear Complex (20min – Build to a heavy for the day)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Reps)

14min Ladder

– 2 Shoulder to Overhead Partner 1

– 2 Synchronized Burpees

– 2 Shoulder to Overhead Partner 2

– 2 Synchronized Burpees

– 4 Shoulder to Overhead Partner 1

– 4 Synchronized Burpees

– 4 Shoulder to Overhead Partner 2

– 4 Synchronized Burpees

– 6 Shoulder to Overhead Partner 1

– 6 Synchronized Burpees

– 6 Shoulder to Overhead Partner 2

– 6 Synchronized Burpees

…Continue increasing by 2 for all 14min.
Barbell – (95/65)

10/12/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

14min EMOM (7 rounds each)

Odd Min – 2 Snatch Pulls

Even Min – 1 Snatch (Choice)
Record your heaviest successful Snatch

Metcon

Best Mile EVER! (Time)

For Time

– 12 Thrusters (115/85)

– 400m Run

3min REST

– 9 Thrusters (135/95)

– 400m Run

3min REST

– 6 Thrusters (155/105)

– 400m Run

3min REST

– 3 Thrusters (185/135)

– 400m Run

** Include your rest in the total time
Scaled:

12 – 75/45

9 – 95/65

6 – 115/85

3 – 135/95

10/11/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (4 x 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

– 20 Deadlifts (185/135)

– 20 Box Jump Overs (24/20)

10/10/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Conditioning

Tabata ABS! (8min/4 rounds)

– Supermans

– Hollow Holds

– Plank Hold

– Hollow Body Rockers

** 20sec on, 10sec off.

Do one movement then the next (you do each movement a total of 4 times)

Metcon

Metcon (Time)

For Time:

– 50 Calorie row

– 40 Wall Balls (20/14)

– 30 Toes to Bar

– 20 Ring Dips

– 10 Bar Muscle Ups

Cash Out…

500m Run

10/09/2018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Then…

2 Rounds (across the gym)

– Inchworms w/ Pushups

– Spiderman Lunges

– High Knees

– Frankensteins

Weightlifting

Bench Press (11-9-7-5-3)

Metcon

Metcon (5 Rounds for reps)

5 Rounds (1min of each movement)

– Burpees to a Target

– Sumo Deadlift High Pulls (95/65)

– Medball Situps (20/14)

– REST
EACH round is scored for total reps! Start each NEW round at zero

Ex: Round 1

10 burpees, 12 SDLHP, 10 SU

Total – 32 reps

10/08/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (6 x 3)

Focus on FORM! No more than 80% of your 1 rep max

Metcon

Metcon (Time)

3 Rounds

– 12 Shoulder to Overhead

– 12 Front Squats

– 12 Hang Cleans

Rx – (155/105)

Rx+ (225/155)
Scaled: (115/75)

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

21min AMRAP

Teams of 2

P1 – 100m run

P2 – 100m run

P1 – 7 Power Cleans (135/95)

P2 – 7 Power Cleans (135/95)

P1 – 200m run

P2 – 200m run

P1 – 11 Front Squats (115/75)

P2 – 11 Front Squats (115/75)

P1 – 400m run

P2 – 400m run

P1 – 15 Shoulder to Overhead (95/65)

P2 – 15 Shoulder to Overhead (95/65)
EVERY 100m is a Rep!

10/5/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
Female Rx:

KBS – 35#

Power Clean – 65#

Box Jump – 20″