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W.O.D.

07/20/2018

CrossFit Quest – CrossFit

“Success is where preparation and opportunity meet.” – Bobby Unser

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Skills

Goals:

1. This is grunt work followed by high skill gymnastics – work on both.

2. Even if you don’t have HS Walks work on them – Get upside down if possible.

3. Rest between rounds but go quickly while you work.

Metcon (No Measure)

3 RnFT

8 DBall Cleans (Choice of Weight)

25′ HS Walk
Choose Your weight on the Cleans

Scale – Bear Crawls for HS Walk

Metcon

15 min Running Clock

“Icon ATHLETE inspired Interval”

Goals:

1. Burpees – Pacing, Pacing, Pacing…. just keep moving.

2. Clean – Get heavy quickly (Big Jumps)

3. DUs – If you can do 1 DU then you should be doing that for 3mins….it’s time to stop making excuses and start working on DUs

4. MUs – Even if your doing singles you are doing better then 99% of the world

5. DL – This should be a light weight for most of you compared to your DL Max so push the pace.

Metcon (AMRAP – Reps)

0-5 mins = ME Burpee BJ Overs (24/20)
Scale – 20/16

Metcon (Weight)

5-9 mins = 1 Rep Max Squat Clean
1 Rep Max for the Day

Metcon (AMRAP – Reps)

9-12 mins = Max Effort DUs
Scale – Single Unders

Metcon (AMRAP – Reps)

12-14 mins = Max Effort Bar MU
Scale – C2B/Pullups/Ring Rows

Metcon (AMRAP – Reps)

14-15 mins = Max Effort DL w/Squat Clean weight
Scale – DL (lighter Weight if Needed)

Accessory Work

Metcon (No Measure)

“Functional Friday”

Superset:

DB Hammer Curls & Ring/Box Dips (3×10 on each)

DB Tricep Kickbacks & Barbell Curls (3×10 on each)

07/19/2018

CrossFit Quest – CrossFit

“Winners never quit and quitters never win” – Vince Lombardi

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

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

Accessory Work

Standing Broad Jumps (5×3)

Jump as far as you can
Perform 3 Broad Jumps Immediatley After OHS

Metcon

Goals:

1. For most of you the DB Snatches should be very fast (unbroken) but be smart on the HSPUs so you don’t go to failure.

2. This is a sprint but you have to be smart on how you attack it, have a plan and execute.

Metcon (Time)

3-6-9-12-15-18 DB Snatch (50/35)

18-15-12-9-6-3 HSPU
Scale 1 – 35/20 & PP with DB

Scale 2 – 35/20 & HRPU

07/18/2018

CrossFit Quest – CrossFit

“If you aren’t going all the way, why go at all?” – Joe Namath

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Superset – PP then Bent Over Row

Push Press (3×20 (10 each Arm))

Single Arm DB/KB Push Press

Bent Over Row (3×20 (10 each Arm))

Single Arm DB/KB bent over Row.

Metcon

Goal:

1. This is a long chipper but none of these movements are insurmountable – trust yourself and keep moving.

2. 20mins of moving is not bad just chip away.

Metcon (AMRAP – Reps)

AMRAP 20

50 WB (20/14)

50 DU

40 T2B

40 BJ Over (24/20)

30 C2B

30 BfB

20 PC (135/85)

20 Push Jerk (135/85)

10 PS (135/85)

10 Ring MU
Scale 1 – (95/65), Stepups & Bar MU

Scale 2 – (75/55), Stepups & Half the Reps on all moves

Cool Down

Choose 1

Option 1 – 1 Mile Run/Walk (Run 100m/Walk 100m)

Option 2 – RomWOD

07/17/2018

CrossFit Quest – CrossFit

“Make each day your masterpiece” – John Wooden

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

This is your chance to show how hard you have been working and how much work you’ve put in on the strength training.

The CrossFit Football Total (Total Weight)

Power Clean (1 Rep Max)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)

Conditioning

(Optional) – If there is time or a desire to get a short sprint Metcon in you can perform this. If you’re sore or want to skip the Metcon don’t worry about it there are still more days in the week.

Metcon (Time)

4 RFT

100m Run

25 MB Sit-ups (20/14)

Goal is sub 6 – this is a sprint and should be done unbroken.

07/16/2018

CrossFit Quest – CrossFit

“The more difficult the victory, the greater the happiness in winning” – Pele

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Metcon (Weight)

EMOM 12

Min 1 – 2 FS/ 4 BS (75% of FS)

M in 2 – 20 Situps

Metcon

Goals:

1. Both Rounds are for time so push the pace (there is a good break between).

2. Choose the weight that you can cycle at least 10-15 reps while fresh.

3. This is a long sprint – Try to maintain your pace from round 1 on round 2.

Metcon (2 Rounds for time)

2 RFT – 5min rest between rounds

20 PS (95/65)

200m Run

20 C&J (95/65)

200m Run
RX+ (135/85)

Scale 1 – (75/55)

Scale 2 – Scale 1 @ 10 reps each

Partner/Community WOD

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 (6 x 3)

Gymnastics

Ring Dips (5 x Max Effort)

If you don’t have Dips, work on Static Holds

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

– 200m Medball Run (20/14)

**run together, switch who carries the ball as needed

– 15 Partner Deadlifts (365/255)

– 10 Bar Over Burpees (synchronized)
Scaled 1:

Deadlifts (315/225)

Scaled 2:

Deadlifts (255/185)

Burpees not over bar

07/13/2018

CrossFit Quest – CrossFit

“Most people never run far enough on their first wind to find out they’ve got a second.” – William James

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Hang Clean (8×1)

Work to a heavy Hang Clean (Choice) for the day.

Metcon

Metcon (3 Rounds for reps)

AMRAP 4 x 3 (2min Rest Between)

40 WB (20/14)

14 T2B

ME C2B
RX+ (50 WB, 20 T2B, ME Ring MU)

Scale 1 – (30 WB, 8 T2B, ME Pullups)

Scale 2 – (Scale 1 w/(16/12), Knee Raises, & ME Ring Rows)

Accessory Work

Metcon (No Measure)

“Functional Friday”

10-8-6-4-2 Superset

Barbell Curls & Chin Ups

Weighted Bench Dips & DB Skull Crushers
Ex (10 Curls then 10 Chin ups…..10 Dips then 10 Skull Crushers, etc.)

07/12/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Metcon (Weight)

EMOM 12

Min 1 – 6 PS (65-70%) TnG

Min 2 – 20 Situps

Metcon

16min Running Clock to complete Metcon 1 (Time) & 2 (1RM PC)

Metcon (Time)

3 DB/KB Squats – 15 BfB

6 DB/KB Squats – 12 BfB

9 DB/KB Squats – 9 BfB

12 DB/KB Squats – 6 BfB

15 DB/KB Squats – 3 BfB

Men RX – 50# DBs or 53# KB

Women RX – 35# DB/KB
Perform as fast as possible so you can get to part 2 (Strength).

Scale – 35/25

Scale 2 – 25/15

Power Clean (1×1)

With Remaining time of the 16mins find 1RM PC

Cool Down

Metcon (Time)

3 RFT

200m Run

15 Pushups

07/11/2018

CrossFit Quest – CrossFit

“There may be people with more talent than you, but there is no excuse for anyone to work harder than you” – Derek Jeter

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

30-22-14-6

Single Arm KB OH Rev. Alt. Lunge (53/35)

Single Arm KB S2OH (53/35)

Split Reps Evenly Right/Left Arms
Scale 1 (44/26)

Scale 2 (35/17)

Weightlifting

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

Accessory Work

Immediatley following each set of BS perform 3 Broad Jumps (5×3)

07/10/2018

CrossFit Quest – CrossFit

“Winning isn’t everything, but wanting to win is.” – Vince Lombardi

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

EMOM 10

Clean Progression (10×1)

(Power, Hang, Full Squat)
EMOM 10 perform all 3 movments – work to a heavy complex for the day.

Metcon

Rest 4 mins between Metcons

Metcon (AMRAP – Rounds and Reps)

Death By HSPU (12min MAX)

EMOM perform that number of HSPU until failure. If you fail before 12min run 100m EMOM until 12mins is up.
RX+ (Deficit 4″/2″)

Scale (Pike HSPU on Box)

Scale 2 (HRPU)

Metcon (AMRAP – Rounds and Reps)

Death by Burpee BJ Overs (24/20) – 12min MAX

EMOM perform that number of Burpee BJ Overs. If you fail before 12min run 100m EMOM until 12min is up. No RX or RX+ for Stepovers
RX+ (30/24)

Scale (20/16)

Scale 2 (20/16 & step-ups)