(832) 644-5022

W.O.D.

11-13-18

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Weight)

10 min EMOM
Every minute on the minute 3 Front Squats @ 75%.

Must use same weight throughout for Rx.

Metcon

Metcon (Time)

“Annie Meets Isabel”
50-40-30-20-10

Double Unders

Ab mat sit-ups

10-8-6-4-2

Snatches (135/95)

Ex. 50 DUs & SUs 10 Snatches then 40 DUs & SUs 8 Snatches ect…

11-12-18

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Reps)

10 X 1 Sprint + Max Effort Strict Pull-Ups
90 sec – run 200M and use remaining time for max effort strict pull-ups.

Followed by 30 sec rest

Metcon

Metcon (Time)

Double Grace
60 Clean & Jerks (135/95)

11-9-18

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here

11-8-18

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (10 X 3)

Metcon

Metcon (Time)

5 Rounds for Time
1 Rope Climb

12 T2B

1 Rope Climb

12 dumbbell squat cleans (50/35)

11-7-18

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Weight)

16 min EMOM
Odd – Back Squat 8 rep @ 60%

Even – 20 Russian Twists (20/14)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP
50 Box Jump Overs (24/20)

50 Alt. Single Arm Hang Clean & Jerks (50/35)

50 HSPU

11-6-18

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (5 X 25)

Finish all 25 reps with push-ups after failure.

Use same weight throughout.

Accessory Work

Metcon (No Measure)

Front Plank

5 X 1 min
1 min Front Plank after each set of bench.

Metcon

Metcon (Time)

20 Front Squats (185/145)

40 Pull-Ups

60 Alternating DB Snatches (50/35)
Rx+

20 Front Squats (225/175)

40 C2B Pull-Ups

60 Alternating DB Snatches (75/50)

11-5-18

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Weightlifting

Snatch

Use the rest of class to find a 1 rep max

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

The O’Quinn Special

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP (Teams of 2)

– 3 squat clean thrusters (115/75)

– 6 chest-to-bar pull-ups

– 9 box jumps (24/20)

– 12 deadlifts (115/75)

– 15 Situps
Cycle thru the exercises, one person working at a time. Partner A does clean thrusters, then partner B does pull-ups, then A does box jumps…and so on for 20 minutes.

11/02/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (6 x 6)

Metcon

Metcon (Time)

Buy in

– 50 Calorie Row

then…

10/9/8/7/6/5/4/3/2/1

– Handstand Pushups

– Ring Dips

then…

Cash Out

– 50 Calorie Row

11/01/2018

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

Clean and Jerk (20min to Establish a 1 Rep Max)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups