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W.O.D.

080718

CrossFit Quest – CrossFit

Warm-up

Weightlifting

Shoulder Press (6 x 3)

Warm-up (No Measure)

5 AMRAP

:30 HS Hold(Free standing if you got it)

10 Ring Rows

Accessory Work

Pull-ups (5 x ME)

Record your best unbroken set

Metcon

Metcon (AMRAP – Reps)

6 x 2 AMRAP

200 M run

ME Burpee C2B

*Rest 2 min between rnds
24 min running clock

2:00 work

2:00 rest

*record burpee c2b total

080618

CrossFit Quest – Extra Work

Metcon

Metcon (Weight)

NFT

4 x 50′ reverse lunges
Use an odd object (bear hugged)ie, D-Ball, KB, Plate. Record weight

080618

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

7 KB Swings

7 Gobblet Squats

7 Burpee

Weightlifting

Back Squat (8 x 3 )

Tempo 30×0

Rest 2 min between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

7 AMRAP

40 DUs

15 Med Ball cleans(20/14)

3 Wall Walks

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

31 Heros (AMRAP – Rounds and Reps)

AMRAP 31 – Partner WOD

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24)

Partner 1 Completes the movements while Partner 2 runs 400m with sandbag (45/25). When Partner 2 completes the run they switch and Partner 2 picks up where Partner 1 left off……and so on for 31 mins.

08/03/2018

CrossFit Quest – CrossFit

This is my last day of programming for awhile – Hope everyone enjoyed it or at least got better becasue of it. – PD

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Metcon (Weight)

EMOM 12

Min 1 – Bench Press x 3 (Inc Weight each Round)

Min 2 – 8 T2B
Scale – Knee Raises or V-Ups

Metcon

Goals:

1. You should be working at your highest competancy level on the MUs/C2B/Pullups etc.

2. Even if you are doing singles on the MUs etc. you are doing more work then 95% of the world. Just keep grinding.

3. This is a long grinder of a WOD so pace it and keep moving.

Metcon (AMRAP – Rounds and Reps)

AMRAP 24

200m Run

7 Bar MUs

24 WBs (20/14)
Scale – 10 C2B or 12 Pullups or 14 Ring Rows/Jumping Pullups

Scale 2 – AMRAP 15 – 100m Run, 7 Ring Rows, 12 WBs (16/12)

08/02/2018

CrossFit Quest – CrossFit

“Your mind is a powerful thing. When you fill it with positive thoughts, your life will start to change.” – Unknown

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Clean Progression (10×1)

(Power, Hang, Full Squat)
EMOM 10 – Increase Weight as needed – work to a heavy complex for the day.

Metcon

Goals:

1. This is heavy but should still be fast, use the time when your changing weights to rest.

2. Push the pace and see how long you can hang on.

Metcon (Time)

5 Squat Snatch (95/65)

25 Situps

4 Squat Snatch (115/75)

25 Situps

3 Squat Snatch (135/85)

25 Situps

2 Squat Snatch (155/105)

25 Situps

1 Squat Snact (185/125)
RX+ (135/85), (155/105), (185/125), (205/135), (225/155)

Scale – PS or Squat

(65/45), (75/55), (95/65), (115, 75), (135/85)

Accessory Work

Superset:

4 rounds of ME Unbroken Strict Pullups and Pushups

08/01/2018

CrossFit Quest – CrossFit

“The future belongs to the competent. Get good, get better, be the best!” – Brian Tracy

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals:

1. Its Hot so be smart – Drink lots of water during the day.

2. Overcome adversity and stop worrying about things you cant control – You dont control the weather but you do control your attitude and effort.

5k Run (Time)

Max Effort 5k Run

Weightlifting

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

07/31/2018

CrossFit Quest – CrossFit

“What you lack in talent can be made up with desire, hustle and giving 110% all the time.” – Don Zimmer

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

5 mins Rest between Metcons

Goals:

Metcon 1 – Go fast (Unbroken on each movement if possible) and rest (short breaks) between movements.

Metcon 2 – This should be done unbroken at a good pace – this is considered grunt work so just get it done.

Metcon (Time)

15-12-9-6-3

Hang PS & Thrusters (95/65)
Scale – (65/45)

Metcon (Time)

4 RFT (45/25)

100m Plate Carry

10 OH Lunges w/Plate

5 Plate Burpees
Plate Burpee = Burpee on plate then finish with plate overhead

Scale – (25/15)

Weightlifting

Press Complex (6×1,1,1)

Push Press/Push Jerk/Split Jerk

07/30/2018

CrossFit Quest – CrossFit

“Your present circumstances dont determine where you can go, they merely determine where you start.” – Nido Qubein

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Metcon (Weight)

EMOM 12

Min 1 – 5 DL (Inc. Weight each time)

Min 2 – 25 DUs

Metcon

Goals:

1. This WOD is all about the HSPUs – Break them up early and often so you can take shorter breaks and continue to move.

2. Push through the squats and situps with little to no breaks if possible.

Metcon (Time)

75 Squats

50 Situps

25 HSPU

75 Squats

25 HSPU

50 Situps

75 Squats
Scale 1 – Seated DB Press or Pike HSPU or HRPU

Scale 2 – Scale 1 @

60 Squats, 35 Situps, & 10 DB Press

Accessory Work

Metcon (No Measure)

2 RnFT

4 Dball Cleans (TnG)

30′ HS Walk
Choose a weight on the Dball Clean you can Touch and Go 4 times.

Even though this isn’t for time perform each round AFAP (As Fast As Possible) & Rest before repeating.

Scale the HS Walks to Bear Crawls @ 30′

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 3

(Work/Run/Rest)

– 70 medball situps (20/14)

– 60 Thrusters (75/55)

– 50 Pullups

– 60 medball situps (20/14)

– 50 Thrusters (95/65)

– 40 Pullups

– 50 medball situps (20/14)

– 40 Thrusters (115/75)

– 30 Pullups

– 40 medball situps (20/14)

– 30 Thrusters (135/85)

– 20 Pullups
– 1 person running 200m

– The 2 people in the gym can split reps as needed.

Must finish a movement before going to the next.

** change when the runner gets back