(832) 644-5022

W.O.D.

6/11/18

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (10 X 3 @ 75%)

E2MOM

Metcon

Metcon (AMRAP – Rounds and Reps)

17 min AMRAP

12 Wall Balls (20/14)

10 Hang Cleans (135/85)

8 Chest 2 Bar Pull-Ups
Rx+

12 Wall Balls (20/14)

8 Hang Cleans (185/125)

4 Muscle Ups (Choice)

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

– 100m run

– 7 Power Cleans (135/95)

– 200m run

– 11 Front Squats (115/75)

– 400m run

– 15 Shoulder to Overhead (95/65)

P1 – 100m run

P2 – 100m run

P1 – 7 Power Cleans

P2 – 7 Power Cleans

P1 – 200m run

P2 – 200m run

P1 – 11 Front Squats

P2 – 11 Front Squats

P1 – 400m run

P2 – 400m run

P1 – 15 Shoulder to Overhead

P2 – 15 Shoulder to Overhead

06/08/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Coffland (Time)

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups

Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here
Scaled 1:

Hang from pull-up bar for 4min. Each time you drop, perform:

800m run

30 Pushups

Scaled 2:

Hang from pull-up bar for 3min. Each time you drop, perform:

400m run

15 Pushups

Accessory Work

With remaining time in class, work on a weakness…

Get Upside Down, grab a PVC and work technique of a lift!

Its the non-fancy stuff that makes you better!

06/06/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Snatch Balance (5-5-3-3-1-1)

Accessory Work

Rope Climb (5 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

– 15 KBS (70/53)

– 15 Goblet Squats (70/53)

– 30 Abmat Situps

06/05/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Front Squat (10-5-5-3-3-1-1)

Conditioning

GHD Situps (5 x 10)

OR…

5 x 20 Abmat Situps

Metcon

Metcon (Time)

Buy in…

100 Double Unders (200 singles)

THEN…

27-21-15-9-3

– Burpees

– Wall Balls (20/14)

THEN..

Cash Out…

100 Double Unders (200 singles)

06/04/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (15-10-5-3-1-1-1)

Accessory Work

Ring Rows (5 x 12)

Metcon

Metcon (Time)

5 Rounds

– 13 Hang Snatches (95/65)

– 13 Overhead Squats (95/65)

– 200m Run
Scaled – (65/45)

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

21min AMRAP

– 200m Medball Run – 100m each (20/14)

– 20 Thrusters (75/45)

– 40 Alt. Overhead Lunges (75/45)

** 5 Burpee penalty if the barbell hits the ground AT ANYTIME during the workout
Split Thrusters and Lunges as needed

Weightlifting

Snatch Complex (Build to a Heavy Complex)

1 Power Snatch

1 Hang Snatch

1 Full Snatch

06/01/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Clean and Jerk (20min, build to a heavy)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

05/31/2018

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

Sumo Deadlift (9 x 1)

These are Sumo Stance DL, NOT high pulls

Metcon

Metcon (AMRAP – Rounds and Reps)

11min AMRAP

– 24 Double Unders

– 12 Wall Balls (20/14)

– 6 Power Snatch (135/85)

Rx+ (185/105)
Scaled:

48 Single Unders

Power Snatch (115/65)

05/30/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Paused Front Squat (5 x 2)

3 second pause at the bottom of each squat.

Metcon

https://youtu.be/D8J_8hIdSmM

Metcon (Time)

5-4-3-2-1

Power Cleans

Women’s Rx (85/105/125/145/155)

Men’s Rx (135/155/185/205/225)

10-8-6-4-2

Deficit Handstand Pushups (45’s/25’s)
Scaled Weights:

Women (45/65/75/95/105)

Men (95/115/135/155/185)

Scaled HSPU:

1) No Deficit

2) Inverted on a Box