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W.O.D.

09142018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

12 Squats

5 Burpee

16 Lunge Steps

Weightlifting

Bench Press (1 x 50 (BW))

50 reps at BW. Every time you break, do 30 air squats

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
You pick the weight. Make it a challenge but something you can do each set unbroken.

09132018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Push Press (5 x 3)

From the rack

Metcon

Metcon (Time)

2 RFT

35 SDLHPs (95/65)

30 Pistols

25 Burpee over the bar
*Scale pistols w/Goblet Squat(53/35)

09122018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

:30 HS Hold

8 Ring Rows

5 Wall Squats

Weightlifting

Shoulder Press (8 x 1)

Build to a heavy single. Go for a PR!

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

50 DUs (100 SUs)

10 DL (225/155)

20 HRPUs

09112018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

9/11 Never Forget (Time)

9/11 Tribute WOD

2001m Run/Row

11 BJ (30/24)

11 Thrusters (125/85)

11 C2B

11 PC (175/120)

11 HSPU

11 KB (70/53)

11 T2B

11 DL (170/115)

11 Push Jerk (110/75

2001m Run/Row
2001 meter row and run represent the year of the attacks.

– 11 Reps of 9 exercises represents the date.

– 125lb Thrusters represents the number of deaths that occurred at the Pentagon.

– 175lb Power Clean symbolizes AA Flight 175 – 170lb Deadlift is symbolic of flight 77 and Flight 93 combined.

– 110lb Push Jerks represent the number of floors in each tower of the World Trade Center

09102018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

7 KB Swing

7 Goblet Squat

7 Burpee

Weightlifting

Back Squat (8 x 1)

Build to a heavy single. PR if possible.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

12 WB (20/14)

12 KB Swings(53/35)

12 Burpee over KB

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

Complete in ANY Order

– 100 Calorie Row

– 100 Calorie Bike

– 10 Sled Pushes (each)

– 10 Tire Flips (each) or 20 together

– 1 mile Sandbag Run (together)
Reps/Calories can be split any way.

Must finish one movement before moving to the next.

Sandbag can be handed off anytime during the run.

09072018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

7 MB Clean

7 MB Sit Ups

7 MB Russian Twists

Weightlifting

Front Squat (8 x 1 )

Build to a heavy single

Metcon

Metcon (Time)

2 Rounds For Time

75 WBs(20/14)

50 MB Sit Ups(20/14)

30 Pwr Clean (155/105)

10 HSPUs

09062018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (8 x 1)

Metcon

Metcon (Time)

5 RFT

3 MUs

5 DL (315/225)

7 BJ(30″/24″)

200m Run

09052018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

10 Hollow Rocks

10 Superman

3 Cartwheels

Weightlifting

Deadlift (8 x 1)

Build to a heavy single. GO FOR A PR!!

Metcon

Metcon (AMRAP – Reps)

5 Rounds – 3 Min Each

400m Run

ME Snatch (115/85)1 set unbroken T&G

Rest 1:00
Score is Total Reps on Snatch

09042018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

:30 HS Hold(Free standing if you can)

8 Ring Row

Weightlifting

Shoulder Press (8 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

45 DUs (90 SUs)

15 T2B

45 DUs (90 SUs)

15 K2E