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W.O.D.

071519

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

8 KB Swing

16 Jumping Lunges

15 Hollow Rocks

Weightlifting

FS/BS (5 x 2/4 @ 85%)

FS/BS @ % of 1 RM FS
Build to 85%. Shoot for 85% for the last 2 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

200M Run

12 WBs (20/14)

10 KB Swings (53/35)

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Reps)

Teams of 2

0 – 10min

– 1 Mile Run (split by 200’s)

– Max Reps Power Cleans, 155/105, (with remaining time)

REST 3min, THEN…
** Score is Power Cleans **

Metcon (AMRAP – Reps)

13min – 20min

– 800m Run (split by 200’s)

– Max Reps Power Snatch, 135/85, (with remaining time)

REST 3min THEN…
** Score is Snatches **

Metcon (AMRAP – Reps)

23 – 27min

– 400m Run (split by 200’s)

– Max Thrusters, 95/65, (with remaining time)
** Score is Thrusters **

071219

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

50′ Bear Crawl

5 Ring Row

5 K2E

Weightlifting

FS/BS ((5 x 2/4)@ 80% of 1 RM FS)

FS/BS @ % of 1 RM FS
Use the 5 sets to build to 80%. We dropped 2 reps so reach for the %.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

1,2,3,4,…

DL (315/225)

Evil Wheels
This is heavy-ish for most. Be deliberate on the evil-wheels and maintain form on the deads.

071119

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Forward Rolls

10 Air Squat

15 Jumping Jacks

Weightlifting

Bench Press (5 x 3 )

Accessory Work

Ring Dips (5 x 5 )

Metcon

Metcon (Time)

For Time

40 Burpee over Bar

100 DUs (200 SUs)

40 Power Snatch (95/65)

100 Sit-ups

071019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (10 x2 @ 18×0 tempo)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

800m Run

40 Hng Pwr Cln (135/95)

070919

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Cartwheels

5 (ea arm) KB Snatch

:30 Hang on Rig

Weightlifting

Push Press (5 x 5 )

Accessory Work

Strict Pull-Ups (5 x 5)

Metcon

Metcon (AMRAP – Reps)

9 AMRAP

800m run

30 Burpee

ME MUs (Ring or Bar)
Scale w/C2B,Pull-up,Ring Row

*Score MUs/Pull-ups

070819

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

8 KB Swings

12 Jumping Lunges

12 Hollow Rocks

Weightlifting

FS/BS (5 x 3/5 @ 75% of 1 RM FS)

FS/BS @ % of 1 RM FS

Metcon

The Dallas Five (Time)

“The Dallas Five”

5RFT

7 Hng Sqt Cln(155/105)

7 C2B Pull-ups

20 Sit-ups

16 Box Jumps(24″/20″)

For the five officers that gave their lives in Dallas on 7/7/2016. Please remember their families in your thoughts and prayers.

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (3 Rounds for reps)

Almost Tabata

– Box Jumps (20″)

– Chin Over Bar Hold (you pick the grip)

– DB/KB Front Rack Lunges

– Weighted Plank Hold (45/25)

– Plate Ground to Overhead (45/25)

** Box Jumps, Lunges, Ground to Overhead are the only movements scores.

** Count TOTAL reps for that specific movement.
Each partner will perform 8 sets, 20 seconds on 20 seconds off per set, for each movement. 16 total sets per movement.

1 minute transition/rest after each full round.

070519

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

50′ Bear Crawl

5 Ring Row

5 K2E

Weightlifting

FS/BS (5 x 3/5 @ 70% of 1 RM FS)

FS/BS @ % of 1 RM FS

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Cool Down

Metcon (No Measure)

10 EMOM

Even 1:00 Plank

Odd 1:00 Flutter Kicks

070419

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Forward Rolls

10 Air Squats

15 Jumping Jacks

Weightlifting

Bench Press (5 x 5)

Accessory Work

Ring Dips (5 x 5)

Metcon

Metcon (Time)

The Horrible Hundred

25 DL (215/175)

25 C&J (125/85)

25 Thrusters (75/55)

25 OHS (45/35)
Load your bar so that you can just take weight off as you go.

*C&Js are squat!!