(832) 644-5022

W.O.D.

05/16/2018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

– 20 Jumping Jacks

– 5 Inchworms (no pushups)

– 5 Pullups

Conditioning

Tabata Abs

Russian Twists (45/25)
Score is total reps for all 8 rounds

Metcon (AMRAP – Reps)

Tabata Plate Situps

(45/25)
Score is total reps for all 8 rounds

Metcon

https://youtu.be/eVV7X50wRGA

Metcon (Time)

21-15-9

– Dynamic Plate Pushups (45/25)

– Vups

** 50′ HS Walk after each round

** Scaled 3 Wall Walks

05/15/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Front Squat (7 x 2)

Metcon

https://youtu.be/GbPl1MBDBjU

Metcon (Time)

– 50 Russian KBS (53/35)

– 50 Double Unders

– 200m Run

– 40 Russian KBS (53/35)

– 40 Double Unders

– 200m Run

– 30 Russian KBS (53/35)

– 30 Double Unders

– 200m Run

– 20 Russian KBS (53/35)

– 20 Double Unders

– 200m Run

– 10 Russian KBS (53/35)

– 10 Double Unders

– 200m Run
Scaled Jump Rope: 2 to 1

05/14/2018

CrossFit Quest – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch (7 x 1)

Metcon

https://youtu.be/VHyTPE27HQQ

Metcon (AMRAP – Rounds and Reps)

METCON 1

4min AMRAP

10 Burpee Buy In

then…

AMRAP with remaining time

– 8 Hang Snatch (95/65)

– 4 Overhead Squats (95/65)

** Scaled (75/45)
REST 2min, THEN…

Metcon

Metcon (AMRAP – Rounds and Reps)

METCON 2

4min AMRAP

10 BUrpee Buy In

then…

AMRAP with remaining time

– 6 Hang Snatch (115/75)

– 4 Overhead Squats (115/75)

** Scaled (95/65)
REST 2min, THEN…

Metcon

Metcon (AMRAP – Rounds and Reps)

METCON 3

4min AMRAP

10 Burpee Buy In

then…

AMRAP with remaining time

– 4 Hang Snatch (135/85)

– 4 Overhead Squats (135/85)

**Scaled (115/75)

Partner/Community Workout

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Split Jerk (15min Build to a Heavy)

Metcon

Metcon (Time)

Teams of 2

– 200m Sandbag Run (100m each)

– 50 Hang Power Cleans (95/65)

– 200m Sandbag Run (100m each)

– 100 Deadlift (95/65)

– 200m Sandbag Run (100m each)

– 50 Thrusters (95/65)

– 200m Sandbag Run (100m each)

– 100 Abmat Situps

– 200m Sandbag Run (100m each)
Rx + (135/95)

** Split Reps Evenly

05/11/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

https://youtu.be/cL1kD5dB1zg

Falkel (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

8 Handstand push-ups

8 Box Jump, 30″

1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here
Rx Box Jump Women (24″)

Scaled:

DB Seated Press – pick a challenging weight. This is a hero WOD

Box Jump (24/20)

Rope Climbs – 2 to 1 seared to standing

Weightlifting

If time and body permit…

Bench Press (7 x 2)

05/10/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (7 x 2)

Metcon

https://youtu.be/UCYohIlzi1Q

Metcon (Time)

– 30 Alt. DB Power Snatch (50/35)

– 100m Run

– 30 Power Cleans (155/105)

– 200m Run

– 30 Ring Dips

– 400m Run

05/09/2018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 50 Jump Rope (singles or doubles)

– 10 Leg Swings each leg (front to back)

– 30 second bar hang

Conditioning

Metcon (8 Rounds for time)

Every 90sec for 12 minutes

– 8 x 200m Sprint
Run 200m Every 90sec, record each round.

If you miss the 90sec interval, rest the next one then go again.

Metcon

https://youtu.be/_dOXXPLe-zk

Metcon (AMRAP – Rounds and Reps)

4min AMRAP

– 8 Jumping Lunges

– 8 Medball Situps (20/14)

– 8 Hand Release Pushups
REST 2min then…

Metcon

Metcon (AMRAP – Rounds and Reps)

METCON 2

4min AMRAP

– 8 Hand Release Pushups

– 8 Situps (NO MEDBALL)

– 8 Jumping Lunges

05/08/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

12min EMOM (Every minute for 12 minutes)

– 2 Hang Cleans + 1 Jerk
Hang Clean is choice

Metcon

https://youtu.be/ylo_EIPL770

Metcon (Time)

– 30 Cal Bike

– 40 Thrusters (45/35)

– 30 Pullups
Scaled: Wide grip Ring Rows

** run heats, starting with BIKE.

05/07/2018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

– 400m Run

Then 2 Rounds

– 10 Good Mornings

– 10 Air Squats

– 10 Pushups

Weightlifting

Bottom Up Front Squat (6 x 1)

Start in the bottom of your front squat (below parallel) and stand up with the weight.

Metcon

https://youtu.be/mVRW34iv_ls

Metcon (Time)

5 Rounds

– 3 Deadlifts (315/225)

– 6 Evil Wheels

– 9 Bar Over Burpees
Scaled 1:

Deadlift (275/185)

Scaled 2:

Deadlift (225/135)

Medball Situps (20#)

Burpees (not over the bar)

5/4/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

https://youtu.be/Ux7NQEuOHos

Cinco de Mayo Massacre (Time)

For Time

10K/8K Ground to Overhead (G2OH)

1 Mile Weighted Carry