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W.O.D.

2-13-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

:30 Supinated Hang on Rig

3 Strict Pull-ups

5 Wall Squats

Weightlifting

Deadlift (1 x1)

20 mins to find a 1 RM deadlift.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

35 SDLHP(95/65)

30 Pistols

25 Burpee over Bar
*Pair up and “judge” your partner. The open is coming.

After the first group goes, group 2 goes 2 mins later.

*Be a judge, not a cheerleader.

2-12-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

:30 HS Hold (free standing or on wall)

10 SDLHP (KB)

10 HRPUs

Weightlifting

Push Press (1 x 1)

20 mins to find a 1 RM push press

*Hold yourself accountable, NO REDIP.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

1,2,3,4,…

Hang C&J (135/95)

Pull-ups

Sit-ups

2-11-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Cartwheels

5 MedBall Cleans

10 Hollow Rocks

Weightlifting

Back Squat (1 x 1)

20 mins to find a 1 RM back squat.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

50 DUs (100 SUs)

20 WBs (20/14)

15 T2B

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

2 Rounds (Teams of 2)

– 200 Double Unders (400 singles)

– 400m Run (200m each)

– 50 Vups

– 400m Run (200m each)

– 100 Wall Balls (20/14)

– 400m Run (200 each)
Split reps in the gym as needed.

02-08-2019

CrossFit Quest – CrossFit

Warm-up

CF Quest Standard (No Measure)

2 Rounds

10 Situps

10 Supermans

10 Hollow Rocks

10 Pushups

10 Squats

5 Strict Pullups

Weightlifting

Front Squat (1 x 20)

As heavy as possible

Front Squat (1 x 10)

*Perform set of 20 first*

As heavy as possible

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

15 AMRAP

20 OHS (45/35)

20 Back Squat(45/35)

400m run
*Split the work evenly. One person works, the other rests.

02-07-2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (6 x 2)

Accessory Work

Ring Rows (5 x 8)

Metcon

Metcon (Time)

30-20-10

PWR Clean (135/95)

Over The Bar Burpee
*RX+ (155/105)

02-06-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

:30 Supinated Hang

3 Strict Pull-ups

5 Wall Squats

Weightlifting

Deadlift (5 x 5 TnG)

Accessory Work

Hollow to Arch

5 x 10

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

02-05-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

:30 HS Hold

10 SDLHP(KB)

10 HRPUs

Weightlifting

Push Press (5 x 2)

Accessory Work

2 Count Flutter Kicks (5 x 20)

Flutter Kicks

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

50 Sit-ups

40 KB Swings(53/35)

30 Gobblet Sqt(53/35)

10 Pull-ups

02-04-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Cartwheels

5 Medball cleans

10 Hollow rocks

Weightlifting

Back Squat (1 x 20)

Perform 1 set as heavy as possible for 20 reps

Back Squat (1 x 10)

Perform 1 set of 10 reps as heavy as possible

**Do the set of 20 first**

Metcon

Metcon (Time)

3 RFT

10 Burpee

40 DUs (80 SUs)

*Rest 2:00 b/t rounds

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Reps)

Teams of 2

0:00 – 6min

2 Rounds:

– 13 Overhead Squats (95/65 lb)

– 13 Toes-to-Bars

Remaining Time:

– Max Power Snatches (95/65 lb)

2 minutes Rest

8min – 14min

2 Rounds

– 13 Back Squats (95/65 lb)

– 13 Knees to Elbow

Remaining Time:

– Max Cleans (95/65 lb)

2 minutes Rest

16min – 22min

2 Rounds:

– 13 Front Squats (95/65)

– 13 Chest to Bar

Remaining Time:

– Max Deadlifts (95/65)

** Rx+ (155/115)
Score is TOTAL Reps