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W.O.D.

4-5-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (10, 5, 5, 3, 3, 1, 1)

Metcon

Metcon (3 Rounds for reps)

5 min AMRAP X 3, *2 min Rest in between
0 – 5 min,

– Max Wall Balls

– 100m Run Each Time The Reps Stop

*Rest 5 – 7 min

7 – 12 min,

– 5/5, 10/10, 15/15…

– HSPU and Jumping Lunges

*Rest 12 – 14 min

14 – 19 min,

-2/2, 4/4, 6/6…

-Deficit HSPU (4″/2″) and Pistols

4-4-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Havana (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 25 minutes of:

150 double-unders

50 push-ups

15 power cleans

Men: 185 lb.

Women: 125 lb.

Scroll for scaling options.

Scaling

Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option

Complete as many rounds as possible in 25 minutes of:

100 double-unders

30 push-ups

10 power cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

75 single-unders

20 knee push-ups

10 power cleans

Men: 75 lb.

Women: 55 lb.
To learn more about Havana click here

4-3-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

20 min E2MOM (Build to Heavy – TnG)

Clean Complex
1 Power Clean

1 Push Press

1 Front Squat

1 Full Clean

1 Jerk(Choice)

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP
1 Devil’s Press (50/35)

2 Alt. Box Step Ups with DBs (24/20)

4-2-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (20 rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP
30 Alt. DB Snatches (50/35)

15 BJO (30/24)

3 Rope Climbs

Rx+

Legless Rope Climbs

4-1-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

14 min EMOM

Odd – Back Squat, 5 reps @ 65-75%

Even – 20 Russian Twists (20/14)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP
12 PC & J (135/95)

12 BfB

12 T2B

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

TFG Snatch Complex (20min to find a heavy complex)

– 1 Squat Snatch

– 1 OHS

– 1 Hang Squat Snatch

– 1 OHS

*Hold the Bar

Metcon

Metcon (AMRAP – Reps)

Tabata! Teams of 4

– Calorie Row

– Pushups

– Wall Ball

– DB Hang Clean & Jerk (50/35)

** Tabata intervals are 20sec of work, then 10sec of rest, for 8 intervals. After the 8th interval, you will receive a 1min rest. During this rest rotate stations.

Each team member will do each movement for 8 intervals before moving to the next spot.
Score is total reps performed by the entire team!

03/29/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

“Champion” Faith Rx Co-founder Becky Conzelman (Time)

2 Rounds

– 25 Handstand Pushups

– 20 Deadlifts (135/95)

– 15 Overhead Squats (135/95)

– 10 Burpee Box Jump Overs (24/20)

– 800m Run

03/28/2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 10 Air Squats

– 10 Good Mornings

– 10 Pushups

– 5 Strict Pullups

Weightlifting

Bench Press (9 x 2)

EMOM

Metcon (No Measure)

18min EMOM

– Odd Minutes: 8/8 Dumbbell Snatch

– Even Minutes: 16 Alt. Dumbbell Overhead Lunges

NO Rx Weight! Pick a challenging dumbbell, that will increase your heart rate, but allow you to finish within the minute.
Snatches: do 8 with one arm, then 8 with the opposite arm.

Lunges: Switch arms Overhead after 8.

03/27/2019

CrossFit Quest – CrossFit

Coaches Choice (No Measure)

Increase HR and Stretch

Warm-up

Weightlifting

Sumo Deadlift (10 x 1)

Build to a Heavy Single

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

– 3 Deadlifts (315/225)

– 6 Evil Wheels

– 9 Box Jumps (30/24)

03/26/2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds (with an empty barbell)

– 7 Strict Press

– 7 Push Press

– 7 Good Mornings

– 7 Front Squats

Weightlifting

Clean and Jerk (25min to try and find a 1 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

– 7 Medball Cleans (20/14)

– 7 Burpees