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W.O.D.

07/13/2018

CrossFit Quest – CrossFit

“Most people never run far enough on their first wind to find out they’ve got a second.” – William James

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Hang Clean (8×1)

Work to a heavy Hang Clean (Choice) for the day.

Metcon

Metcon (3 Rounds for reps)

AMRAP 4 x 3 (2min Rest Between)

40 WB (20/14)

14 T2B

ME C2B
RX+ (50 WB, 20 T2B, ME Ring MU)

Scale 1 – (30 WB, 8 T2B, ME Pullups)

Scale 2 – (Scale 1 w/(16/12), Knee Raises, & ME Ring Rows)

Accessory Work

Metcon (No Measure)

“Functional Friday”

10-8-6-4-2 Superset

Barbell Curls & Chin Ups

Weighted Bench Dips & DB Skull Crushers
Ex (10 Curls then 10 Chin ups…..10 Dips then 10 Skull Crushers, etc.)

07/12/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Metcon (Weight)

EMOM 12

Min 1 – 6 PS (65-70%) TnG

Min 2 – 20 Situps

Metcon

16min Running Clock to complete Metcon 1 (Time) & 2 (1RM PC)

Metcon (Time)

3 DB/KB Squats – 15 BfB

6 DB/KB Squats – 12 BfB

9 DB/KB Squats – 9 BfB

12 DB/KB Squats – 6 BfB

15 DB/KB Squats – 3 BfB

Men RX – 50# DBs or 53# KB

Women RX – 35# DB/KB
Perform as fast as possible so you can get to part 2 (Strength).

Scale – 35/25

Scale 2 – 25/15

Power Clean (1×1)

With Remaining time of the 16mins find 1RM PC

Cool Down

Metcon (Time)

3 RFT

200m Run

15 Pushups

07/11/2018

CrossFit Quest – CrossFit

“There may be people with more talent than you, but there is no excuse for anyone to work harder than you” – Derek Jeter

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

30-22-14-6

Single Arm KB OH Rev. Alt. Lunge (53/35)

Single Arm KB S2OH (53/35)

Split Reps Evenly Right/Left Arms
Scale 1 (44/26)

Scale 2 (35/17)

Weightlifting

Back Squat (10-8-6-4-2)

Accessory Work

Immediatley following each set of BS perform 3 Broad Jumps (5×3)

07/10/2018

CrossFit Quest – CrossFit

“Winning isn’t everything, but wanting to win is.” – Vince Lombardi

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

EMOM 10

Clean Progression (10×1)

(Power, Hang, Full Squat)
EMOM 10 perform all 3 movments – work to a heavy complex for the day.

Metcon

Rest 4 mins between Metcons

Metcon (AMRAP – Rounds and Reps)

Death By HSPU (12min MAX)

EMOM perform that number of HSPU until failure. If you fail before 12min run 100m EMOM until 12mins is up.
RX+ (Deficit 4″/2″)

Scale (Pike HSPU on Box)

Scale 2 (HRPU)

Metcon (AMRAP – Rounds and Reps)

Death by Burpee BJ Overs (24/20) – 12min MAX

EMOM perform that number of Burpee BJ Overs. If you fail before 12min run 100m EMOM until 12min is up. No RX or RX+ for Stepovers
RX+ (30/24)

Scale (20/16)

Scale 2 (20/16 & step-ups)

07/09/2018

CrossFit Quest – CrossFit

“You have to expect things of yourself before you can do them” – Michael Jordan

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Metcon (6 Rounds for reps)

EMOM 24

Min 1 – Cal Row (14/12)

Min 2 – 1 Round “Cindy”

Min 3 – 1 Round “DT” (95/65)

Min 4 – Rest

MAX Reps per round if all movements completed within the min.

Men = 71

Women = 69
Cindy = 5 Pullups, 10 Pushups, & 15 Squats

DT = 12 DL, 9 Hang PC, 6 Push Jerk

RX+ (135/85)

Scale (Ring Rows, Knee Pushups & 65/45)

Weightlifting

Bench Press (10-8-6-4-2)

Accessory Work

Immediately after each set of Bench Press do 10 Box/Ring Dips (5×10)

Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

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.

07/06/2018

CrossFit Quest – CrossFit

“You miss 100% of the shots you don’t take.” – Wayne Gretzky

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

400m Run

2 Rounds – 30 DU & 3 DL (275/185)
RX + (365/245)

Scale 1 (225/155)

Scale 2 (155/105)

Weightlifting

Metcon (No Measure)

“Functional Friday”

Superset (DB Curls & Dips)

3×8 Bicep Curls & 3×8 Box/Ring Dips

Superset (DB Row & DB Tricep Ext)

3×8 DB Row & 3×8 DB Tricep Extension

Cool Down

Tabata ABs (4mins) – 2 Rnds

1-MB Sit-ups

2-Flutter Kicks

3- Reverse Plank w/MB

4- Bicycle Crunches

07/05/2018

CrossFit Quest – CrossFit

“It’s hard to beat a person who never gives up.” – Babe Ruth

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Metcon (Weight)

EMOM 8

Min 1 – Clean Complex

Min 2 – 100m Run
Clean Complex – (PC, Hang PC, & Full Squat)

Focus on form over weight – Strive for perfect form/do not worry about getting that PR today.

Accessory Work

Shoulder Press (3xME (DB or KB))

Set 1 – Strict Press

Set 2 – Push Press

Set 3 – Push Jerk

Walking Farmer Carry Lunge (3×10 Steps)

Walking Farmer Lunge – Holding weight in farmer carry position
Immediately after each set of Press perform 10 Walking lunge steps with same weight in famer carry.

Metcon

13min Running Clock – 3 min Rest Between WODs

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

20 KBS (53/35)

20 BJ Overs (24/20)
Scale 1 – 44/26 & Step Overs

Scale 2 – Scale 1 w/15 reps each

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

20 WB (20/14)

20 Russian Twist (20/14)
Scale 1 – (16/12)

Scale 2 – Scale 1 w/15 reps each

07/04/2018

CrossFit Quest – CrossFit

“America was not built on fear. America was built on courage, on imagination, and an unbeatable determination to do the job at hand.” – Harry S Truman

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

The Unknown Heroes (Time)

Complete in Order 21 Reps Each – 45min CAP

Front Squats (95/65)

Pull-ups

Sumo DL (95/65)

Pushups

Push Press (95/65)

Wall Climbs

Squat Cleans (95/65)

Burpees

Curtis Ps (95/65)

T2B

Double Unders

Power Snatch (95/65)

Broad Jumps

Wall Balls (20/14)

Box Jumps (24/20)

Cal Row

Overhead Squat (95/65)

Kettlebell Swings (53/35)

Kettlebell Snatch (53/35)

Taters (53/35)

Thrusters (95/65)
For Cal Row sub 400m Run or Cal Bike

07/03/2018

CrossFit Quest – CrossFit

“With the right kind of coaching and determination you can accomplish anything. ” – Reese Witherspoon

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (10-8-6-4-2-1-1)

All Reps TnG

Accessory Work

Immediately after each set of DL perform 10 Jumping Lunges

Metcon

Goal – Big sets on HSPU if possible. Short breaks when needed but push through. (10-15mins for RX if possible)

Metcon (Time)

10-1

PC (135/85)

HSPU
RX + (185/125) & Deficit HSPU (4″/2″)

Scale (95/65) & Push Press w/Same

Scale 2 (65/45) & Push Press w/ Same