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W.O.D.

1-21-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Cartwheels

5 Medball cleans

10 Hollow rocks

Weightlifting

Back Squat (5 x 3 @34×1 tempo)

*Rest 2 mins between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

9 Hng sqt clean(115/75)

12 T2B

36 DUs
*2 to 1 SUs

In-House Comp

CrossFit Quest – CrossFit

Metcon

Metcon (Time)

Relay Run

2 Rounds (Each Team Member)

– 200m run

– 20 KBS (53/35)

– 20 Abmat Situps
Teammate 1 does the run, kbs, situps, tags teammate 2, teammate 2 does all 3 movements tags the next teammate.

Once all 4 teammates have gone, teammate 1 then goes again starting round 2!

After the 2 full rounds are complete your clock ends

Metcon

Metcon (Time)

Team Member 1

3 Rounds

– 7 Burpees

– 28 Air Squats

Team Member 2

3 Rounds

– 7 HR Pushups

– 21 Back Squats (95/65)

Team Member 3

3 Rounds

– 7 Dynamic Pushups

– 14 Front Squats (115/85)

Team Member 4

3 Rounds

– 7 Ring Pushups

– 7 OHS (135/95)
*Only one person working at a time.

Once the team member completes all 3 rounds of their specific “evolution” they will tag the next team member for the next set of movements.

Each team member will only do their specific 3 rounds of movements.

Metcon

Metcon (Time)

10/9/8/7/6/5/4/3/2/1

– Wall Balls (20/14)

– Hang Clean (115/75)

– Toes to Bar

– DL (185/135)
* As a team you will complete 10 of each movement, IN ORDER, then 9 of each movement, then 8, and so on until the workout is complete.

* Any athlete can do any movement.

It is not required for each athlete to attempt one of each movement.

For example if each teammate wants to pick one movement and stay with that movement it is ok. You must tag your teammate before moving to the next movement.

01-18-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

14 Lunges

10 Air squats

14 Lunges

10 HRPUs

Weightlifting

Front Squat (5 x 3 @30×9 tempo)

hold in the front rack for 9 seconds, even after the 3rd rep

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*All cleans must be squat for RX*

01-17-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

10 Shoulder taps (on wall)

10 L arm KB clean

10 R arm KB clean

Weightlifting

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

Accessory Work

Hollow to arch swing (5 x 10)

Hollow to arch swing
Hanging on the rig, preform hollow to arch swings. Keep core engaged throughout the movement. Engage lats and control the swing.

Metcon

Metcon (4 Rounds for reps)

4-3:00 Rounds for Reps

10 Burpee

8 HSPUs

ME DUs

*rest 2:00 between rounds
RX+ = 10 burpees, 14 HSPUs, ME triple unders

Score triple/double unders

01-16=2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

10 Jumping Jacks

8 Ring rows

3 wall walks

Weightlifting

Deadlift (7 x 2)

Metcon

Metcon (Weight)

8 EMOM

3 PWR Snatch

10 Split Jumps
You pick the weight. Make it challenging yet doable to complete all 13 reps in a min. Allow at least :20 rest per round

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

30 sit-ups

20 KB swings(53/35)

10 Box step up and over(24/20)
Scaled 1 – KBS use the Rx weight, but do Russian Swings.

Scaled 2 – lighter weight, that challenges you, American Swings

01-15-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

:30 HS hold (free or on the wall)

10 SDLHP w/KB

10 HRPUs

Weightlifting

Shoulder Press (5 x 3)

Accessory Work

2 Count Flutter Kicks (5 x 20)

Flutter Kicks

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

1,2,3,4,…Pull-ups

50 Single Unders
add 1 pull-up every round for 20 mins.

RX+ = Strict pull-ups

20 triple unders

01-14-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Cart wheels

5 Med ball cleans

10 Hollow rocks

Weightlifting

Back Squat (5 x 3 @ 33×1 tempo)

Rest 2 min between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

10 Single arm DB Thruster(50/35)

10 T2B

*EMOM 3 Burpee
* start with 3 burpee, and EMOM after.

** do even reps w/DB (ie, 5&5,2’s, or singles) Just make sure you do as many with both arms.

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

2 Rounds

– 40 Situps

– 40 Hang Cleans (95/65)

– 40 Situps

– 40 Push Press (95/65)

– 40 Situps

– 40 Burpees

Immediately into…

2 Rounds

– 400m Run (split by 200’s)

– 40 Front Rack Lunges (95/65)

– 400m Run (split by 200’s)

– 40 Thrusters (95/65)

01/11/2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

:30 HS hold (Free standing or on wall)

8 Med ball Cleans

Weightlifting

Front Squat (5 x 3 @ 10×9 tempo)

Increase each set.

*tempo is 1 second desend, 0 pause in bottom, explode up, 9 second hold at the top. YOU MUST HOLD FOR 9 SECONDS AFTER THE 3rd REP

Accessory Work

Hollow Rock (5 x 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 AMRAP

200 M Run

10 KB Swings(53/35)

10 Gobblet Squats (53/35)

10 HRPUs

01/10/2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

7 Air Squat

5 Burpee

3 Wall Walks

Weightlifting

Bench Press (6 x 3)

Increase each set

Accessory Work

Ring Rows (6 x 5)

Metcon

Metcon (3 Rounds for reps)

3 – 3 AMRAP (Rest 2:00 between AMRAPs)

30 DUs (60 SUs)

10 Pwr Snatch(95/65)

10 T2B
*Log reps for each AMRAP