(832) 644-5022

W.O.D.

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

5/3/2018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 10 PVC Pass Throughs

– 10 PVC Around the Worlds

– 5 Inchworms (no Pushup)

– 10 Leg Swings each leg (front to back)

– 10 Leg Swings each leg (side to side)

Weightlifting

Deadlift (4 x 3 ALL SETS (75% – 85%))

Warm up to your percentage and do ALL SETS there

Metcon

https://youtu.be/KNpW0aoVM4E

Metcon (AMRAP – Rounds and Reps)

Metcon 1

7min AMRAP

– 5 Pullups

– 10 Knees to Elbow

– 5 Thrusters (115/85)

Scaled: (95/65)
** REST 3min **

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon 2

7min AMRAP

– 5 Chest to Bar

– 10 Toes to Bar

– 5 Thrusters (135/95)

Scaled: (115/85)