It is retest week! We will be testing our Back Squat, Bench Press, Deadlift, and Shoulder Press this week to use for the coming 8 weeks Wendler cycle. Thursday will be available to make up a lift, along with any time before or after class on the second floor. Particularly with the Bench Press, please make sure to have a spotter, if you plan on doing this outside of class hours.
October is fast coming to us, and we have a full schedule for each Saturday.
October 7: Grenade Games at CrossFit OTR in Cleves
October 14: Caleb Memorial WOD, in honor of Jason and Kirsten Schwartz’s son Caleb and Pregnancy and Infant Loss Rememberance Day
October 21: QCC Fall Smackdown: teams of 3. 2 male, 1 female
October 28: Barbells for Boobs: join our team at www.barbellsforboobs.org/qcc and get to fundraising. Please invite any and all friends to donate, attend, participate with us.
Monday:
Back Squat retest
9 Min AMRAP:
9 Kettlebell Swings 53/35
9 Burpees
9 Kettlebell Swings 53/35
9 Box Jumps 24/20
Additional Work:
12 Min EMOM:
5 Bar Muscle Ups
15 GHD Situps
Tuesday:
Bench Press retest
100 Double Unders
100 Air Squats
1000m Run
Additional Work:
15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
9 Strict HSPU
rest :15
6 Strict HSPU
Wednesday:
Deadlift retest
8 Min AMRAP:
10 Toes to Bar
10 Burpees
Additional Work:
Power Snatch: 2-2-2 @ 70%
Snatch Pull: 2-2-2 @ 90%
Overhead Squat: 2-2-2-2 @ 75%
Thursday:
Make up missed lift
12-9-6-3
Strict Ring Dips
Strict Pull-ups
200m Run after each set of Pull-ups
Friday:
Shoulder Press retest
Blitzen:
5 Rounds:
20/15 Cal Row
10 Thrusters 115/80
Additional Work:
Clean and Jerk: Find 1 RM
Snatch: Find 1 RM
Saturday:
Mind Eraser:
In teams of 2:
28 Min AMRAP:
7 Power Cleans 135/95
7 Burpees
200m Run
Each partner completes a full round, before other partner starts.
Additional Work:
5 sets:
6 Ring Muscle Ups, rest as needed between sets
Sunday:
QCC BootCamp
400m Run
40 Jumping Pull-ups
40 Pushups
800m Run
80 Air Squats
80 Double Unders
Sunday Open Gym
Dreamboat
21-18-15-12-9-6-3
Calorie Assault Bike
Strict Press 75/55
