This Monday is the last day to order
Honored Prairie
The delivery is this Saturday, September 28th.

Monday, September 23

Class Strength
Straight-leg deadlift – Warm up w/ bar. Get a good stretch. Then 4 sets of 8-10 reps each. Increase load on each set.
Straight-leg deadlift – Practice w/ bar. 2 sets of 8-10 reps with just bar. Then 2 sets of 8-10 reps with relatively light weight.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

• Power snatch – 2×5 @ 60%
• Power clean & power jerk – 2×5 @ 60%

Modular Strength – Do after Modular Skill if you do that.

• Good morning (straight knee, straight feet) – 3×10 w/ light weight
• GHD sit-ups – 3×15

Modular Endurance
5:00 AMRAP

• 5 pull-ups
• 5 lunges per leg
• 5 box jumps 24″/20″
• 5 push-ups      

Core WOD
“Mary”
20 min. AMRAP

• 5 Handstand push-ups  (or progression as needed)
• 10 1-legged squats (or progression as needed)
• 15 Pull-ups (or ring rows as needed)

Tuesday, September 24

Class Strength
Front Squat – 1×10 @ 50%, 1×15 @ 60%, 1×20 @ 70%
Back Squat and Front Squat – 2-3 Sets of each. 5-8 reps each set. Light to moderate weight. Concentrate on form.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

• Snatch – 3x (1×1 @ 70%, 1×1 @ 75%, 1×1 @ 80%)
• Clean & jerk – 3x (1×1 @ 70%, 1×1 @ 75%, 1×1 @ 80%)

Modular Strength – Back squat – 6×4 @ 75% w/ a tempo of 13X1

Modular Endurance – Run 5k

Core WOD
5 Rounds for time:

• Squat Snatch, 5 reps 135/95 95/65 65/35
• T2B, 10 reps
• 20 D/U or 80 Singles

Wednesday, September 25

Class Strength
Strict Press – Warm-up w/ bar for 15 reps, then 10,10,10,10. Increase load on each set. If you don’t complete set, then redo with that weight.
Strict Press – 3-5 sets of 5-8 reps each. Start light and increase wt. slightly each set.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

• 4 sets of (Power snatch + hang power snatch + 2 snatch balance @ 70% (of power snatch))

Modular Strength

• 5 sets of (Push press + power jerk + jerk @ 80% (of push press))

Modular Endurance
3 rounds for time:

• 250 m row sprint
• 10 pull-ups
• 3 min rest      

Core WOD
13.3 Open Workout
(For those that did the Open this year, do the Core WOD before the Class Strength in order to get a good comparison to your Open time.)
12 minute AMRAP

• 150 Wall balls (20/14 lbs to 10’/9′ target)
• 90 Double-unders
• 30 Muscle-ups
• 75 Wall balls (14/10 lbs to 10’/8′ target)
• 200 singles
• 30 Pull-ups

Thursday, September 26

Class Strength
Bench Press – 2×10 @ 70%, 5-5-5-5 (Increase load on each set. If you fail to complete 5, then redo with same load.)
Bench Press – 3-5 sets of 5-8 reps (Light to moderate weight)

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

• 4 sets of (Power clean + hang clean + power jerk @ 70% (of clean))
• Jerk dip squats – 3×4 @ 90% (of jerk)
• Muscle snatch – 3x$ @ 60%

Modular Strength – Push-ups w/ 4×10 lbs. on back – Go to failure and then have partner remove a plate. Go to failure and then remove next plate. Repeat until you fail doing just BW.

Modular Endurance
For time:

• 35-30-25 KB swings @ 35/20#
• 400-200-100m run

Core WOD
Five rounds for time of:
65/45 pound barbell Overhead lunges in place, 12 reps
21 Burpees

45/30 pound barbell behind the neck lunges in place, 12 reps
21 Burpees

Friday, September 27

Class Strength
Deadlift – Work-up to a 1RM
Deadlift – Do 3-5 sets of 5-8 reps each. Don’t go any heavier than a weight at which you can maintain close to perfect form.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

• Snatch – 3×1 @ 75%
• Clean & jerk – 3×1 @ 75%
• Front squat – 3×3 @ 80%

Modular Strength –

Modular Endurance
3 Rounds for Time of:

• 200m Run
• 15 Back-hip Extensions
• 15 GHD Sit-ups

Core WOD
4 Rounds for time:

• 400m Run
• 15 DB Burpees 45/30 30/20 12/8
• 15 Ring Dips Bar Dips Box Dips

Saturday, September 28

Class Strength – None today. Core WOD is a long one.

Modular Skill – Make up any you missed this week.

Modular Strength – Make up any you missed this week.

Modular Endurance – Make up any you missed this week.

Core WOD

“The Don“
For time:

• 66 Deadlifts, 110/70 75/55
• 66 Box jump, 24/20″ 20/16″
• 66 Kettlebell swings, 55/35# 35/20#
• 66 Knees to elbows
• 66 Sit-ups
• 66 Pull-ups
• 66 Thrusters, 55/35 35/15
• 66 Wall ball shots, 20/14# @ 10’/9′
• 66 Burpees
• 66 Double-unders or 330 singles

If you’ve been doing CrossFit for less than 6 weeks or 12 classes, then do only 33-44 reps for each exercise.

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.