CrossFit Mokena
Announcements:
May 19-25
GIVEAWAYS EVERY SINGLE DAY
1 Grand Prize Winner Announced at our Memorial Murph Cookout on the 25th!
LAST CALL TO ORDER A SHIRT!!!
Daily WOD:
Monday, May 20th, 2024
KB Kraze
Warm Up
200m Run (Track x1)
2 Rounds
Arm Circles
10 KBS
10 Lunges
10 Push Ups
Then
Stretch!
Strength
1-2-3-4…12
Bench (Spotters Required for Larger Sets)
After Each Round: 3 Pull Ups or 5 R.R.
WOD
1000m Row/800m Run (Track x5)
40 KBS 55/35
40 KB Lunges
Saturday, May 18th, 2024
Hero WOD Randy and ¼ Murph
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
Warm Up
PVC Shoulder Stretches
THEN
2 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
THEN
Snatches
Strength
7min Cap
Accumulate 1min Holds
Handstand (Plank if Necessary)
Wall Sit
DB Gun Hold
Static Ring Hold (On Boxes if Necessary)
Rig Hang
WOD 1
For Time
75 Power Snatch 75/55
WOD 2
¼ Murph: 18min Cap
400m Run
25 Pull Ups
50 Push Ups
75 Air Squats
400m Run
Break Up the Middle However You Want
Friday, May 17th, 2024
Double WOD Duty
Warm Up
2 Rounds: 30 Sec on, 15 off
Mountain Climbers
Mason Twisters
Jumping Jacks
Then
2 Rounds
8 Cal Row
20 DUs
8 Box Jumps
Then
Rope Climbs
OHS
Strength
EMOM x 20min: (4 Rounds)
Min 0: 12/9 Cal Row
Min 1: 1-2 Rope Climbs (3-6 Mod)
Min 2: 50 DUs (x2)
Min 3: 12-14 Burpees
Min 4: Rest
WOD
For Time:
21-15-9
OHS @ 45%
Box Jumps 24/20
Thursday, May 16th, 2024
Double Brood
Warm Up
10 of Each WOD Move
Stretch Between Each Move
Then
Barbell Presses
Strength
EMOM x 5min
5 HEAVY Strict Press
EMOM x 5min
5 Push Press or Jerks
WOD
17min AMRAP
13 Wall Balls
17 Box Jumps 24/20
13 Front Squats @ 50-60%
17 Deadlifts
13 Push Ups
17 Sit Ups
Post WOD
¼ Murph
400m Run
25 Pull Ups
50 Push Ups
75 Air Squats
400m Run
Break Up the Middle However You WantWednesday, May 15th, 2015
Chicago Fire – Under Pressure
C. Emily is Famous!!!
Warm Up
2 Rounds
10 KBS
8 V Ups
100m Run
Then
Rig Shoulder Opener x3
8 Push Ups
Arm Circles
8 Push Ups
Scapular Shoulder Stretch
8 Push Ups
Strength
22min
1 Rep Max Bench
Finish Early?
Stretch or Core Work!
WOD
Season 12 – Episode 12
12min AMRAP
12 KBS 55/35
12 V Ups
12 Pull Ups (18 R.R.)
100m Run
Tuesday, May 14th, 2024
It’s Gonna be a “Goodyear”
Warm Up
7min AMRAP
10 Sledgehammer Hits
15 Air Squats
20 Sec Baby Maker Stretch
4 S.A. Devil Press
THEN
Tire Flips
Then
Deadlifts
Cleans
Strength
EMOM x 12min
Min 0: Tire Flips
Min 1: 10 Push Ups AND 15 Air Squats
Min 2: 12 Box Jumps 24/20
WOD
18 min AMRAP
12 Deadlifts
10 Cleans @ 55%
24 Sledgehammer Hits (12 Each Side)
10 S.A. Devil Press 50/35
Post WOD
3 Rounds Cindy
800m Run
Monday, May 13th, 2024
Death By Power Cleans
Warm Up
10 Scapular Stretches: 3 Sec
Forearm Stretch
Then
2 Rounds: 8min
10 Power Cleans
10 Back Squats
5 HSPUs
5 Burpees
Baby Maker Stretch
Strength
EMOM x 14min
E: 4-6 Back Squats @ 65%
O: 8-10 HSPUs (x2 Box/DB Press)
OR
Work on Handstands
WOD
13min Cap (Round of 12 survives!)
Death By Power Cleans @ 50%
First 5 Rounds: 4 Bar Hopping Burpee Buy In
Min 0: 4 Burpees
Min 1: 4 Burpees + 1 Clean
Min 2: 4 Burpees + 2 Cleans
.
.
.
Min 5: NO MORE BURPEES! Just 5 Cleans
Once “Dead” 1 min rest, then 7 Bar Hopping Burpees every min till cap
Saturday, May 11th, 2024
Girl WOD Barbara
Warm Up
200m Run
Stretches:
Wall Shoulder Stretch
Spiderman
Butterfly
Cobra
Then
2 Rounds
8 Push Ups
8 Sit Ups
8 Air Squats
Then
30 Sec Rig Hang
20 Jumping Jacks
Stretches:
Rig Shoulder Opener
Baby Maker
Quads
WOD
5 RFT
20 Pull Ups (30 Ring Rows)
30 Push Ups
40 Sit Ups
50 Air Squats
3min Rest
Friday, May 10th, 2024
C. Christie Warned Us…
Heavy Day
Warm Up
PVC Shoulder Stretches
100m Farmers Carry
2 Rounds
10 Sit Ups
10 Push Ups
10 Air Squats
Then
100m Farmers Carry
Forearm Stretch
Core
1min Plank
Then
3 Rounds
10 KB Side Bends (Each)
15 V Ups
Then
1min Plank
WOD
NOT for Time
20 Strict Press
200m Farmers Carry 55/35 EACH Hand
30 Push Press
200m Farmers Carry 55/35 EACH Hand
40 Push Jerks
200m Farmers Carry 55/35 EACH Hand
Strict Press AHAP. Should take MULTIPLE sets to get to 20.
If super limited by strict press ADD weight for Push Press. It’s heavy day!!!
Post WOD
800m Run (Track x5)
Thursday, May 9th, 2024
Scott Panchik’s WOD with C. Sheri and C. Christie Flair
Warm Up
30 Sec, No Break
Lunges
Air Squats
Jumping Jacks
Then
PVC Shoulder Stretches
Forearm Stretch
Complete the Strength
Then
Wall Walks
Barbell Complex
Strength
7min Cap
2 min Wall Sit
2 min Plank (Any Style)
1 min Rig Hang
WOD
9 Rounds
8 Hang Cleans
8 Lunges
8 Push Jerks
4 Wall Walks (12 Inch Worms with a Push Up)
Barbell MUST be Unbroken. Every Rest = 2 Burpees On the Spot
Score is Weight on Barbell and Number of Burpees
Wednesday, May 8th, 2024
This is a Partner WOD…Right?!?!
Warm Up
20 High Knees
20 Butt Kickers
10 Air Squats
Quad Stretch
Ankle Twists
2 Rounds
6 Lunges (Add Barbell)
6 Thrusters
6 Front Squats
6 Push Press
Then
Scapula Shoulder Press
Forearm Stretch
Cleans
Deadlifts
Core
For Time
30 Sec Plank
60 Sit Ups
30 Sec Plank
WOD
For Time: 30min Cap
80 Front Rack Lunges
Every Break: 2 Cleans
Then
4 Rounds
12 Thrusters
12 Front Squats
12 Push Press
Then
80 Hang Cleans
Every Break: 4 Deadlifts
Tuesday, May 7th, 2024
April Showers Bring May Flowers
Warm Up
2 Rounds: 30 on, 15 off
Sit Ups
Air Squats
PVC Pass Throughs
Banded Pull Downs
Then
Psoas Stretch
Then
SDHPs
Bench
Strength
EMOM x 15min
Min 0: 8-10 Bench
Min 1: 30 Sec HS Hold or 40 Sec Waiters Hold
Min 2: 16 Lunges + 10 Calf Raises w/DB on Traps
WOD
17min AMRAP
200m Run (Track x1)
1 Round Cindy
8 SDHPs 95/65
Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
Monday, May 6th, 2024
Repeat WOD!!!
Warm Up
2 Rounds
8 KBS
8 Sit Ups
8 Lunges
8 Push Ups
Gun Walk Down and Back
Then
Stretch While Coach Demos!
2 Rounds
5 Snatch Pulls
5 Snatches
Strength
EMOM x 6 min
E: 4 Power Snatches @ 75%
WOD
For Time: 25 min Cap
80 DUs (x2)
80 Air Squats
Gun Walk Down and Back
60 Sit Ups
60 Deadlifts @ Strength Weight
Gun Walk Down and Back
40 KBS 65/45
40/32 Cal Row
Gun Walk Down and Back
20 Push Ups
20 Goblet Lunges w/1 DB
Gun Walk Down and Back
Saturday, May 4th, 2024
May the 4th Be With You
Warm Up
2 Rounds: 5 min
30 Sec Box Shoulder Stretch
8 V Ups
3 Wall Walks
Then
PVC Stretches while coach demos Barbell
Deadlifts
Power Cleans
Jerks
Strict Press
Then
TGU
Strength
EMOM x 6min
6-8 Strict Press @ 60%
WOD
Buy In or Cash Out
1200m Row/1000m Run (Track x5)
4RFT
4 C2B (6 Pull Ups/8 R.R.)
5 HSPUs (x2 mod)
6 Deadlifts
1 Clean @ 65%
2 Jerks @ 65%
3 Wall Walks (9 H.R. Push Ups)
7 TTB (x2 mod)
*3 ½ TGU 65/45
8 KBS
*Switch Arms Each Round
(1200m = Solo Movie – Kessel Run in 12 Parsecs)
Post WOD
9 Rope Climbs (Rise of Skywalker)
Friday, May 3rd, 2024
Barbell Tabata
Warm Up
3 Rounds: 6min
10 Sit Ups
30 Sec HS Hold
10 Eagles
Then
Deadlifts
Front Squats
Push Press
Core
Tabata V-Ups
Skill
7 min
Work on Handstands
WOD
Tabata Deadlift @ 45%
Tabata Front Squats
Tabata Push Press
1 min Rest Between Tabata’s to Change Weight. Each Round should be Lighter
Scores it TOTAL reps.
Thursday, May 2nd, 2024
Heavy Day: Cleans, Back Squats, and Deadlifts
Warm Up
Butt Kickers down
Toy Soldiers back
Shoulder Rolls
Then
250m Row/200m Run
8 Push Ups
10 Supermans
10 Deadlifts
10 Strict Press
10 Leg Swings
Core
3 Rounds
20 Single Leg V Ups
45 Sec Plank
Form Drills
Empty Barbell
Heavy Warm Up
9 Min
8-6-4-3-3-3…
Add Weight Until 85-90%
WOD
E2MOM: 10 Min
3 Cleans
85-90% for all sets if form remains excellent
E2MOM: 10 Min
3 Back Squats
80-85% for all sets if form remains excellent
Then: On Your Own
Same Weight as BS
4x6 Deadlifts
*Beginners: Focus on form over load*
Cool Down
Box Shoulder Stretch
Scorpions
Wednesday, May 1st, 2024
Broomstick Mile
Warm Up
200m Run
THEN
6 of Every WOD Move
WOD
For Time
25 Back Squats
25 Front Squats
25 OHS
400m Run (Track x2)
25 Strict Press
25 Push Press
25 Push Jerks
400m Run
50 Hang Cleans
400m Run
50 Snatches
400m Run
LIGHT = Hence the Name Broomstick Mile! Intended with Empty Barbell
Pick your WEAKEST lift and set up to 40-45%
Post WOD
50 Sit Ups
50 Back Scratchers
1min Plank
Tuesday, April 30th, 2024
M.J.
Warm Up
2 Rounds (Stagger for Safety)
10 Sledgehammer Hits
15 Air Squats
8 Ring Rows
8 Push Ups
Then
Tire Flips
Stretch:
Baby Maker
Hamstring
Quad
Then
Jerks
Deadlifts
Strength
EMOM x 12min
Min 0: Tire Flips
Min 1: 10 Ring Rows
Min 2: 10 Push Ups + 15 Air Squats
WOD
23 min AMRAP
6 Jerks
12 Deadlifts @ 40-45%
24 Sledgehammer Hits (12 Each Side)
48 Air Squats
Monday, April 29th, 2024
Jump for Joy
Warm Up
PVC Shoulder Stretches
Ankle Twists
Achilles Plank Stretch
Then
1min to Attempt DUs
Then
Wall Shoulder Opener
Rig Shoulder Opener
Arm Circles
Forearm/Wrist Stretch
Then
10 Empty Barbell Reps
Strength
22 min
Find 1 Rep Max S2O
WOD
For Time: Cap – End of Class
400 DUs (x2)
EMOM 3 Strict Press @ 75%
WOD Starts with Jump Rope
Saturday, April 27th, 2024
Hero WOD Murph Prep
Warm Up
2 Rounds
Jumping Jacks
Wrist Twists/Forearm Stretch
Air Squats
Calf Stretch
Then
200m Run/250m Row
Then
Ninja Flow
WOD
For Time
2 Rounds
200m Run (Track x1)
20 Wall Balls 20/14
Then
400m Run (Track x2)
Then
2 Rounds
10 Pull Ups (15 R.R./Flys)
20 Push Ups
30 Air Squats
Then
400m Run (Track x2)
Then
5 Rounds
5 Pull Ups (7 R.R./Flys)
10 Push Ups
15 Air Squats
Then
400m Run
Post WOD
Accumulate
2min Wall Sit
2min Plank
1min Rig Hang
1min Air Squat
Friday, April 26th, 2024
Aren’t Clusters Just a Mean Version of More Front Squats?!?!
Warm Up
30 Sec Jump Rope
Leg Swings
Jump Rope
Scorpions
Jump Rope
Frog Pose
Then
2 Rounds
10 Sit Ups
10 KBS
Then
Front Squats
Clusters
Strength
EMOM x 12 min
4-6 Front Squats @ 65%
Break after min 7
WOD
For Time
42 Sit Ups
42 DUs (x2)
21 Clusters 95/65
21 KBS 55/35
30 Sit Ups
30 DUs
15 Clusters
15 KBS
18 Sit Ups
18 DUs
9 Clusters
9 KBS
Post WOD
2 Rounds of Double Cindy
10 Pull Ups
20 Push Ups
30 Air Squats
Thursday, April 25th, 2024
What are the Odds?
Warm Up
2 Rounds
Knee Pulls Down
Cherry Pickers Back
Hamstring Stretch
Then
1 Round of WOD
Then
Stretch
Then
Deadlifts
Strength
25 min.
1RM Deadlift
WOD
9min AMRAP
3 Burpees
5 Pull Ups
7 V Ups
9 Jumping Squats
11 KBS 55/35
Wednesday, April 24th, 2024
Sally
Warm up
2 Rounds
10 back jumping jacks
Baby maker
10 push ups
10 tempo air squats (add barbell)
Core
3 rounds: 13 min Cap
20 atomic sit ups 15/10
(20 plate sit ups/20 air squats)
20 plate twisters 15/10
100 flutter kicks
Strength
Sally with push ups
(upon failure hold a plank)
WOD
Sally
Back squats 135/95
Each missed squat = 3 Burpees
Post WOD
3 Laps
2 Rounds of Cindy
3 Laps
Tuesday, April 23rd, 2024
What the ???
Warm up
200m Run
10 Wall Balls
8 R.R.
10 Alt. Snatch
Rig Shoulder Opener
30 Sec Rig Hang
Baby Maker Stretch
THEN
Strength
Then
Deadlift
Front Squats
Pistols
Strength
EMOM x 10 min
Even: 1 strict pull up, 2 kipping pull up, 3 TTB
Scaled: 7 R.R. + 7 V Ups
RX +: 2 Sets – drop in between
*GOAL: unbroken, NO letting go*
Odd: 12-16 Alt. KB/DB Snatch
WOD
17 min AMRAP
10 deadlift
200m run (Track x1)
12 Wall ball 20/14
8 Front Squats @ 50-55%
200m run
12 pistols (9 each leg mod)
Monday, April 22nd, 2024
Thank Me Later
Warm up
PVC stretches
2 rounds: 7 min
8 Air squats
Psoas stretch
6 Box jumps
10 Leg swings
4 HSPU
THEN
Squat clean
Power snatch
Strength
EMOM x 15 min
Min 0: 8-10 DB Bench Press
Min 1: 10-12 burpee to plate *NO 10’s*
Min 2: 30 sec superman hold
WOD
Cap: End of Class
21-15-9
Squat clean @ 60-65%
HSPU (30-20-10 DB Press)
2 min rest *change weights*
9-15-21
Power snatch @ 50-55%
Box Jump 24/20
Post WOD
800m Run (Track x5)
Saturday, April 20th, 2024
Hero WOD Last Alarm
Last Alarm is in honor of Bloomington/Hudson (IL) Firefighter Christopher Brown, who was killed in the line of duty on March 5, 2013 while responding to an accident call on Interstate 39 for Hudson Fire Department. He was a loving husband, father, and friend who will always be remembered for his smile and willingness to help others.
The 3 rounds, 5 movements, and 13 reps signify the date of Chris’ death. Each exercise mimics something commonly found in fire ground operations or used in firefighter training.
Warm up
2 rounds
Arm circles
5 Burpees
Hamstring stretch
Box step ups (Add DB)
Then..
Deadlift
DB Clusters
Strength
12min
Bench Press
WOD
3 RFT
13 Deadlifts 225/155
13 Burpees
13 DB Clusters 50/35
13 Pull Ups (19 R.R.)
13 DB step ups 24/20”, 50/35#
*do NOT drop DB*
Friday, April 19th, 2024
Mr. Clean
Warm up
2 Rounds
100m run
Calf stretch
10 Lunges (Add KB)
10 Air Squats (Add Barbell)
Then
Rope Climbs
Power cleans
Strength
EMOM x 12 min
Min 0: 1-2 rope climbs (3-6 mod)
Min 1: 10 KB alt lunge twist *challenging*
Min 2: 20 Plank Shoulder Taps (HS Challenge)
WOD
16 min AMRAP
200m Run (Track x1)
9 power cleans @50-55%
12 Back Squats
Thursday, April 18th, 2024
Sweet Sixteen
Warm up
2 Rounds
10 shoulder rolls
8 box jumps
5 TTB
10 Air Squats
Then
Sumo wall stretch
Wall Shoulder Stretch
Wall Walks
Pause Back Squats
Then
SDHP
Push jerk
Strength
EMOM: 10 min
Even: 2-3 wall walks (6-9 HR Push Ups)
Odd: 10 3 sec pause empty bar back squats
WOD
16 min AMRAP
6 SDHP 95/65
10 TTB (15 V Ups)
6 Push Jerk
10 Step Ups 50/35
Post WOD (Vest)
200m Run
2 Rounds of Cindy
200m Run
Wednesday, April 17th, 2024
Heavy Day: Ascending and Descending Squat Cleans
Warm up
20 Jumping Jacks
1 Round Cindy
10 Side Lunges
10 Eagles
10 Scorpions
Shoulder Rolls
Hug and Clap
Forearm Stretch
Form Drill
PVC
Empty Bar
Heavy Warm up
8 min
Work up to 60%
WOD
E2MOM: 20 Min
9-7-5-3-1
Starting at 60%
Add 5-10% Each Round
1-3-5-7-9
Descending
Starting At Min 22
Accumulate 2 min Wall Sit
Post WOD (Vest)
400m Run
3 Rounds of Cindy
Cool Down
Eagles
Forearm stretch
Baby maker stretch
Tuesday, April 16th, 2024
Pitch Perfect
Warm up
Down and Back
Bear crawl
Shuffle x2
Burpee broad jump
then
30 on, 15 off
Sit ups
KBS
Lunges
Air Squats
Then
Bench
Strength
12min
Bench
In Sets of 3, work up to a heavy set
WOD
Time Cap: End of class
50 air squats
10 Burpees
40 Sit ups
10 Burpees
30 alt lunges
10 burpees
20 KBS 55/35
10 burpees
Bear crawl down and back
10 burpees
20 KBS
10 burpees
30 alt lunges
10 burpees
40 sit ups
10 burpees
50 air squats
Monday, April 15th, 2024
50% Off!
Warm up
2 round
10 Air squats
Arm circles
Leg swings
High knees/butt kickers
Then
Core
Then
6 of every WOD move
CORE
3 rounds: 5 min cap
10 v ups
20 back scratchers (10 Each Side)
20 bird dog plank (10 Each Side)
WOD
For Time
500m Row/400m Run (Track x2)
50 KBS 55/35
20 Jerks @ 50%
50 box jumps 30/24
20 Front Squats
20 burpees
10 Front Squats
25 box jumps 30/24
10 Jerks
25 KBS
250m Row/200m run (Track x1)
Post WOD
3 Rounds of Cindy
Saturday, April 13th, 2024
Hero WOD Nutts
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
Warm up
2 rounds
Arm circles
Air squats
Achilles/Calf stretch
Sit ups
Then
Deadlift
then
6 of every WOD move
WOD
For time:
10 HSPU (x2 box)
15 Deadlift 250/165
25 Box jumps 30/24
50 pull ups (75 R.R.)
100 wall balls 20/14
200 DU’s (x2)
400m run with plate 45/35 (Track x2)
Friday, April 12th, 2024
Freak Friday
Warm Up
2 Rounds: 30 on, 15 off
Air Squats
KBS
Plank
Then
Hip Flow 1
Then
2 Rounds
8 Deadlifts
8 Back Squats
8 Calf Raises
Then
Stones
Strength
17min
Heavy Unbroken 3 Rep Deadlift
WOD
5 Rounds
6 Stones AHAP
8 Light Unbroken Back Squats
8 Calf Raises
20 KBS 55/35
1min Plank
Post WOD
1min Rig Hang
Thursday, April 11th, 2024
Who made this up?
Warm up
100m Run
30 Sec Jump Rope
Then
10 HR Push Ups
Wall Shoulder Opener
10 Air Squats
Baby Maker
10 Glute Bridges
Glute Stretch
5 HSPUs
5 Pull Ups
Then
Hang clean
Push press
Strength
EMOM x 8 min
Even: 12-15 Glute Bridges 45/35
Odd: 20 air squats (Last min M.E.)
WOD
Time cap: end of class
50 DU’s (x2)
25 hang cleans
50 DU’s
25 push press @ 55%
50 DU’s
1 min rest
100m Run
25 pull up (37 R.R.)
25 HSPU (x2 box)
100m Run
1 min rest
100m Run
40 HR push up
100m Run
Wednesday, April 10th, 2024
Cindy, Wanna Hang Out?
Warm up
6 min AMRAP
10 air squats
Quad stretch
Calf stretch
8 front squats
6 box jumps
5 supermans
Then..
1 Round of Cindy
5 Pull Ups (7 R.R.)
10 Push Ups
15 Air Squats
Strength/Core
EMOM x 12 min
Even: 15-20 Core Moves (Sit Ups, V Ups, Plank Back Strokes, etc)
Odd: 3 front squats @ 70%
WOD
16 min AMRAP
12 DB Hang Snatch (6 each arm) 50/35
15 Box Jumps 24/20
1 Round of Cindy
Tuesday, April 9th, 2024
Half Sisters
Warm up
2 Rounds
100m Run
Arm circles
10 KBS
7 Wall balls
Baby Maker
Then..
Clean & Jerk
Snatches
Strength
EMOM x 20 min
Min 0: 2-3 Tire Flips *challenging*
Min 1: 100m sprint
Min 2: 12 KBS 55/35
Min 3: 30 sec plank hip twists
WOD
13min Cap
15 clean and jerk 135/95
1 min rest
15 snatches 135/95
1 min rest
75 wall balls 20/14
Post WOD
2min Hold
Monday, April 8th, 2024
Total Eclipse
Warm Up
2 Rounds
30 Sec Jump Rope
10 G2O
4 Halos
Then
Cobra
Arm Circles
Hamstring Stretch
Then
TGUs
Bench
Strength
EMOM x 15min
Min 0: 40 Sec Good Mornings
Min 1: 30 Sec Hollow Rock Hold
Min 3: 8-10 Bench
WOD
6 RFT
4 Turkish Get Ups
8 Halos Each Way
20 Ground to Overhead
24 DUs (x2)
Post WOD
2min Hold
Saturday, April 6th, 2024
Hula Hoop Toss
Warm Up
2 Rounds: 30 on 15 off
Toy Soldier
Air Squats
Sit Ups
DB Snatch
Then
Hip Flow 2
Then
Clean and Jerks
WOD: Teams of 3
40min
8 Clean and Jerks @ 50-55%
10 Air Squats
10 DB Hang Snatches 55/30
12 Sit Ups
(Next Athlete Starts)
10/8 Cal Row
2 Hula Hoop Attempts
Score is Number of Successful Tosses
Friday, April 5th, 2024
Double Down
Warm Up
30 Sec Jump Rope
6 Bar Hop Burpees
30 Sec Jump Rope
Deadlifts
10 Leg Swings
Rig Shoulder Opener
Cat/Cow
Butterfly
4 of Each WOD Move
WOD 1: 21min Total
EMOM x 12min
Min 0: 10-12 Deadlifts @ 45%
Min 1: 30 DUs (x2)
Min 2: 7 Bar Hopping Burpees
Immediately Into
3RFT: 9min Cap
WOD 2
10RFT
2 Devil Press 35/20
4 Squat Cleans
6 Push Press
8 V Ups
Thursday, April 4th, 2024
Heavy Day: Clean + Jerk x 2 + Front Squat
Warm Up
*Barbells on the Rig
Jog 6 Laps Around the Box
Down and Back
High Knees
Toy Soldier
Butt Kickers
Then
Full Body Stretch
Then
Barbell Complex
WOD
Min 0, 3, 6: 4 Complexes @ 40-50%
Min 9, 12, 15: 3 Complexes @ 55-60%
Min 18, 21: 2 Complexes @ 65-70%
Min 24: 1 Complex @ 75-80%
Min 27: 1 Complex AHAP
YES – You Can Rest Between C&J
Post WOD
Accumulate 5min of Various Holds
Wednesday, April 3rd, 2024
21-15-9 x2
Warm Up
PVC Shoulder Stretches
2 Rounds
8 Wall Balls
8 KBS
8 Air Squats
9 Push Ups
Then
Hamstring Stretch
Deadlift
Bench
Strength
14min
Work up to a heavy 5 rep bench
WOD
21-15-9
Deadlifts @ 45%
Wall Balls 20/14
THEN
75 Sit Ups
THEN
21-15-9
KBS 55/35
Air Squats
Post WOD
45 Push Ups
April 2nd, 2024
Two Peas in a Pod: Partner WOD
Warm up
2 rounds: 30 sec on, 15 sec break
Cal Row
High Knees
Downward Dog
Michael Phelps
Then
Core
Then
Find a partner
6 of every WOD move
Core
3 rounds: 6 min cap
20 mountain climbers
12 plank up and downs
20 plank hip twists
Partner WOD
30min AMRAP
60/40 cal row (M+F =50 cal)
15 syncro air squats
50 hang cleans @ 45-50%
15 syncro jumping jacks
50 S2O
15 syncro burpees
50 SDHP
15 syncro push ups
*split the row and 50 reps evenly, 1 person working at a time*
April 1st, 2024
Coach Sheri’s B-Day WOD
3/31/1975???
Saturday, March 30th, 2024
Tic-Tac-Toe
Warm UP
90 Sec Cardio
Hip Flow 2
8 of Each WOD Move
30 Sec:
Butterfly
Cobra
Cat/Cow
Core
Abs on Fire – Med Ball Tabata
WOD
35min Total
Round 1:
25 Wall Balls 20/14
25 Push Ups
25 Calorie Row
25 Pull Ups (Empty Bar Mod – No Extra)
Once Done – Place 1 Piece on Tic Tac Toe Board
Round 2:
25 Power Cleans @ 55%
25 Medball Lunges (EACH LEG)
25 Front Squats @ 55%
25 Sit Ups
Once Done – Place 1 Piece on Tic Tac Toe Board
*Complete in Any Order
Cat Game? Complete a Round and Move 1 of YOUR Team’s Pieces
If a Team Wins, We Pause the Clock, Remove All Pieces, Take a Deep Breath, and Start Where We Left Off.
Click the box below to set up your FREE trial class!
Are you an EXPERIENCED CrossFitter from another box looking to drop in? Drop in fee is $22 and that covers up to 3 classes in the same calendar week! Click the box below and sign up for your FIRST Drop In Class.
Owner and Head Coach: Christie Neighbors
Coaches Hotline - Text: 815-277-9179
Email: CFMokena@gmail.com
Address: 8421 W. 191st St., Mokena, IL 60448