CrossFit Mokena

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Join us on Thursday, July 4th for Mokena’s 4th of July Parade!

The Box is CLOSED for the Holiday.

Please consider donating a bag of candy!

Thursday, June 27th, 2019

21 Pilots 

Warm Up

3 Rounds: 6min

10 Lunges

5 Push Ups

5 Pull Ups

10 Sit Ups

THEN

Clean and Jerk 

Strength

EMOM x 10min

E: 8-10 Pull Ups

O: 40 Sec Plank 

WOD

19min Cap

21 RFT

4 Goblet Squats 55/35

3 Push Ups

2 Clean and Jerk @ 50%

Wednesday, June 26th, 2019

Ferocious 

Warm Up

2 Rounds: 30 on, 15 off

Alt KB Step Ups

Hang Cleans

Push Press

Air Squats

THEN

30 Sec Baby Maker (x2)

The Back Squats 

Strength

E2MOM x 12min

Back Squats

10-8-6-4-4-4

Starting @ 45% 

WOD

15min Cap

6RFT

8 Hang Cleans

10 Push Press @ 40-45%

12 Alt KB Step Ups 55/35 24/20

2min Rest

500m Row

Tuesday, June 25th, 2019

Misty and Christie – Partner WOD 

Warm Up

Jump Rope Skills

Then

5 Of Each WOD Move

(2 Rope Climbs, 10 Cal Row) 

WOD

For Time
3 Rounds:
42 Wall Balls 20/14
30 Toes-to-bar
18 Deadlifts @ 65%
THEN

4 Rounds:
40 Push-ups
4 Rope Climbs (x3 Mod)

THEN
5 Rounds:
20 Cal Row
30 Russian Kettlebell Swings 75/55

Split Reps Evenly – 1 Person Working at a Time

Monday, June 24th, 2019

OLY Open 19.4

Complex: Snatch + Snatch + Clean + Clean 

Warm Up

PVC Shoulder Stretches

Then

2 Rounds

200m Run

15 Air Squats

10 Push Ups

Then

Complex

WOD

5 Minute Clock to Establish Max Load in 4 Lifts
Lift 1: Snatch
Lift 2: Snatch
Lift 3: Clean
Lift 4: Clean 

Snatch: May be any style; Muscle, Power, Split, or Squat. In the Snatch the barbell will move from the ground to the overhead in 1 fluid motion. The repetition finishing when the barbell is locked out overhead with the hips and knees extended.  

Clean: May be any style; Muscle, Power, Split, or Squat. In the clean the barbell will move from the ground to the shoulders in 1 fluid motion. The repetition finishing when the barbell is on the Athletes shoulders with hips and knees extended and elbows in front of the barbell. 

Lifts must be completed in the order listed.

Score: Total Load (Snatch 1 + Snatch 2 + Clean 1 + Clean 2) 

Post WOD

In a Vest

3RFT

400m Run

10 Box Jumps 24/20

10 Step Ups (Left)

10 Step Ups (Right)

Friday, June 21st, 2019

Get ‘er Done

 Warm Up

2 Rounds:

10 Sit Ups

Baby Maker Stretch

7 Burpees

Arm Circles

12 Air Squats

Then

Tire Flips

 Strength/Skill/Mobility

20min

Work on Your Goat, Find a Max, or Stretch

 WOD

12min AMRAP

200m Run

2 Tire Flips

15 Push Ups

10 Sit Ups

Thursday, June 20th, 2019

Elizabeth 

Warm Up

1 Round

10 Deadlifts

10 Power Cleans

8 Push Ups

5 Dips

8 Supermans

Hamstring Stretch

Wrist Twists

Then

1 Rope Climb

3 Stones 

Strength/Core

EMOM x 15min

Min 1: 40 Sec Grip Strength (Hang, Hold)

Min 2: 40 Sec Plank (Switch it Up)

Min 3: 3-5 Stones AHAP 

WOD

21-15-9

Cleans 135/95

Ring Dips (x2 Box)

Wednesday, June 19th, 2019

Chip ‘n Dale (chipper)

Warm Up

200m Run

Then

2 Rounds

8 Strict Press

8 Push Press

Then

8 of Each WOD Move

Strength

E2MOM x 12min

E: 5-7 Strict Press @ 55%

O: 35 Sec. Air Squat Hold 

WOD

For Time: 20min Cap
80 DUs (x2)
70 Push Press 45/35
60 Air Squats
50 KB/DB Snatches 55/35
40 Box Jumps 24/20
30 HSPUs (x2)
200m Run
10 C2B (x2 R.R.)

Tuesday, June 18th, 2019

Wait…It’s TWO Rounds??? 

Warm Up

Shoulder Rolls and Forearm Stretch

While Coach Demos

3 Rounds: 7min

8 Jumping Squats

20 DUs

5 HSPUs

8 OHS

Then

4min

Set Up WOD Weight

Calf Stretch

Michael Phelps 

WOD

2 Rounds: 35min Total
5min. EMOM:
45 DUs (x2)
Immediately into;
5min. EMOM:
6 OHS @ 40%
Immediately into;
5min. EMOM:
10 HSPUs (x2 Box)
Rest 5min.
Score is Number of Completed Rounds of the 30

Monday, June 17th, 2019

OLY Open 19.3

Complex: 3 Deadlifts + 2 Hang Cleans + 2 Deadlifts + 1 Hang Clean 

Warm Up

200m Run

Then

2 Rounds: 30 Sec, No Break

Arm Circles

Lunges

Rig Shoulder Opener

Leg Swings

Then

Complex 

WOD

Complex: 3 Deadlifts + 2 Hang Cleans + 2 Deadlifts + 1 Hang Clean 

Deadlift: In the deadlift, the athlete will move the barbell from the ground a standing position. The repetition is finished when the athlete’s hips and knees are fully extended with the shoulders behind the barbell.

Hang Clean: In the hang clean, the athlete will move the barbell from above the knees to the shoulders in 1 fluid motion with the repetition finishing when the barbell is on the athlete’s shoulders with hips and knees fully extended and elbows in front of the barbell. 

Regripping the barbell at your hips IS allowed. Regripping at the floor or dropping the barbell between movements is NOT allowed. 

Post WOD

3 Rounds

200m Farmers Carry 55/35

12 Lunges

12 Push Ups

12 V Ups

DO NOT Drop the KBs Outside!!!

Saturday, June 15th, 2019

Hero WOD Ralph

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device. 

Warm Up

600m Run

Then

7min AMRAP

8 Deadlifts

Quad Stretch

5 Burpees

Rig Shoulder Opener

1 Rope Climb

20 Sec Rig Hang 

WOD

4RFT

8 Deadlifts @ 250/170 (or 65%)

16 Burpees

3 Rope Climbs (9mod)

600m Run

(Stagger as Necessary for Rope Climbs)

Friday, June 14th, 2019

Dos Mas

 Warm Up

Down and Back

Hurdle Overs

Shuffle (x2)

Toy Solider

Then

3 Rounds

4 Pause Back Squats

5 TTB

6 Alt. Snatch

 Strength

EMOM x 10min

8-10ish Back Squats @ 40%

(Squat for 30 Seconds – Rest for 30 Seconds)

 WOD

15min AMRAP
2 Alt. KB/DB Snatch 55/35 (Round 1)
1 Round of 3-6-9
4 Alt. DB Snatch 55/35 (Round 2)
1 Round of 3-6-9
6 Alt. DB Snatch 55/35 (Round 3)
1 Round of 3-6-9
Etc.

3-6-9 is 3 TTB, 6 Push Ups, 12 Air Squats

Score is Final Round of Completed Snatches Plus Reps

Thursday, June 13th, 2019

Elton and Bernie – Partner WOD 

Warm Up

6min, Keep Moving

10 Cal Row

8 Wall Balls

10 Side Lunges

Baby Maker Stretch

5 Push Ups

10 Jumping Jacks

Then

Clean and Jerk

Then

4 min

Set Up for WOD Weights 

WOD

28min. Running Clock...
200/160 Cal Row
150 Wall Balls 20/14

In remaining time, get as far as possible:
30 Clean and Jerk @ 40%
30 Clean and Jerk @ 50%

30 Clean and Jerk @ 60%

30 Clean and Jerk @ 70%

Reps Split Evenly

Score is Total Number of Clean and Jerks

Wednesday, June 12th, 2019

Double WOD Duty 

Warm Up

2 Rounds: 30 Sec on, 15 off

Mountain Climbers

Mason Twisters

Jumping Jacks

Then

10 Cal Row

1 Rope Climb

20 DUs

Then

OHS
Strength

EMOM x 20min: (4 Rounds)
Min 1: 12/9 Cal Row
Min 2: 1-2 Rope Climbs (3-6 Mod)
Min 3: 15 Burpees
Min 4: 50 Double Unders (x2)
Min 5: 15 Slam Balls 20/14

WOD
For Time:
21-15-9
OHS @ 45%
Box Jumps 24/20

Tuesday, June 11th, 2019

Keep Your Chin Up 

Warm Up

8min AMRAP

10 Cal Row

8 Power Cleans

10 Arm Circles

5 HSPUs

5 Chin Ups

6 Burpees 

Strength

E2MOM x 20min

10/7 Cal Row

3 Power Cleans Starting @ 50%

Add Weight If Time

WOD

For Time:
10-9-8-7-6-5-4-3-2-1
Chin-Ups (Not x2)
HSPU's (x2 Box)

Monday, June 10th, 2019

OLY Open 19.2

Complex: 2 Position Snatch (Floor and Hang) + Overhead Squat

Warm Up

PVC Shoulder Streches

Then

2 Rounds 30 on, 15 off

Wall Balls

Box Shoulder Opener

Box Jumps

Then

Complex Lifts 

WOD

Complex: 2 Position Snatch (Floor and Hang) + Overhead Squat 

MOVEMENT STANDARDS

Snatch: May be any style; Muscle, Power, Split, or Squat. In the Snatch the barbell will move from the starting position to overhead in 1 fluid motion, the repetition finishing when the barbell is locked out overhead with the hips and knees extended. The bar must clear the head before the athlete presses out. Must completely stand up each snatch with hips and knees fully extended before lowering the barbell into the next lift of the complex. Regripping the barbell at your hips is allowed. Dropping the barbell between snatches is NOT allowed.

Positions will be Snatched from the Floor, then hang (above the knee). 

Overhead Squat: In the Overhead Squat the Athlete will move from the finished position of the hang snatch, pass through a full depth squat with hip crease below the knee, and return back to the standing position with hips and knees extended, and bar over the midline of the body.  

Post WOD

400m Med Ball Run

30 Sit Ups

200m Med Ball Run

15 Sit Ups

100m Med Ball Run

8 Sit Ups

Saturday, June 8th, 2019

Hero WOD Moore

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt. 

Warm Up

Calf Stretch                

Forearm Stretch

Then

3 Rounds

200m Run

10 Sit Ups

1 Rope Climb

Then

3min

Warm up for HSPUs 

WOD

20min AMRAP

1 Rope Climb (x3 mod)

400m Run

Max Reps HSPUs

Stagger the rope climb and Run, end each round with HSPUs.

Score is total HSPUs

Friday, June 7th, 2019

No Score – 3, 2, 1, Work 

Warm Up

PVC Shoulder Stretches

Then

6min AMRAP

8 Box Jumps

8 Wall Balls

8 Power Cleans

Hamstring Stretch

Then

Snatch 

Strength

12min Total

Snatch (Power or Squat)

3 EMOM x 3min. @ 60%

1min to Add Weight
2 EMOM x 3min. @ 70%

1min to Add Weight
1 EMOM x 4min. @ 80%

WOD

EMOM x 18min.
Min. 1) 20 Wall Balls 20/14
Min. 2) 10 Power Cleans @ 50%
Min. 3) 15 Box Jumps 24/20

Thursday, June 6th, 2019

Multiples of 10 

Warm Up

2 Rounds: 45 on, 15 off

Slam Balls

Plank Hold

Rowing

Then

2 Rounds

5 Push Press

5 Split Jerks

2 Wall Walks 

Strength

EMOM x 12min

E: 4 Split Jerks @ 65-70%

O: 30 Seconds of Wall Walks 

For Time: Cap – End of Class
1000m Row/800m Run

Then

10 Rounds

10 Push Press @ 40%

1 MU (2 Pull Ups/2 Dips, 3 Empty Bar)

10 Slam Balls 20/14

Wednesday, June 5th, 2019

D@mn Deadlifts 

Warm Up

200m Run 

Calf Stretch

Shoulder Rolls

Then

2 Rounds: 5min

10 Deadlfits

10 Leg Swings

5 Burpees

8 Air Squats 

Skill

90 Sec M.E. DUs

30 Sec Break

90 Sec M.E. DUs 

WOD

For Time: 27min Cap

21-15-9
Deadlifts @ 50%
Lateral Bar Hopping Burpees
2min Rest
15-12-9
Deadlifts @ 60%
Lateral Burpees
2min Rest
12-9-6
Deadlifts @ 70%
Lateral Burpees
2min Rest
9-6-3
Deadlifts @ 80%
Lateral Burpees

If you finish early you get extra rest.

Score is how many sections you completed (0,1,2,3,4) and final deadlift weight.

Tuesday, June 4th, 2019

Squat Till You Drop 

Warm Up

Jump Rope Skills

Then

30 sec, no break

Push Ups

Psoas Stretch

Air Squats

Psoas Stretch

Break

Then

Front Squats

Thrusters 

Strength

E2MOM x 10min

5 Back Squats Starting at 65%

Last Set – Max Perfect Form Reps 

WOD

For Time: 18 min Cap
15-12-9-6-3
Thrusters
*15 TTB after each set
15 set: 95/65
12 set: 115/75
  9 set: 135/95
  6 set: 145/100    
  3 set: 155/105    

Start LIGHT (50%) and try to add each round.

Monday, June 3rd, 2019

OLY Open 19.1

Complex: 1 Clean + 1 Front Squat + 1 Shoulder to Overhead 

Warm Up

Down and Back

High Knees

Toy Soldier

Hurdle Overs

Then

2 Rounds 30 on, 15 off

Wall Balls

Rig Shoulder Opener

Jump Rope

Then

Complex Lifts 

WOD

Complex: 1 Clean + 1 Front Squat + 1 Shoulder to Overhead

https://vimeo.com/333469642


MOVEMENT STANDARDS

Clean: May be any style; Muscle, Power, Split, or Squat. In the clean the barbell will move from the ground to the shoulders in 1 fluid motion. The repetition finishing when the barbell is on the Athletes shoulders with hips and knees extended and elbows in front of the barbell.

 Front Squat: In the Front Squat the Athlete will move from the finished position of the Clean, pass through a full depth squat with hip crease below the knee, and return back to the standing position with hips and knees extended, and elbows in front of the barbell. 

 Shoulder to Overhead: may be any style; Strict Press, Push Press, Push Jerk, Split Jerk. The repetition finishing when the barbell is locked out overhead in the center of the Athletes body, hips and knees fully extended, and feet back in line and underneath the Athletes body. 

Post WOD

800m Run

30 Sit Ups

10 Push Ups

400m Run

15 Sit Ups

15 Push Ups

200m Run

8 Sit Ups

20 Push Ups

Saturday, June 1st, 2019

Hero WOD Hall

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah. 

Warm Up

2 Rounds: 10min

200m Run

Calf Stretch

10 Power Cleans

10 KB Snatches

Forearm Stretch 

WOD

5RFT

3 Cleans 225/155

200m Run

20 KB Snatches (10 Each Arm) 55/35

2 min Rest

Friday, May 31st, 2019

KettleBells for Days!!!

 Warm Up

Wrist Twists

Forearm Stretch

Then

2 Rounds: 30 on, 15 off

Lunges

Air Squats

Baby Makers

KBS

Then

4 TGU

Then

4min to Warm Up For

The Strength

 Strength

E2MOM x 16min

8 Double KB Lunges AND

8 Double KB Front Squats

50/35

 WOD

3 RFT: Cap – End of Class

4 TGU 55/35 (2 Each Side)

15 KBS

2 TGU (1 Each Side)

10 KBS

One KB for the Workout

Post WOD

200m KB Farmers Carry AHAP

Thursday, May 30th, 2019

Nine Lives 

Warm Up

10 Pass Throughs

5 Around the World

10 Jerks

Calf Stretch

5 Burpees

5 Pull Ups 

Strength

25 min

1RM Jerk 

WOD

9 min AMRAP

6 Bar Facing Burpees

8 Deadlifts @ 40-45% (Unbroken)

10 Pull Ups

Wednesday, May 29th, 2019

Triple Threat 

Warm Up

PVC Shoulder Stretch on Your Own

Then

10 OHS

THEN

10 of Every WOD Move 

Strength

EMOM 7 min

5 OHS @ 65% 

WOD

19 min WOD

4 min AMRAP

10 Box Jumps 24/20

10 Burpees

10 Deadlifts

2 min Rest

5 min AMRAP

8 Pull Ups

8 Push Ups

8 Power Cleans

2 min Rest

6 min AMRAP

6 Jumping Squats

6 Front Rack Lunges (Base Weight off this Move)

6 Jerks

Tuesday, May 28th, 2019

Sandbag Complex 

Warm Up

1 Quick Round

250m Row/200m Run

Forearm Stretch

Knee Pulls Down and Back

Then

Sandbag Complex

Then

Clean Pulls

Squat Cleans 

Strength

25 min

1RM Squat Clean 

6 min AMRAP

Sandbag Complex

Burpee – Clean – Press – Back Squat – 2 Alt. Lunges

Monday, May 27th, 2019

MURPH

9:00 and 10:30am

Hero WOD Murph

Lt. Murphy was an avid adherent of CrossFit, and after his death one of his favorite workouts was named after him. The workout, which he referred to as ‘Body Armor,’ is now called ‘Murph.’ While wearing a 20 lbs weighted vest (substitute for body armor), it is a one-mile run followed by 100 pull-ups, 200 push-ups and 300 squats, followed by another mile; done for time.

This workout is performed at thousands of CrossFit boxes around the world on Memorial Day.

LT Murphy was killed June 28, 2005 after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds.

Operation Red Wings was a counter-insurgent mission in Kunar province, Afghanistan, involving four members of the United States Navy SEALs. Murphy and two other SEALs, Danny Dietz and Matthew Axelson, were killed in the fighting, in addition to 16 American Special Operations Forces soldiers, who were killed when their helicopter was shot down while attempting to extract the SEAL Team. Prior to a helicopter being shot down in 2011, it was both the largest loss of life for American forces since the invasion began and the largest loss for the SEALs since the Vietnam War. Marcus Luttrell was the only surviving American soldier from the squad.

Team Never Quit Embodies

The Heart of A Warrior

Our commitment is to honor those who have fallen, stand with those who have survived, and share their stories that we might inspire others to Never Quit.

Warm Up

400m Run

10 Pass Throughs

5 Baby Makers

5 Pull Ups

5 Push Ups

5 Air Squats

Forearm Stretch

 WOD

Full Murph

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Break up as Necessary

 Partner Half Murph

800m Run Together

THEN

20 Alternating Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

THEN

800m Run Together

 Solo Half Murph

½ Mile Run

50 Pull Ups

100 Push Ups

150 Air Squats

½ Mile Run

Break Up as Necessary

 Murph Games Style

1 Mile Run

THEN

5 Rounds

20 Pull Ups

40 Push Ups

60 Air Squats

THEN

1 Mile Run

Saturday, May 26th, 2018

Mickey and Minnie - Partner WOD 

Warm Up

10 min

10 Burpees

Toy Soldier Down

High Knees Back

10 Deadlifts

10 Hang Cleans

10 Push Jerks

20 Sec Rig Hang

Wrist Twists 

Core

3 Rounds

10 V Ups

20 Back Scratchers

30 Flutter Kicks 

WOD

25min AMRAP

10 Synchronized Burpees

50 Deadlifts

10 Synchronized Burpees

50 Hang Cleans

10 Synchronized Burpees

50 Push Jerks

65% of Clean or Jerk – whichever is lighter 

Burpees are done at the same time. Each person has their own bar. You pick ONE weight for the WOD.  While one does reps, the other must hold the bar off the ground (deadlift, front rack, back rack, doesn’t matter).

Friday, May 24th, 2019

Isabel

 Warm Up

10 min: Keep Moving

250m Row/200m Run

10 Leg Swings

10 Side Lunges

5 Pause Front Squats

10 Snatches

Shoulder Rolls

 Strength

20 min

1RM Front Squat

 WOD

For Time

30 Snatches 135/95

Thursday, May 23rd, 2019

CrossFit Complex 

Warm Up

Side Shuffle Down and Back x2

5 Rig Complex (Pull Up/TTB)

2 Sandbag Clean and OH

Sumo Wall Stretch

Then

Power Cleans

Back Squats 

Strength

EMOM x 8 min

6-8 Back Squats at 45-50% 

WOD

25 min Cap

10 Rig Complex

20 Sandbag Clean and OH

20 OH Plate Lunges 45/35

20 Deadlifts @ 60%

40 Sit ups

20 Deadlifts

20 OH Plate Lunges

20 Sandbag Clean and OH

10 Rig Complex

Wednesday, May 22nd, 2019

Forge Ahead 

Warm Up

6min: Keep Moving

250m Row

10 Wall Ball Push Press

Rig Shoulder Opener

8 TTB

Shoulder Rolls

Then

Strict Press

Push Press

Thrusters 

Strength

25 min

1RM Strict and Push Press 

WOD

For Time: 12 min Cap

1000m Row

THEN

15-10-5

Thrusters @ 50%

TTB

Tuesday, May 21st, 2019

Dirty Thirty 

Warm Up

PVC Shoulder Stretches

Baby Maker Stretch

THEN

5 of Every WOD Move 

WOD

For Time: 35min Cap

30 Box Jumps 24/20

30 C2B Pull Ups (Jumping C2B)

30 KBS 55/35

30 Front Squats

30 TTB

30 Push Press @ 65%

30 Deadlifts

30 Wall Balls

30 Burpees

30 DUs (x3) 

Post WOD

3 Rounds

15 Sit Ups

15 Leg Raises

Monday, May 20th, 2019

Dynamite 

Warm Up

1 Round

250m Row

10 Shoulder Rolls

5 Pull Ups/5 Ring Rows

5 Burpees

10 Leg Swings

Hamstring Stretch

Then

Clean Pulls

Clean and Jerk 

Strength

25 min

1 RM Clean and Jerk 

WOD

For Time: 8 min Cap

12-9-6

Bar Facing Burpees

Deadlifts @ 45-50%

Pull Ups (Not x2 Ring Rows)

Saturday, May 18th, 2019

Donald and Daisy – Partner WOD 

Warm Up

8 Cal Row/100m Run

5 HIGH Box Jumps

10 KBS

10 Arm Circles

10 Snatches

100m Run with Med Ball 

WOD

For Time

14 Alternating Rounds

10 Box Jumps 24/20

10 Snatches 95/65

10 Pull Ups

8 Cal Row/100m Run 

Partner 1 Completes a Round

Partner 2 Holds a Med Ball – Ball Can Never Touch the Floor

Each Person Completes 7 Rounds

Friday, May 17th, 2019

Addition is Addictive! 

Warm Up

6min: Keep Moving

10 Pass Throughs

5 Around the World

10 Jumping Squats

2 Tire Flips

200m Run

Then

Deadlifts 

Skill/Core

8 min

E: 30 Sec Plate Walks (15# Plate)

0: 30 Sec Plank Hip Twists 

WOD

8RFT: 25min Cap

2 Tire Flips

200m Run

3 Deadlifts: Start LIGHT

(Men +20, Women +10 EVERY Round)

Thursday, May 16th, 2019

Gotta Love Lunges 

Warm Up

Inch Worm Complex

THEN

10 Arm Circles

10 Front Rack Lunges

8 HSPUs

Then

Snatch Pulls

Power Snatch 

Strength

20 min

1RM Power Snatch 

WOD

10min AMRAP

10 HSPUs (x2 Box)

14 Front Rack Lunges 95/65

Wednesday, May 15th, 2019

Triple 21-15-9  

Warm Up

200m Run

THEN

10 of Each WOD Move 

WOD

For Time

21-15-9

Power Snatch

Pull Ups (not x2)

3 min Rest

21-15-9

OHS

TTB

3 min Rest

21-15-9

Thrusters

Burpees

45-50% of Weakest Lift 

Post WOD

1,000m Run

Tuesday, May 14th, 2019

Clean Sweep 

Warm Up

10 min: Keep Moving

10 Supermans

200m Run

Psoas Stretch

8 Pause Back Squats (3 sec hold)

8 Power Cleans

8 HR Push Ups 

Strength

25 min

1RM Back Squat 

WOD

7 min AMRAP

2 Power Cleans @ 85%

10 HR Push Ups

Monday, May 13th, 2019

Michael 

Warm Up

2 Rounds: 8min

10 Sledgehammer Hits

15 Air Squats

Baby Maker

1 Rope Climb

Any Remaining Time: Warm Up for your Goat

Then

Jerks

Deadlifts 

Skill

10 min

Work on your Goat 

WOD

23 min AMRAP

3 Rope Climbs (x3)

6 Jerks

12 Deadlifts @ 40-45%

24 Sledgehammer Hits (12 Each Side)

48 Air Squats

Saturday, May 11th, 2019

Hero WOD Luke

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin. 

Warm Up

200m Run

Calf Stretch

Ankle Twists

THEN

10 of Each WOD Move 

WOD

For Time

400m Run

15 Clean and Jerks 155/105

400m Run

30 TTB

400m Run

45 Wall Balls 20/14

400m Run

45 KBS 55/35

400m Run

30 Ring Dips (x2 Box)

400m Run

15 Weighted Lunges 155/105

400m Run

15 Lunges Each Leg? Total? You Pick…but it’s for a Hero ;)

Friday, May 10th, 2019

Speedy Gonzales

Warm Up

Cherry Pickers Down and Back

Knee Pulls Down and Back

Then

2 Rounds: 6min

10 Thrusters

8 KBS

5 Pull Ups (Empty Bar Mod)

2 Stones 

Strength

23 min

1RM Thruster (Off the Rig)

 WOD

10 min AMRAP

2 Stones 95/75

4 KBS 55/35

6 Pull Ups (9 Empty Bar Mod)

8 Push Ups

 Thursday, May 9th, 2019

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.

Wednesday, May 8th, 2019

Jump for Joy 

Warm Up

PVC Shoulder Stretches

Ankle Twists

1 min Achilles Plank Hold

Then

2min to Attempt DUs

Then

Snatch Pulls

Squat Snatch

Strict Press 

Strength

20 min

1RM Squat Snatch 

WOD

For Time: Cap – End of Class

400 DUs (x2)

EMOM 3 Strict Press @ 75%

Tuesday, May 7th, 2019

Didn’t Think Thrusters Could get Worse… 

Warm Up

2 Rounds

10 Leg Swings

10 Scorpions

10 Sit Ups

Then

Deadlifts

Clusters 

Strength

EMOM x 12 min

4-6 Deadlifts @ 65% 

WOD

For Time

42 Sit Ups

21 Clusters 95/65

30 Sit Ups

15 Clusters

18 Sit Ups

9 Clusters

Post WOD

400m Run

THEN

4 Rounds of Cindy

Monday, May 6th, 2019

1, 2, 3, 4…Get Your Woman On the Floor 

Warm Up

15 Back Jumping Jacks

Wrist Twists

10 Power Cleans

10 SDHP

8 KBS

5 Pull Ups 

Strength

20 Min

1 RM Power Clean

5, 5, 3, 3, 1… 

WOD

8 min AMRAP

100m Row

2 Strict Pull Ups (x2 Empty Bar)

3 SDHP 115/75

4 KBS 75/55

Saturday, May 4th, 2019

May the 4th Be With You 

Warm Up

2 Rounds: 5 min

30 Sec Box Shoulder Stretch

8 TTB

3 Wall Walks

Then

Deadlifts

Power Cleans 

Strength

8min EMOM

4-5 Strict Press @ 60% 

WOD

4RFT

4 C2B

5 HSPUs

6 Deadlifts

1 MU (3/3)

2 Cleans @ 65%

3 Wall Walks

7 TTB

3 ½ TGU 65/45

8 KBS

Cash Out

1200mRow/1000m Run 

Post WOD

9 Rope Climbs (Rise of Skywalker)

Friday, May 3rd, 2019

Train Dirty 

Warm Up

10 Pass Throughs

10 Scorpions

Sumo Wall Stretch

Then

2 Rounds: Quick 3 min

15 Air Squats

100m Run

10 Sit Ups

Then

OHS 

Core

5 min Cap

3 min Forearm Plank Hold 

Strength

20 min

1 RM OHS 

WOD

7min AMRAP

7 Ring Rows

100m Sprint

10 OH Plate Lunges 25/15

8 Push Ups

Thursday, May 2nd, 2019

The Hateful Eight 

Warm Up

200m Run

10 Arm Circles

10 Leg Swings

THEN

5 of Each WOD Move 

WOD

8RFT: 35min Cap

8 Push Ups

8 VUps

8 Air Squats

8 Pull Ups

8 Deadlifts 95/65

8 Hang Power Clean 95/65

8 S2O 95/65

8 Calorie Row

Post WOD

800m Run (Vest?)

Wednesday, May 1st, 2019

What are the Odds? 

Warm Up

2 Rounds

Knee Pulls Down

Cherry Pickers Back

Hamstring Stretch

Then

2 Rounds: Quick 3 min

5 HSPUs (x2 Box)

10 Wall Balls

Then

Deadlifts 

Strength

25 min.

1RM Deadlift 

5,5,3,3,1

WOD

9min AMRAP

3 Burpees

5 Pull Ups

7 HSPUs

9 Jumping Squats

11 KBS 55/35

Tuesday, April 30th, 2019

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

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!

Pick your WEAKEST lift and set up to 40-45%

Post WOD

50 Sit Ups

50 Back Scratchers

1min Plank

Monday, April 29th, 2019

Monday, Feb. 27th, 2017

Tuesday, July 19th, 2016

Sally 

Warm up

10 back jumping jacks

5 baby makers

10 push ups

10 tempo back squats 

Core

3 rounds: 13 min Cap

20 atomic sit ups 15/10

20 plate twisters 15/10

100 flutter kicks 

Strength

Sally with push ups

(upon failure air squats ) 

WOD

Sally

Back squats 135/95

Each missed squat = 3 Burpees 

Post WOD

50 pull ups for time

Saturday, April 27th, 2019

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 30 sec on, no break

Arm circles

Burpees

Hamstring stretch

Box step ups

break

Then..

Deadlift

DB Clusters

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

*do NOT drop DB*

Friday, April 26th, 2019

Thank Me Later

Warm up

PVC stretch with class

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 12 min

Min 1: 8-10 DB floor press

Min 2: 10-12 burpee to plate *NO 10’s*

Min 3: 30 sec superman hold

WOD

Cap: End of Class

21-15-9

Squat clean @ 60-65%

HSPU (x2 box)

2 min rest *change weights*

9-15-21

Power snatch @ 50-55%

Box jump 24/20

Thursday, April 25th, 2019

What the WOD

Warm up

2 rounds: 30 on, 15 off

Baby maker stretch

Wall balls

Rig shoulder opener

Jump Rope

THEN..

Deadlift

Clean and jerk

Then

5 min

set up WOD weight

& work on pistols

Strength

EMOM x 8 min

Even: 1 strict pull up, 2 kipping pull up, 1 TTB

(scaled: 4 jumping pull ups, 3 knee raises)

*GOAL: unbroken, NO letting go*

Odd: 12 KB alt snatch 55/35

WOD

17 min AMRAP

10 deadlift

200m run

12 Wall ball 20/14

8 Clean and jerk @ 50-55%

200m run

12 pistols (6 each leg)

Wednesday, April 24th, 2019

Hump Day

Warm up

2 rounds: 5 min

10 leg swings

10 DU’s

20 sec rig hang

Sumo wall stretch

5 back squat

Then

Sandbag over shoulder

Strength

EMOM x 6 min

4-6 back squats @ 50-55%

WOD

24 min Total

4 rounds: 6 min cap

22 Air squats

8 Sandbag over shoulder AHAP

9 C2B (empty bar mod 13)

12 Alt OH plate lunge 45/35 (total)

30 DU’s (x2)

*Score is total complete rounds*

Tuesday, April 23rd, 2019

Heavy Day push press & split jerk

Warm up

PVC shoulder stretch

Then

3 Rounds: 5min

8 sit ups

Wrist twists

6 Burped board jumps

Calf stretch

Form Drill

PVC

Empty Bar

Heavy Warm Up

5 min to warm up to 55% push press

6-5-5-4-4

WOD

E2MOM x 22 min

Push press

Starting @ 55 %

6-5-5-4-4

Ending @ 75%

Starting at min 12

Split Jerk

Starting @ 55%

6-5-5-4-4

Ending @ 75-80%

*adding weight after each set*

Cool down

Downward dog

Rig shoulder opener

Monday, April 22nd, 2019

5-4-3-2-1

Warm up

200m Run

Then

2 rounds: 30 sec on, no break

Shoulder rolls

Leg Swings

Baby maker stretch

Then..

100m Row

10 Air Squats

10 Box Jumps

5 Push Ups

10 Arm Circles

Strength/Skill

Find 1RM Hang Clean or Hang Snatch

Or Work on your Goat

WOD

500m Row

400m Run

30 Air Squats

20 Box Jumps 24/20

10 Push Ups

Saturday, April 20th, 2019

NO CLASS

Easter Egg Hunt at 10:00am!





Friday, April 19th, 2019

Heavy Day: Clean & Front Squat Complex

Warm up

2 rounds: 30 sec no break

Jumping lunges

PVC shoulder stretch

Butt kickers

HR push ups

Baby makers

break

Form Drill

PVC

Empty Bar

Heavy Warm up

6 min to work up to 50 % of weaker lift

5-4-3-3-2

WOD

E2MOM x 18 min

1 power clean + 1 hang clean + 1 front squat

3-3-2-2-2-1-1-1-1

*increasing weight after each set*

*starting at 50% ending at 90% of weaker lift*

Cool down

Couch stretch

Scapula shoulder stretch

Rig hang

Thursday, April 18th, 2019

Tia Toomey made me do it

Warm up

200m run

Then

8 min AMRAP

5 kipping swings

5 burpee box jump over

Hamstring stretch

6 wall balls

4 HSPU

Then..

Deadlift

OHS

Strength

EMOM x 10 min

Even: Bottoms up KB walk down and back *challenging*

Odd: 12 wall balls 20/14

WOD

2 RFT : 17 min cap

15 HSPU (x2 box)

20 deadlift

15 OHS @ 60%

10 burpee box jump over 24/20

400m run

Wednesday, April 17th, 2019

Hot Wheels

Warm up

8 min: keep moving

10 leg swings

6 sledge hammer (3 each side)

Downward dog

5 ring rows

5 v-ups

6 KBS

Then

Tire flips

TGU

Strength

EMOM x 12 min

Min 1: 12 alt Sledge Hammer

Min 2: 8-10 Push ups

Min 3: 3-4 TGU 55/35

WOD

15 min AMRAP

800m run-Buy In

Then..

1 Tire Flip *challenging*

12KBS 55/35

9 Ring rows

20 Air squats

10 v-ups 

Tuesday, April 16th, 2019

Hero WOD DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Warm up

2 rounds: 5 min

5 Push ups

Forearm stretch

6 air squats

Arm circles

8 jumping jacks

Then

Deadlift

Hang clean

Push jerk

5 min to set up for WOD weight

Skill

10 min to work on HSPU, deficit, wall walks, shoulder taps, plate walks, etc.

WOD

5RFT: 15 min Cap

12 Deadlifts 155/105

9 hang clean 155/105

6 push jerk 155/105

Pick a Weight You Can MOVE!  This is a FAST WOD!!!

Monday, April 15th, 2019

Ta-bout to call 911 Tabata

Warm up

Tabata Sit Ups

THEN

2 rounds 30 sec on, 15 off

Jumping squats

Rig shoulder opener

Alt lunges

Then

Power snatch

Strength

12 min: work up to a HEAVY power snatch

WOD

19 min total

Tabata Med ball jumping squats 20/14

Tabata pull ups

Tabata Med ball alt lunge

Tabata thrusters 45/35

1 min rest between Tabatas

Score is total reps

Saturday, April 13th, 2019

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

Musical Med Ball

Then

2 rounds: 30 sec, no break

Arm circles

Air squats

Achilles stretch

Sit ups

Break

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

Friday, April 12th, 2019

Sweet Sixteen

Warm up

2 rounds – 8 mins

10 shoulder rolls

8 box jumps

Calf stretch

5 TTB

Sumo wall stretch

Then

SDHP

Push jerk

Core

3 Rounds

12 Plank Back Strokes

12 Plank Hip Twists

12 Single Leg V Ups

Strength

EMOM: 10 min

Even: 2-3 wall walks

Odd: 10 3 sec pause empty bar back squat

WOD

16 min AMRAP

6 SDHP 95/65

10 TTB

6 Push Jerk

10 Box jump 30/24

Thursday, April 11th, 2019

Heavy Day: Ascending and Descending Squat Cleans

Warm up

6 min AMRAP

10 tuck jumps

Wrist twists

7 push ups

10 side lunges

10 Scorpions

Form Drill

PVC

Empty Bar

Heavy Warm up

7 min work up to 60%

5-4-3-3-3

WOD

E2MOM: 20 Min

5-4-3-2-1

Ascending starting at 60% (ending at 80-85%)

1-2-3-4-5

Descending starting at 80-85% (ending at 60%)

Cool Down

Eagles

Forearm stretch

Baby maker stretch

Wednesday, April 10th, 2019

You dip, I dip, We dip – Partner WOD

Warm up

2 rounds: 30 sec no breaks

Air squats

Arm circles

Leg swings

High knees/butt kickers

Break

Then..

6 of every WOD move

*find a partner*

CORE

3 rounds: 5 min cap

10 v ups

20 back scratchers

20 bird dog plank (10 Each Side)

WOD

Time cap: 26 min

500m Row/400m with partner

50 KBS 55/35

20 Jerks @ 50%

50 box jumps 30/24

20 Front Squats

50 burpees

20 Front Squats

50 box jumps 30/24

20 Jerks

50 KBS

500m Row/400m run with partner

*must run/row with partner*

*reps spilt evenly, one partner working at a time*

*share a box, separate bars is fine*

Post WOD

3 min wall sit

Tuesday, April 9th, 2019

Mr. Clean

Warm up

9 min AMRAP

100m run

Calf stretch

1 rope climb (x3)

10 DU’s

6 box jumps

5 kipping swings

Then

Power cleans

Strength

EMOM x 12 min

Min 1: 1-2 rope climbs (3-6 mod)

Min 2: 10 sandbag alt lunge twist *challenging*

Min 3: 30 DU’s (x2)

WOD

16 min AMRAP

200m run

9 power cleans @50-55%

12 Back Squats

10 pull ups (15 R.R.)

Monday, April 8th, 2019

Pitch Perfect

Warm up

Down and Back

Bear crawl

Burpee broad jump

Shuffle x2

then

8 min AMRAP

10 leg swings

8 sit ups

10 deadlift

8 KBS *light*

10 Arm circles

Strength

EMOM x 10 min

Even: Double KB front rack carry Down & Back AHAP

Odd: 8-10 Deadlift 50-55 %

WOD

Time Cap: End of class

50 air squats

10 Burpees

40 Sit ups

10 Burpees

30 alt lunges

10 burpees

20 KBS 50/35

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

Saturday, April 6th, 2019

Coach Dave’s Birthday WOD

Warm Up

200m Run as a Class

(Stay to the street side!!!)

THEN

7min AMRAP

Calf Stretch

10 Shoulder Rolls

5 HSPUs

Forearm Stretch

10 Air Squats

5 Burpees

THEN

Squat Snatch

THEN

5min

Set up/Warm Up

MUs

Stones

WOD

Buy In

31 Air Squats

THEN

4-6-8-8

Run (400m, 600m, 800m, 800m)

Stones AHAP

HSPUs (x2 Box)

Squat Snatch @ 65-70%

Bar MUs (x3 Empty Bar, x2 Pull Ups/Dips)

Cash Out

19 Burpees

88 DUs (x2)

RX+ Options: Deficit HSPUs, Run w/Vest of Med Ball, Ring MUs

Friday, April 5th, 2019

Who made this up?

Warm up

9 min: keep moving

10 cal row

Calf stretch

8 kipping swing

5 push ups

10 leg swings

5 HSPU

Then

Hang clean

Push press

Strength

EMOM x 8 min

Even: 10-12 plated bridge 45/35

Odd: 20 air squats

WOD

Time cap: end of class

50 DU’s (x2)

25 hang power cleans

50 DU’s

25 push press @ 55%

50 DU’s

25 burpees

1 min rest

25 pull up (37 R.R.)

25 HSPU (x2 box)

1 min rest

40/32 cal row

40 HR push up

Thursday, April 4th, 2019

Wanna Hang Out?

Warm up

6 min AMRAP

10 air squats

Quad stretch

Calf stretch

8 front squats

6 box jumps

5 supermans

Then..

3 min warm up

DB hang snatch

Strength

EMOM x 12 min

Even: 12 wall ball side throws 20/14 (switch sides each round)

Odd: 3 front squats @ 70%

WOD

16 min AMRAP

12 DB hang snatch (6 each arm) 50/35

15 box jumps 24/20

200m Run

Wednesday, April 3rd, 2019

Half Sisters

Warm up

2 Rounds 30 sec on 15 off

Arm circles

KBS *light*

High knees

Butt kicker

Wall balls

Then..

Clean & Jerk

Snatches

Strength

EMOM x 16 min

Min 1: 2-3 Tire Flips *challenging*

Min 2: 100m sprint

Min 3: 12 KBS 55/35

Min 4: 30 sec plank hip twists

WOD

Time cap: end of class

15 clean and jerk 135/95

1 min rest

15 snatches 135/95

1 min rest

75 wall balls 20/14

Tuesday, April 2nd, 2019

Medusa 

Warm up

6 min AMRAP

10 DU’s

Hamstring stretch

6 push ups

10 deadlifts

6 back squats

Then 5 mins to work on

Stones

HSPU x5 (set up for WOD)

Strength

EMOM x 10 min

Even: 12 resistance band pull aways

Odd: 8 deadlifts @ 50%

WOD

17 min AMRAP

3 stones AHAP

12 back squats @ 40%

9 HSPU (x2 box)

35 DU’s (x2)

Monday, April 1st, 2019

Heavy Day: Increasing Presses

Warm up

3 10 sec shoulder scapula

2 rounds: 8 min

10 Side lunges

8 kipping swings

10 back jumping jacks

6 push ups

Psoas stretch

Form Drill

PVC

Empty Bar

Heavy partner warm up

6 min to work up to 55% of push press

4-4-3-3-2

WOD

E3MOM x 27 min

1 push press + 1 push jerk + 1 spilt jerk

3-3-3-2-2-2-1-1-1

*starting @ 55% increasing each set ending @ 90-95% of push press*

Cool Down

rig hang

shoulder rolls

baby maker stretch

Saturday, March 30th, 2019

Hero WOD Iron Ranger

This WOD was created to honor a hometown hero, Army Ranger SGT. Joshua Rodgers, when he was laid to rest. Born August 22, 1994, he died on April 27, 2017.

The name "Iron Ranger" is from Josh's high school football mascot, the Ironmen and his position as a Ranger in the US Army. The 94 reps represent his year of birth (1994). The 22 represent his high school football jersey number, his date of birth, and how old he was when he died.

Warm up

PVC circle game

Then..

2 rounds: 30 sec on 15 off

PVC shoulder stretches

Air squats

Half burpee

Strict knee raises

Calf stretch

Skill

8 min cap

5-10-15-20-25-30-25-20-15-10-5

*unbroken DU’s* each set must be unbroken, rope must stop before starting new set

*If set is broken, you must start that set again*

WOD

For time:

22 second silence

94 Goblet Squats 55/35

94 push ups

94 sit ups

94 Russian KBS

22 burpees

*The workout starts at the 00:23 mark after the 22 seconds of silence*

Friday, March 29th, 2019

Buen-Ooh Friday

Warm up

Down and back

Bear crawl

Crab walk

Toy solider

Butt kickers

Then..

1 round

5 of every WOD movement

Strength

EMOM x 8 min

Even: 12 Alt. sandbag lunges *challenging*

Odd: DB/KB Farmers Carry AHAP down & back

WOD

Time cap: end of class

3 rounds

8 DB squat cleans 50/35

4 HSPU (x2 box)

3 rounds

10 DB devil press

20 med ball twists 20/14

Right into..

2 rounds  

20 wall balls 20/14

10 pull ups (15 R.R.)

Right into…

30 Burpees

*same weight DB, same weight med ball*

Thursday, March 28th, 2019

The show must go on

Warm up

2 Rounds: 30 sec on 15 off

Arm circles

Box jumps

Strict knee raises

Baby maker stretch

Inch worm

Then..

Deadlift

Front Squat

Then

5 min to work up to 55% of Front Squat

DB Floor Press

Strength

EMOM x 10 min

Even: 8 DB Floor Press *challenging*

Odd: 6 Front Squats @ 55%

WOD

18 min AMRAP

12 box jump 24/20

10 push ups

12 Deadlift @ 50%

30 DU’s (x2) 

10 TTB

Wednesday, March 27th, 2019

Tricep City

Warm up

7 min AMRAP

150m row

10 leg swings

8 Jumping squats

8 KBS

Downward dog

5 med ball cleans

Strength

EMOM x 12 min

Min 1: 3-4 TGU 55/35 (same arm, switch after each round)

Min 2: 10 med ball cleans 20/14

Min 3: 12 med ball slams (same med ball)

WOD

3 RFT Cap: 20 min

500m row

22 KBS 55/35

15 Goblet squats

9 Ring dips (x2 box)

*one KB only*

Tuesday, March 26th, 2019

Heavy Triple Lift

Warm up

2 rounds: 30 on 15 off

Side lunges

Jumping squats

Ankle twists

Mountain climbers

PVC shoulder stretches

Plank hold

Form Drill

PVC

Empty Barbell

Heavy warm up

8 min to work up to 60-65% of power snatch or OHS (whichever is lighter)

4-3-3-3-2

WOD

E2MOM x 22 min

2 power snatch + 2 OHS @60-65%

2-2-2-2

1 power snatch + 1 OHS @ 75-80%

2-2-2-2

Snatch Deadlift or Snatch Pull @ 100% (100% of power snatch)

5-5-5

*focus on form, no speed necessary*

Cool Down

Lay back down and breathe

Scorpion

Rig shoulder opener

Sumo wall stretch

Monday, March 25th, 2019

Cookies and Crème

Warm up

2 rounds: 30 sec each

Pigeon

Rig shoulder opener

Calf stretch

Shoulder rolls

Quad stretch

Then..

1 round:  5 of every WOD movement

Pick a partner

Core

3 rounds: 6min cap

20 KB Russian twist 25/20

10 toe touch

15 sit ups

Partner WOD

25 min AMRAP

60 Alt DB snatch 50/35

30 burpees over DB

40 DB clean

40 wall balls 20/14

30 pull ups

40 DB push press

80/60 cal row (M\F 70)

*reps spilt evenly, one person working at a time*

*partner must use same weight, only 2 DB’s total*

Saturday, March 23rd, 2019

Hero WOD Three Wise Men

After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan on January 10, 2012. Beau remained on active duty in the United States Marine Corps.

Warm up

PVC shoulder stretch while coach demos

Find a partner

2 Rounds: 10 min

6 push up high fives

10 sit up med ball pass

10 wall ball pass

5 synchronized burpees

5 alternating box jumps

Then

Hang squat snatch

Power clean

Core

5 min cap

Accumulate 3min of Holds and/or Hang

Plank, wall sit, HS Hold, Rig Hang, Farmers Hold, etc

WOD

16 min AMRAP

4 min AMRAP

5 Hang squat snatch 135/95

10 bar facing burpees

*REST 2 MINS*

4 min AMRAP

10 Power clean 135/95

20 pull up (30 R.R.)

*REST 2 MINS*

4 min AMRAP

15 Box jump 24/20

30 wall ball 20/14

*score is total completed rounds*Friday, March 22nd, 2019

Open WOD 19.5

Warm Up

8min

PVC Shoulder Stretches

Leg Swings

Baby Makers Stretch

Forearm Stretch

Thrusters

C2B/Pull Ups

Jumping Pull Ups

WOD

20min Cap

33-27-21-15-9

Thrusters

Chest to Bar Pull Ups

RX

Thruster 95/65

Chest 2 Bar

Scaled

Thruster 65/45

Jumping Pull Ups

Masters RX

Thruster 65/45

Pull Ups

Masters Scaled

Thruster 45/35

Jumping Pull Ups

Thursday, March 21st, 2019

Someone Called the 5-0?

Warm Up

6 mins- keep moving

10 legs swings

Rig shoulder opener

6 air squats

5 pull ups

5 push ups

10 DU’s

Hamstring stretch

Then

Deadlift

Power clean

Push press

Strength

EMOM: 15min

Min 1:  8-10 underhand barbell row

*squeeze at the top, find a weight you can do UNBROKEN*

Min 2: 12 wall balls 20/14

Min 3: 20 med ball twists (same med ball)

WOD

Time cap: end of class

*50 Burpees IN A ROW*

25 Deadlift

25 Push ups

25 Power cleans

25 Pull ups

25 Push press @ 60-65%

25 Air squats

*at any given time must complete ALL 50 burpees*

Wednesday, March 20th, 2019

Heavy snatch progression

Warm up

30 sec various PVC shoulder stretch with class

Then

1 round

15 air squats

10 strict knee raises

10 scorpions

8 push ups

Psoas stretch

20 Russian twists

Form Drill 

PVC

Empty bar

Heavy warm up

6 min

4-4-3-3

Work up to 50% of Power Snatch

WOD  

20 min Total

EMOM

Muscle snatch @ 50%

3-3-3-3

Rest 1 min *add weight*

E2MOM

Hang Snatch @ 65-70%

2-2-2-2

Rest 1 min *add weight*    

E2MOM   

Power snatch @ 75-80%            

1-1-1             

Cool Down

rig shoulder opener

frog stretch

box shoulder stretch

Tuesday, March 19th, 2019

Easy Peasy

Warm Up

8 min AMRAP

8 jumping squats

5 kipping swings

10 leg swings

Forearm stretch

Psoas stretch

Then

Hang Clean

Squat Clean

Core

5 Min Cap: 3 Rounds

20 Back Scratchers

15 Strict Knee Raises

30 sec push up hold

Strength

15 min to work up to a HEAVY Clean Complex

1 hang clean + 1 squat clean *touch and go*

WOD

9 min AMRAP

10 pull up (15 R.R.)

10 H.R. push ups

20 sit ups

Monday, March 18th, 2019

Seeing Double

Warm up

2 Rounds 30 on, 15 off

Jump rope

Shoulder rolls

Air squats

Hollow rocks

Then

 Squat Snatch

Pistols

Strength

EMOM x 12 min

Even: 10-15 sec pull up hang (ring row hold at top)

Odd: 12 KBS 55/35

WOD

15 min AMRAP

1 squat snatch @ 70-75%

5 HSPU (x2 box)

8 alt pistols (4 each leg)

40 DU’s (x2)

Saturday, March 16th, 2019

The Seven

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

Warm up

PVC shoulder stretch while coach demos

5 of every WOD move

*empty bar*

Then…set up weight 

1 BAR *PLAN WEIGHTS ACCORDINGLY*

HERO WOD

7 RFT:

7 HSPU (x2 box)

7 Thrusters 135/95

7 K2E

7 Deadlifts 245/165

7 Burpees

7 KBS 55/35

7 Pull ups (x2 ring rows)

Friday, March 15th, 2019

Open WOD 19.4

WOD

Levels

Standards

Clipboards

Write Everything TWICE

TIE BREAK TIME!!!

Warm Up

PVC Shoulder Stretches

Forearm Stretch

Rig Hang

Calf Stretch

Snatch

Bar Facing Burpees

Pull Ups

MUs

WOD

12min Cap

3RFT

10 Snatches

12 Bar Facing Burpees

3min Rest

3RFT

10 Bar MUs/Pull Ups

12 Bar Facing Burpees

RX

Snatch 95/65

2 Foot Jump Over Bar

Bar MUs

Scaled

Snatch 65/45

Step or Jump Over Bar

Pull Ups

Masters RX

Snatch 65/45

2 Foot Jump Over Bar

C2B

Masters Scaled

Snatch 45/35

Step or Jump Over Bar

Jumping C2B

https://games-assets.crossfit.com/19-4-asodifwehfwo948.pdf








Thursday, March 14th, 2019

Happy Friday Eve

Warm up

8 Min AMRAP

Box shoulder stretch

Hamstring stretch

8 air squats

6 KBS

5 burpees

4 HSPU

Then

Back Squats

Power Cleans

Strength

EMOM x 10min

Even: 3-6 HSPU (x2 box)

Odd: 4-6 Back Squats @ 60-65%

WOD

21-15-9

KBS 55/35

Power Cleans @60%

Lateral Bar Hopping Burpees

Wednesday, March 13th, 2019

 Zoodles

Warm up

PVC shoulder stretches

Then…

2 Rounds 30 sec, no break

Air squats

Arm circles

Leg swings

Sit ups

Break

Then

OHS

Strength

EMOM: 10 min

Even: 150m row/100m Run

Odd: 4 x 3 sec negative pull ups (3 sec negative ring rows)

WOD

20 min AMRAP

10 TTB

12 OHS @50-55%

15 push ups

30 DU’s (x2)

Tuesday, March 12th, 2019

Tomor-Row

Warm up

6 min AMRAP

250m Row

Rig Shoulder opener

10 scorpions

6 wall balls

8 DB snatch (4 each arm)

Then

Deadlifts

Core 4 min cap

20 sit ups

Then accumulate 2 min plank

Skill

12 min to work on your G.O.A.T

WOD

Cap: for time-end of class

1000m Row (Buy in or Cash out)

15 Deadlifts @ 60-65%

30 Alt. DB snatch 50/35

25 wall balls 20/14

45 sit ups

25 wall balls

30 Alt. DB snatch

15 Deadlifts

Post WOD

Remove a Piece of Tape

Monday, March 11th, 2019

Terrible Two’s

Warm up

2 Rounds 30 sec on, 15 off

Shoulder scapula presses

Leg swings

Box jumps

HR push ups

Then

2 Rounds: 4min

5 Burpee to 6” Target

10 Sit Ups

Calf Stretch

Strength

EMOM: 15 Min

Min 1: 12/10 cal row

Min 2: 10-12 burpee to 6” target

Min 3: 30 DU’s (x2 Singles)

WOD

Cap: For Time- end of class

1-3-5-7-9-11-13-15

Box jumps 24/20

HR Push ups

Sit ups

Post WOD

3min Wall Sit

Saturday, March 9th, 2019

Hero WOD Santiago

U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria. 

Warm Up

8min AMRAP

8 Power Cleans

20 Sec Rig Hang

5 HSPUs

20 Sec Box Shoulder Stretch

10 Jumping Squats

5 Pull Ups

Forearm Stretch

Then

KB/DB Hang Squat Cleans 

WOD

7RFT

18 KB/DB Hang Squat Cleans 30/20

18 Pull Ups (27 R.R.)

10 Power Cleans 135/95

10 HSPUs (x2 Box)

Friday, March 8th, 2019

Open WOD 19.3

WOD

Levels

Movement Standards

(Have a seat and get comfortable!!!)

Clipboards

Write Everything TWICE!!!

TIEBREAK TIME!!!

Heats

Heat 1: Warm Up

Heat 2: Equipment for Your Partner

Warm Up

9min

PVC Shoulder Stretches

Wrist Twists/Forearm Twists

Hamstring Stretch

DB Lunges

DB Step Ups

HSPUs

HS Walk/Bear Crawl

WOD

For Time: 10min Cap

200ft DB Lunges

50 DB Box Step Ups

50 Strict HSPUs

200ft HS Walk/Bear Crawl

RX

DB Overhead 50/35

Box 24/20

Strict HSPUs

HS Walk

Scaled

DB Front Rack 50/35

Box 24/20

5” Strict HSPUs

Bear Crawl

Masters RX

DB Overhead 35/20

Box 24/20

5” Strict HSPUs

HS Walk

Masters Scaled

DB Front Rank 20/10

Box 20/16

DB Strict Press (Both Arms)

Bear Crawl

Thursday, March 7th, 2019

Heavy Day – Squats!!! 

Warm Up

Down and Back

Knee Pulls

High Knees

Toy Soldier

Shuffle (x2)

Then

30 sec Baby Maker

10 Leg Swings

30 Sec Baby Maker 

Form Drills

PVC

Empty Bar 

Heavy Partner Warm Up

8min

In Sets of 5, warm up to Front Squat Weight 

WOD

27min Total

E2MOM x 8min (Start at Min 0)

8 Front Squats @ 55-60%

1min Rest

E2MOM x 4min (Start at Min 9)

5 Front Squats @ 65-70%

1min Rest

E2MOM x 8min (Start at Min 14)

8 Back Squats @ 55-60%

1min Rest

E2MOM x 4min (Start at Min 23)

5 Back Squats @ 65-70%

THEN

Accumulate 2 min Air Squat Hold 

Cool Down

Couch Stretch

Glute Stretch

Scorpions

Wednesday, March 6th, 2019

But The List Keeps Growing Coach… 

Warm Up

7min: Keep Moving

150m Row

7 Burpees

8 Scorpions

Forearms Stretch/Wrist Twists

6 TTB

Then

Front Squats

S2O Options

Then

4min

Set up for HSPUs 

Strength

EMOM x 6min

4-5 Deficit HSPUs

OR

8-10 HPSUs on Wall

OR

16-20 Empty Bar Push Press 

WOD

For Time: 25min Cap

500m Row

15 Burpees

15 Front Squats @ 45%

1min Rest

500m Row 

15 Burpees

15 Front Squats

15 TTB

1min Resrt

500m Row

15 Burpees

15 Front Squats

15 TTB

15 S2O

*Make sure you can put your front squat over your head!!!Tuesday, March 5th, 2019

INSANELY FAST 

Warm Up

3 Rounds: 8 min

20 Mason Twisters

8 Knee Pulls

5 Pull Ups

8 Sandbag Back Squats

10 Box Jumps 

Strength

EMOM x 20min

Min 1: 10 Sandbag Plank Pull Throughs

Min 2: 12 Sandbag Back Squats

Min 3: 10 Pull Ups (15 R.R.)

Min 4: 12-15 Box Jumps 24/20

You can stagger and share sandbags! Sweep up your mess!

WOD

21-15-9

Wall Balls 20/14

Sit Ups

Challenge – UNBROKEN

This should be INSANELY FAST

Monday, March 4th, 2019

All About the Benjamins 

Warm Up

2 Rounds: 30 Sec, No Break

Farmers Hold

Wrist Twists/Forearm Twist

Lunges

Then

1min of Jump Roping

1min Downward Dog/Calf Stretch

Then

10 of Each WOD Move (LIGHT)

Then

Warm up to WOD Weight 

WOD

For Time

100 KB/DB Deadlifts (50/35)
100 KB/DB Hang Cleans
100 KB/DB Walking Lunges
100 KB/DB Push Presses

500 DUs (x2)

Break up however you want. You get ONE set of KB/DBs. 

10 Burpee Penalty Per KB/DB Drop

Post WOD

Accumulate

3 min of Planks

2min Wall Sit

1min Rig Hang

Saturday, March 2nd, 2019

Hero WOD Pike

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.







Warm Up

PVC Shoulder Stretches

Then

2 Rounds, 30 on 15 off

Air Squats

Push Ups

Banded Pull Downs

Then

3 Rounds: 8min

7 Thrusters

4 HSPUs

4 Dips

WOD

5RFT

20 Thrusters 75/55

10 Strict Ring Dips (x2 w/Any Assistance)

20 Push Ups

10 Strict HSPUs (20 Wall, 25 Box)

50m Bear Crawl (Down and Back)

Friday, March 1st, 2019

Open WOD 19.2

Warm up: 8min
Wrist twists
Ankle twists
PVC Shoulder stretches
Air squats
Sit ups
TTB
DUs/Singles
Squat Cleans

WOD 
Min 0-8
25 TTB
50 DUs
15 squat cleans (weight #1) 
25 TTB
50 DUs
13 squat cleans (weight #2)
Min 8-12
25 TTB
50 DUs
11 squat cleans (weight #3)
Min 12-16
25 TTB
50 DUs
9 squat cleans (weight #4)
Min 16-20
25 TTB
50 DUs
7 squat cleans (weight #5)

RX
TTB
DUs
135/85
185/115
225/145
275/175
315/205

Scaled
Knee Raises
Singles
95/55
115/75
135/95
155/115
185/135

Masters RX
TTB
DUs
115/65
135/85
155/105
185/125
205/145

Masters Scaled
Sit Ups
Singles
65/45
85/65
105/75
125/85
145/105

Contact us to set up your two FREE trial classes and get started in our OnRamp Program:

Owner and Coach: Christie Neighbors

Phone: 815-690-7745

Email: cfmokena@gmail.com

Address: 8421 W. 191st St., Mokena, IL 60448

The OnRamp Program consists of 3 classes in which new members learn the basic foundational movements of CrossFit and experience three different WODs (Workout Of the Day).