CrossFit Mokena

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Granite Games Winter Throwdown at CrossFit Mokena

Saturday, Dec. 7th

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Wednesday, Oct 23rd, 2019

5-4-3-2-1

Thursday, April 14th, 2016
Monday, Oct. 24th, 2016
Monday, April 17th, 2017
Monday, Oct. 23rd, 2017
Monday, April 23rd, 2018
Friday, Oct. 26th, 2018
Monday, April 22nd, 2019 

Warm Up

1 Round

100m Row

200m Run

10 Leg Swings

10 Air Squats

10 Box Jumps

5 Push Ups

10 Arm Circles 

Skill

20min

Work on Your Goat 

WOD

For Time

500m Row

400m Run (Track x2)

30 Air Squats

20 Box Jumps 24/20

10 Push Ups

Tuesday, Oct. 22nd, 2019

Partners in Crime – Partner WOD 

Warm Up

PVC Shoulder Stretches

Then

10 of Every WOD Move 

(3 Wall Walks)

Core

3 Rounds: 6min

10 KB Side Bends 35/25

10 Sit Ups

45 Sec Plank 

WOD

27min AMRAP

80/60 Cal Row (70 M/F Pairs)

70 Push Ups

60 Air Squats

50 Pull Ups (NOT x2)

40 Box Jumps 30/24

30 TTB

20 Burpee Box Jump Overs 30/24

10 Wall Walks

Split the reps however you want, one person working at a time. 

Post WOD

40 V Ups

Monday, Oct. 21st, 2019

Chutes and Ladders 

Warm Up

3 Rounds: 7min

10 KBS

7 Push Ups

10 Leg Swings

Then

20 Sec Baby Maker Stretch x3

Forearm Stretch

Wrist Twists

Then

OHS 

Strength

E2MOM x 10min

6 OHS

Starting @ 60%

Does NOT need to be unbroken 

WOD

For Time: 20min Cap

13-1 Descending Ladder

KBS 55/35

Burpees

Air Squats

Saturday, Oct. 19th, 2019

Coach Christie’s Birthday WOD 

Warm Up

2 Rounds, 30 on 15 off

Jumping Jacks

DUs

Calf Stretch

Then

4min banded Shoulder Stretches

Then

2 Rounds

2 TGU

8 Power Cleans

5 HSPUs 

Strength

7min Cap

Death By TGU 55/35 

Start at 2 Reps = Same Arm

WOD

For Time

21-18-15-12-9-6-3

DUs (x2)

Pistols

HSPUs (x2 Box)

Power Cleans @ 50%

After Each Round

1 Rope Climb (x3)

Friday, Oct. 18th, 2019

Open WOD 20.2 

Warm Up

Down and Back

High Knees

Hurdler Overs

Toy Soldier

THEN

2 Rounds

10 Sit Ups

10 Air Squats

30 Sec Rig hang

Rig Shoulder Opener

THEN

5min: Discuss and Practice

DB Thrusters

TTB

DUs/Singles 

Strength

EMOM x 10min

8-12 Deadlifts @ 40% 

WOD

RX

20min AMRAP

4 DB Thrusters 50/35

6 TTB

24 DUs 

Scaled

20min AMRAP

4 DB Thrusters 35/20

6 Knee Raises

24 Singles

Thursday, Oct. 17th, 2019

Math Is Hard 

Warm Up

2 Rounds

10 Sit Ups

10 Jumping Squats

10 KB Snatch

5 Pull Ups

30 Sec Butterfly Stretch

Then

2 Rounds

8 KBS

8 OHS 

Strength

EMOM x 12min

E: 6 OHS @ 60-65%

O: 12 Alt. KB Snatch 55/35 

WOD

18min AMRAP

2, 4, 6, 8, etc.

KBS 55/35

Pull Ups (same # R.R.)

HR Push Ups

Sit Ups

OHS Plate Lunges 45/35 (Half Each Leg)

Wednesday, Oct. 16th, 2019

5-5-5-Snatch 

Warm Up

10 Scorpions

10 Eagles

Then

Strength Complex

(PVC Shoulders While Coach Demos)

PVC

Empty Bar

Then

Push Press

Snatch 

Strength

EMOM x 12 min

1 Power Clean, 1 Hang Clean, 1 Hang Squat Clean, 1 Jerk

@ 55% of Weakest Lift 

WOD

EMOM x 15

Even: 5 Air Squats + 5 Push Up + 5 V Ups + AMRAP Barbell

Odd: Rest

Min 0, 4, 8, 12 Push Press

Min 2, 6, 10, 14 Snatch

Set Up to 55% of Weakest Lift

Score = Number of Barbell Movements

Tuesday, Oct. 15th, 2019

Hero WOD: The Seven - Partner WOD

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 Stretches

Then

2 Rounds

10 Leg Swings

10 KBS

5 Pull Ups

5 HSPUs

5 Burpees

Then

Deadlifts

Thrusters

Then

Set Up for WOD Weight and Find a Partner 

WOD

7 (8) Rounds for Time:

7 HSPUs (x2 Box)

7 Thrusters 135/95

7 KTE

7 Deadlifts 245/165

7 Burpees

7 KBS 75/55

7 Pull Ups (10 R.R.) 

Partners alternate movements for 7 rounds.

Partner A: 7 HSPUs, Partner B 7 Thrusters, Partner A 7 KTE, etc.

Monday, Oct. 14th, 2019

Heavy Day: Snatch 

Warm Up

30 on, 15 off, 2 Rounds

Jumping Jacks

Air Squats

Burpees

Box Jumps

Then

3min

Banded Shoulder Stretches

Then

5 Snatch Pulls

5 Snatch

5 Squat Snatch

Strength

20 min to find 1RM Snatch 

WOD

12 min cap

15-12-9-6-3

Burpee Box Jumps Overs 24/20

Sprint Down and Back Twice

Saturday, Oct. 12th, 2019

Hero WOD Holbrook

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook. 

Warm Up

100m Run

Then

Calf Stretch

Forearm Stretch

Shoulder Rolls

While Coach Demos…

2 Rounds

10 Air Squats

5 Push Ups

8 Thrusters

5 Pull Ups

10 Jumping Lunges 

WOD

10 RFT

5 Thrusters 115/85

10 Pull Ups (15 R.R.)

100m Sprint

1min Rest

Friday, Oct. 11th, 2019

Open WOD 20.1 

Warm Up

2 Rounds: 30 on, 15 off

Arm Circles/Shoulder Rolls

KBS

Air Squats

Burpees

Then

Ground to Overhead

Bar Facing Burpees 

Strength

EMOM x 16min

E: 15 KBS 55/35

O: 12/10 Cal Row 

WOD

RX

10RFT: 15min Cap

8 Ground to Overhead 95/65

10 Bar Facing Burpees (JUMP) 

Scaled

10 RFT: 15min Cap

8 Ground to Overhead 65/45

10 Bar Facing Burpees (MAY STEP)

Thursday, Oct. 10th, 2019

This is Getting Complex 

Warm Up

100m Run

Then

10 of Each WOD Move

Then

Complex w/PVC

Complex w/Bar 

Core

3 Rounds: 9min

10 TTB

30 Flutter Kicks

10 Plank Back Strokes

10 Plank Hip Twists 

WOD

For Time

30 DUs (x2)

1 Complex @ 65-70% of Weakest Lift

30 Box Jumps

2 Complexes

30 Push Ups

3 Complexes

30 Pull Ups (45 R.R.)

2 Complexes

30 KBS 55/35

1 Complex

30 Sit Ups 

Complex:

2 Deadlifts, 1 Squat Clean, 1 Hang Clean, 1 Jerk 

Post WOD

25 Monthly Challenge Reps

Wednesday, Oct. 9th, 2019

Kettle Bell Carry 

Warm Up

8min AMRAP

Calf Stretch

10 Air Squats

Butt Kickers Down and Back

5 KB Snatch Each Arm

5 KB Shoulder Press Each Arm

20 DUs 

Skill/Strength

EMOM x 12min

E: 20 Shoulder Taps (or work on handstands)

O: 40 DUs (x2)

Core

3 Rounds

20 Sit Ups

30 Sec Plank

WOD

For Time

RX: 110/70 (55 each hand/35 each hand)

All Carries Down and Back Twice

KB Farmers Carry

KB Waiters Carry

KB Front Rack Carry

KB Waiters Carry

KB Farmers Carry

B/w each Carry: 15 Air Squats, 10 Push Ups, 5 V Ups

Tuesday, Oct. 8th, 2019

Back Squat 4x3-5 Straight Set

Thruster 4x3-5 Increasing 

Warm Up

Down and Back

Shuffle

High Knees

Toy Soldier

Butt Kickers

Then

4min to Stretch

Baby Maker

PVC Work

Etc. 

Form Drills

PVC

Empty Bar 

Heavy Partner Warm Up

12min

6-5-4-3-3

Work up to 75-80% of Back Squat 

WOD

26min Total

E2MOM x 10 min (5 Sets)

3-5 Back Squats @ 75-80%

Straight Set

4min Break – Start at min 14

E2MOM x 10 min (5 Sets)

3-5 Thrusters

Increasing

Start @ 40% of Back Squat (if possible) 

Cool Down

Sumo Wall Stretch

Hamstring Stretch

Rig Shoulder Opener

Monday, Oct. 7th, 2019

The Hustle 

Warm Up

2 Rounds

1 Wall Walk

5 Pull Ups/R.R.

10 Front Squats

5 Burpees

200m Row

Then

3min Set Up for HSPUs 

Core

5min Cap

3min of Various Planks

Strength

EMOM x 10

E: 5 Strict Pull-Ups (10-12 any other version)

O: 5 Strict RX HSPU (10-12 any other version) 

WOD

4 RFT: 12 min Cap

10 Wall Balls 20/14

10 Front Squats 60%

10 Burpees

Saturday, Oct. 5th, 2019

Coach Jason’s B-Day WOD: Because Christie Keeps Me Feeling Young!

Warm Up

Down and Back

High Knees

Butt Kickers

Shuffle (x2)

Then

2 Rounds

8 Deadlifts

8 Clean and Jerks

5 Stones

Then

4min to Stretch

4min to Add Weight

WOD

10 Clean and Jerks @ 70-75%

34 Burpees

6 Stones AHAP

34 Burpees

10 Deadlifts

34 Burpees

76 Walking Lunges

34 Burpees

43 Wall Balls 20/14

Friday, Oct. 4th, 2019

Rep Scheme from He!!

 Warm Up

2 Rounds

10 Arm Circles

Spiderman Stretch

10 3 Sec Pause Front Squats

Strength

EMOM x 8 min

5 Front Squats @ 45%

Skill Work

Snatch Pulls and Snatches

Set Up for MUs

 WOD

For Time: 20 min Cap

10-8-6-4-2

Snatch @ 70%

2-4-6-8-10

Burpees

2 min Break (Change Weights)

5-4-3-2-1

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

1-2-3-4-5

Deadlifts @ 75%-80%

Thursday, Oct. 3rd, 2019

Split Jerk 7x3 Increasing 

Warm Up

Ankle Twists

Wrists Twists

Forearm Stretch

Then

2 Rounds

10 Wall Balls

10 Push Ups

10 Sit Ups 

Form Drills

PVC

Empty Bar 

Heavy Partner Warm Up

10min: Off the Rig

6-6-4-4-3-3

Work up to 55% 

WOD

E3MOM x 7 Rounds

3-5 Split Jerks

Start at 55%

Goal: End at 85% 

Cool Down

10 Scorpions

10 Leg Swings

10 Supermans

Wednesday, Oct. 2nd, 2019

Running Clock 

Warm Up

8min AMRAP

10 Wall Balls

20 DUs

Calf and Achilles Stretch

250m Row

10 S2O

10 Deadlifts with Light Weight 

WOD

0:00-10:00

100-80-60-40-20 (x2)

Double Unders

10-8-6-4-2

Deadlifts 65%-70% 

12:00-22:00

3 Rounds

20 Wall Balls 20/14

500m Row 

25:00-???

30 S2O 115/75

6 Bar Facing Burpee penalty per drop

Tuesday, Oct. 1st, 2019

7 min of Sweat 

Warm Up

1 Round

5 Burpees

10 Ring Rows

Rig Shoulder Opener

10 Deadlifts

5 Cleans

5 Jerks

30 Sec HS Plate Walk or 30 Shoulder Taps

Then

Clusters 

Core

10 min to Complete:

25 Strict TTB

40 HS Plate Walks or Shoulder Taps

2min Plank 

Strength

12 min EMOM

E:  4 Cleans + 2 Jerks @ 75% of Clean and Jerk

O: 6 Deadlifts 

WOD

7 min AMRAP

3 Clusters @ 115/75 (Light)

6 Push Ups

9 Pull Ups

Monday, Sept. 30th, 2016

It Could be 21-15-9…You’re Welcome 

Warm Up

3 Rounds

3 Stones

10 Air Squats

8 OHS

5 Push Ups

5 Ring Dips

Then

5 Snatch Pulls + Snatch + Squat Snatch 

Strength

15 min

Work up to a Heavy 2 Rep Squat Snatch 

WOD

15-12-9

Stones AHAP

Ring Dips (x2 Box)

Burpee to 6” Target 

Post WOD

30 Monthly Challenge Reps

HSPUs

After every 10, break and do 30 Plank Hip Twists

Saturday, Sept. 28th, 2019

Coach Alex’s Birthday WOD: Opus 31 

Warm Up

PVC Shoulder Stretches

While Coach Demos

7min AMRAP

10 Leg Swings

20 DUs

5 Pull Ups

8 Power Cleans

8 Snatch

8 Box Jumps

Then

Front Squats

Split Jerks

Then

5min

Warm Up/Set for MUs 

Strength

E2MOM x 14min

3 Front Squats + 1 Split Jerk

Starting at 50% of Front Squat

Goal: End at 80% 

WOD

For Time: 20min Cap

31 DUs (x2)

9 Bar MUs (x3 Empty Bar, x2 Pull Ups AND Dips)

31 DUs

28 Pull Ups (40 R.R.)

31 DUs

19 Power Cleans

31 DUs

8 Burpee Box Jump Overs 24/20

31 DUs

8 Squat Snatch @ 60%

Friday, Sept. 27th, 2019

Helen

 Warm Up

Track x1

8 KBS

5 Kipping Swings

10 Banded Squats

 Core

3 Rounds

10 Leg Raises

20 KBS Twisters 25/15

 Skill

10 min to Work On:

MUs

Rope Climbs

Pistols

 WOD

3RFT

400m Run (Track x2)

21 KBS 55/35

12 Pull Ups (18 R.R.)

Thursday, Sept. 26th, 2019

Suck My Wall Balls 

Warm Up

Partner Scapula Stretch

Then

2 Rounds: 6 min

10 Side Lunges

7 TTB

5 Push Press

8 Heavy Wall Balls 

Strength

EMOM x 3 min

3 Strict Press @ 75%

Min 4 Strict Press Till Failure

THEN (1 min to Change Weight)

EMOM x 3 min

3 Push Press @ 75%

Min 4 Push Press Till Failure 

WOD

For Time: Cap – End of Class

25-20-15-10

TTB

Wall Balls 20/14

3 min Break

25-20-15-10

Hip Extensions 25# Plate

Wall Balls 20/14

Wednesday, Sept. 25th, 2019

Don’t Sandbag It 

Warm Up

8min AMRAP

10 Sandbag Rows

10 Sandbag Walking Lunges

10 KBS

10 Sit Ups

10 Front Squats

Sumo Wall Stretch 

Core

2 min Cap

40 V Ups 

Strength

EMOM x 4 min

4 Front Squats @ 65%

THEN (1 min to change weights)

EMOM x 4 min

2 Front Squats 75-80% 

WOD

16 min AMRAP

15 Sandbag Rows

20 Sandbag Walking Lunges (10 Each Shoulder)

10 Sandbag Thrusters

8 KBS 75/55

20 Sit Ups

5 C2B Pull Ups (10 R.R.)

10 Burpee Box Jumps 24/20

Tuesday, Sept. 24th, 2019

Grip Strength 

Warm Up

2 Rounds: 30 on, 15 off

Rig Hang

10 Sledgehammer Hits

Jump Rope

Hamstring Stretch

Then

Back Squats 

Strength

12 min

5 x 3 Heavy Back Squats

Goal: 70-80% for all sets 

WOD

3RFT

Track x1 Farmers Carry 110/70 (Total)

50 DUs (x2)

10 Sledgehammer Hits (Each Side)

Monday, Sept. 23rd, 2019

Fran

 Warm Up

7min AMRAP

250m Row

3 Stones

30 Sec Baby Maker

Rig Shoulder Opener

5 Pull Ups

Then

Thrusters

 Strength

EMOM x 12 min

E: 3 Stones AHAP

O: 200/150m Row

THEN

For Time @ min 13

400m Sandbag Carry AHAP

 WOD

21-15-9

Thrusters 95/65

Pull Ups

(30-20-10 R.R.)

Saturday, Sept. 21st, 2019

I Wanna Hold Your Hand: ReDo!

Partner WOD

Warm Up

8 of Each WOD Move

Then

20 Sec of Each WOD Hold

Then

Calf and Achilles Stretch

Shoulder Rolls 

WOD

3RFT

50 Air Squats

HOLD A PLANK

60 Box Jumps 24/20

HANG FROM THE RIG

40 Ring Dips (x2 Box)

HOLD  A WALL SIT

100 Walking Lunges

HOLD A PLATE OH 35/25

100 DUs (x2 Singles)

HOLD 1 LIGHT DB STRAIGHT OUT

Split the Reps As Necessary

One Partner is Holding a Move at all Times

Friday, Sept. 20th, 2019

Moving Fast!

 Warm Up

10 Slow Deadlifts

Toy Soldier

5 Push Jerks

5 Split Jerks

5 Back Squats

Calf Stretch

10 Walking Lunges

 Strength

EMOM x 5 min

2 Push Jerks + 2 Split Jerks @ 65-75%

THEN

EMOM x 5 min

5 Back Squats (Same Weight)

 WOD

14 min AMRAP

5 Deadlifts @ 65%

10 Walking Lunges

6 Pull Ups (9 R.R.)

Thursday, Sept. 19th, 2019

8th Wonder of the World 

Warm Up

8min AMRAP

15 Back Jumping Jacks

Spiderman Stretch

10 Wall Balls

7 Box Jumps

7 Pull Ups

15 DUs

Calf Stretch

1 Rope Climb

Then

Power Cleans 

Strength

EMOM x 18 min

Min 1: 1-2 Rope Climbs

Min 2: 40 DUs

Min 3: 3-4 Power Cleans @ 65-70% 

WOD

8 min AMRAP

8 Wall Balls 20/14

8 Ring Rows

8 Box Jumps 24/20

8 Sit Ups

Wednesday, Sept. 18th, 2019

Heavy Day: Front Squats and Back Squats

Increasing Sets 

Warm Up

2 Rounds: 45 on, 15 off

Lunges

Box Jumps

Air Squats

Then

1 Round: 1min Each

Leg Swings

Psoas Stretch

Wide V Forward 

Form Drills

PVC

Empty Bar 

Heavy Partner Warm Up

8min

Front Squats

6-5-4-4

Warm Up to 60% 

WOD

26min Total

E2MOM

Front Squat Starting @ 60%

5-4-4-3-3-2

End at 85%

2 min Rest

Back Squat Starting @ 60%

5-4-4-3-3-2

End at 85% 

Cool Down

Hamstring Stretch

10 Eagles

10 Scorpions 

Tuesday, Sept. 17th, 2019

CIN-DT 

Warm Up

PVC Shoulder Stretches

THEN

1 Round Cindy

1 Round DT

5 Squat Snatch

5 OHS 

Strength

E2MOM x 8 min

3 Squat Snatch + 3 OHS @ 50%

Increase Weight Each Round 

WOD

For Time: 25 min Cap

1 Round of Cindy

1 Round of DT

2 Cindy

1 DT

3 Cindy

1 DT

2 Cindy

1 DT

1 Cindy

1 DT 

Cindy

5 Pull Ups

10 Push Ups

15 Air Squats 

DT

12 Deadlifts 155/105

9 Hang Power Cleans

6 Push Jerks

Monday, Sept. 16th, 2019

Down and Up 

Warm Up

2 Rounds: 30 on, 15 off

Box Jump Overs

KBS

Air Squats

PVC Work

Push Press

Then

5min

Set Up/Warm Up for MUs 

WOD

For Time

50 Box Jumps Overs 24/20

40 Push Press @ 40%

30 Wall Balls 20/14

20 KBS 55/35

10 Bar MUs (x3 Empty Bar OR x2 Pull Ups AND Dips)

20 KBS

30 Wall Balls

40 Push Press

50 Box Jump Overs 

Post WOD

3 Rounds

10 Single Leg V Ups

15 PVC Sit Ups

10 KB Side Bends Each Side 45/25

Saturday, Sept. 14th, 2019

Hero WOD Kalsu

This Hero WOD honors fallen soldier James Robert “Bob” Kalsu.  He was an All-American tackle at the University of Oklahoma in 1967. He entered the army to fulfill his ROTC obligation in 1969. He served as a Second Lieutenant with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division in the Vietnam War. He was killed in action on July 21, 1970 by mortar fire near the Ashau Valley.  

Warm Up

2 Rounds: 7min

10 Tuck Jumps

Sumo Wall Stretch

8 Air Squats

8 Push Press

8 Thrusters

5 Push Ups

5 Burpees

Then

Set up for WOD Weight 

WOD

For Time

100 Thrusters 135/85

EMOM

5 Burpees

(Pick a weight that you can move EASILY!) 

Options:

Power Cleans

Or

EMOM 3 Burpees

Or

Both

Friday, Sept. 13th, 2019

CrossFit Poker 

Warm Up

10 of ALL Moves

Then

4min to Stretch 

Strength

EMOM x 13min

E: 13/10 Cal Row

O: 13 KBS 55/35 

WOD

20min AMRAP

Hearts – Push Press

Diamonds – Deadlifts

Clubs – KB Snatches

Spades – KB Goblet Lunges

Face Cards – 10 Reps

Ace – 11 Reps

Jokers – 13 Burpees

Thursday, Sept. 12th, 2019

The Struggle is Real 

Warm Up

7min AMRAP

10 Deadlifts

10 Power Cleans

5 Jerks

5 OHS

8 Wall Balls

3 Stones 

Strength

EMOM x 7min

5-7 OHS @ 50-60% 

WOD

20min Total

9 min AMRAP

15 Deadlifts @ 35-40%

10 Power Cleans

5 Jerks

2 min Rest

9 min AMRAP

5 Stones

10 Wall Balls 20/14

16 Med Ball Twisters

Wednesday, September 11th, 2019

9/11 Tribute WOD

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row and run (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 175-pound Power Clean (changed to 170 for the WOD) stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift, and the 110-pound Thruster and Push Jerk signifies the number of floors in each of the Twin Towers. 

Warm Up
15 min
5 of Each WOD Move
THEN
Warm Up to WOD Weight
Must Be Set up and Ready in 15 min 

WOD

For Time: 40min Cap

2001m Row or Run

11 Box Jumps 30/24

11 Thrusters 110/75

11 Burpees C2B Pull Ups (x2)

11 Power Cleans 170/120

11 HSPUs (x2 Box)

11 KBS 75/55

11 TTB

11 Deadlifts 170/120

11 Push Jerks 110/75

2001m Row or Run

If athletes start with a row, they must finish with a run and vice versa!

Tuesday, Sept. 10th, 2019

Sun’s Out – Gun’s Out (Summer Weather) 

Warm Up

8min AMRAP

5 HSPUs

10 Air Squats

Track x1

5 Burpees

6 Pistols 

Core

10 min

Work on Skin the Cat

While Waiting

10 V Ups

10 Plank Back Strokes

10 TTB 

WOD

For Time

20-14-8-2

HSPUs (x2 Box)

Pistols (Half on Each Leg)

Burpees 

THEN

800m Run (Track x5)

Monday, September 9th, 2019

Weigh In 

Warm Up

PVC Shoulder Stretches

Then

7min AMRAP

10 Deadlifts

5 Push Ups

5 Box Jumps

Pigeon Pose

Then

Snatches

Strength

E2MOM x 14min

Snatches Starting @ 50%

7-6-5-4-3-3-3

Add 5% Each Round if Able to Maintain Form

End @ 80% 

WOD

5RFT

3 Deadlifts @ 1.5x Body Weight

12 Push Ups

6 Box Jumps 30/24

The Deadlifts should be difficult but not worth an injury EVER.

Post WOD

3 Rounds

10 Light KB Side Bends

12 KB Twisters

10 Eagles

10 Scorpions

Saturday, September 7th, 2019

Hero WOD Ryan

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert. 

Warm Up

8min AMRAP

5 Kipping Swings

5 Pull Ups

5 Dips

5 Push Ups

10 Lat Lunges

Then

5min

Set Up/Warm Up

MUs 

Strength

3min Wall Sit 24/14 

WOD

5RFT

7 MUs

21 Burpees

MU Modifications: x3 Empty Bar OR x2 Pull Ups AND Dips/Ring Rows AND Dips

Friday, Sept. 6th, 2019

Coach, Shouldn’t That Be a 20 Sec Plank???

 Warm Up

Down and Back

High Knees

Carioca (Karaoke)

Toy Soldier

Shuffle (x2)

Then

8 of Every WOD Move

Stretch While Coach Demos

 WOD

For Time

200 DUs (x2)

100 Sit Ups

90 Box Jumps 24/20

80 Single DB Squats 35/20

70 Push Press 45/35

60 Walking Lunges (EACH Leg)

50 KBS 55/35

40 Wall Balls

30 Burpees

3min Plank

 Post WOD

800m Run (Track x5)

Thursday, Sept. 5th, 2019

Heavy Day: Deadlift, Back Squat, Strict Press 

Warm Up

8min

15 Jumping Jacks

30 Sec Baby Maker

Hamstring Stretch

5 Broad Jumps

10 Deadlifts

10 Back Squats

15 Strict Press 

Form Drills

Empty Bar 

Heavy Warm Up

6min

Warm up to 50% of your first lift 

WOD

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 75%

4 @ 80%

3 @ 85%

Deadlift, Back Squat, Strict Press 

Cool Down

Happy Baby

Quad Stretch

Box Shoulder Stretch

Wednesday, Sept. 4th, 2019

Fight Gone Bad’s Step Sister 

Warm Up

2 Rounds: 30 on, 15 off

Arm Circles

Rig Shoulder Opener

Wall Balls

Ring Rows

Then

2 Rounds

5 HSPUs

3 Stones 

Skill

5 min

Max Effort HSPUs

Pick ONE Style and Stick with it

*Safety Trumps Style Through 

WOD

5 Rounds for Reps

1 min of Each

Stone to Shoulder 95/75

Ring Rows

Wall Balls 20/14

Sit Ups

1 min Rest

Tuesday, Sept. 3rd, 2019

Dumbbell Doozie 

Warm Up

45 on, 15 off

Row

Scorpions/Eagles

Lunges

DB Snatch

Then

10 Leg Swings

Then Deadlifts 

Strength

10min

10-8-6-4-4-4…

Work up to a heavy 4 Rep Deadleft 

WOD

For Time: 24min Cap

36-26-16

Cal Row (29-21-13)

Calorie Row

Alt. DB Snatch 50/35

DB Goblet Lunges 50/35

Lateral Hops Over DB

Monday, Sept. 2nd, 2019

LABOR DAY

Hero WOD Crain

Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn. 

Warm Up

Track x1

Calf Stretch

Toy Soldier Down

Knee Pulls Back

Then

Stretch as Coach Demos

8 of Each WOD Move 

WOD

2 Rounds

34 Push Ups

45m Sprint

35 Deadlifts 135/95

45m Sprint

34 Box Jumps 24/20

45m Sprint

34 Clean and Jerk 95/65

45m Sprint

34 Burpees

45m Sprint

34 Wall Balls 20/14

45m Sprint

34 Pull Ups

45m Sprint 

You get ONE bar. Change your weight. Clean and Jerk should be 30% lighter than your deadlift. Plan accordingly.

Saturday, Aug. 31st, 2019

Hero WOD DG THEN Hero WOD Jack or Hero WOD Jenny 

Warm Up

2 Rounds

10 Walking Lunges

5 TTB

Shoulder Rolls

8 DB Thrusters

Michael Phelps Stretch

8 Push Press

8 OHS

8 Back Squats

THEN

Pick Your WOD and Set Up! 

Everyone completes DG, then you PICK between Jack and Jenny. 

WOD 1

Hero WOD DG

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

10min AMRAP

8 TTB

8 DB Thrusters 35/20

12 DB Walking Lunges

 

5min Rest

 

WOD 2

Hero WOD Jack

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

20min AMRAP

10 Push Press 115/85

10 KBS 55/35

10 Box Jumps 24/20 

OR 

Hero WOD Jenny

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

20min AMRAP

20 OHS 45/35

20 Back Squats 45/35

Track x2

Friday, Aug. 30th, 2019

Tired Yet?

 Warm Up

2 Rounds: 30 on, 15 off

Pigeon Pose

Russian KBS

V Ups

Ring Rows

Sledgehammer Hits

Then

Tire Flips

 Strength

EMOM x 21min

Min 1: Tire Flips: Challenge Yourself

Min 2: 20 Russian KBS 65/45

Min 3: 15 V Ups

 WOD

11min AMRAP

14 Sledgehammer Hits

8 Ring Rows

5 Burpees

15 Air Squats

Thursday, Aug. 29th, 2019

The Standard: Grace and Isabel 

Warm Up

7min AMRAP

10 Clean and Jerks

Rig Shoulder Opener

10 Snatches

Baby Maker Stretch

7 Push Ups

Shoulder Rolls 

Strength

EMOM x 10 min

E: 15 Push Ups

O: 20 Sit Ups 

WOD

For Time

30 Clean and Jerks @ 50-60%

30 Pull Ups (45 R.R.)

30 Snatches @ 50-60%

Coach Approval to do This at “Standard” Weight

If you have Never RXed these WOD, today is NOT the day.

Wednesday, Aug. 28th, 2019

Just Putting in Work… 

Warm Up

100m Row

Track x1

Then

8 of Each WOD Move

Then

1 Round: 45 on, 15 off

Sumo Wall Stretch

PVC Pass Throughs

Hamstring Stretch 

WOD

33min Total

3 rounds:
4 min amrap
Track x1
Then
8 Box Jumps 24/20
8 Wall Balls 20/14
Rest 1 min.
4 min amrap
250m Row
Then
10 Slam Balls
10 KBS 55/35
3 min. rest between rounds.

(stagger between the run and the row if necessary)

Tuesday, Aug. 27th, 2019

Heavy Day - Deadlifts and Front Squats 

Warm Up

3 Rounds: 4min

10 Air Squats

10 Jumping Jacks

10 Sit Ups

Then

4min to Stretch

Baby Maker Stretch

Hamstring Stretch

Wrist Twists

Leg Swings

Etc. 

Form Drills

PVC

Empty Bar 

Heavy Partner Warm Up

10min

In Sets of 4-5, warm up to 65% of your deadlift OR Front Squat

You pick which you do first! 😊  

WOD

Deadlifts

3x8 @ 65%

1x5 @ 75%

2x2 @ 80%

1x1 @ 85%

Repeat With Front Squats! 

Cool Down

Sumo Wall Stretch

Leg Swings

Hurdle Overs Down and Back

Monday, Aug. 26th, 2019

Bicouplet

 Warm Up

45 Sec Rig Hang

Then

2 Rounds

10 Arm Circles

Forearm Stretch

8 Snatch

5 Burpees

Then

Warm Up/Set Up for

MUs

 Core

3 Rounds: 5min Cap

10 Sit Ups

20 Back Scratchers

20 Flutter Kicks

 WOD

For Time

12-9-6

Snatches @ 55%

Bar MUs

(x3 Empty Bar OR x2 Pull Ups/Dips)

2min Rest

21-15-9

Snatches @ 40-45%

C2B

(30-20-10 R.R.)

Saturday, Aug. 24th, 2019

Don’t Drop the Baby

Due Date: Oct. 10th 

Warm Up

Track x1

Then

3min

STRETCH Anything and Everything

Then

6 of Each WOD Move

Find a Partner 

WOD

10 RFT

10 Baby Makers (DB Thrusters 35/20)

10 Baby Steps (Single DB Alt. Box Step Ups 35/20)

10 Pick Up the Baby (KB Deadlifts 75/55)

10 Child Birth (Sit Ups)

10 Play Time (Floor Press @ 50-60% Body Weight)

After EACH Round

1 Diaper Run (Track x1)

Alternate Moves – While Partner A Works, Partner B Holds a Med Ball

Trade Off Med Ball As Needed During the Run

Med Ball Cannot Touch the Floor: 10 Burpee Penalty

Friday, Aug. 23rd, 2019

The Ringer 

Warm Up

8min AMRAP

10/8 Cal Row

10 Wall Balls

Frog Pose

5 TTB

5 Push Ups

Then

OHS 

Strength

EMOM x 8 min

12 Wall Balls 20/14

Challenge: Start Each Round with 5 Push Ups 

WOD

For Time: 17min Cap

30-20-10

Cal Row

TTB

3min Rest

15-10-5

Burpees

OHS @ 55%

Thursday, Aug. 22nd, 2019

Out and Back Chipper 

Warm Up

1min Jump Rope

Then

PVC Shoulder Stretches while Coach Demos

Then

10 of Every Move

Strength AND WOD

(3-5 Stones) 

Strength

EMOM x 6min

E: 12 Single DB Step Overs 50/35

O: 3-5 Stones 

WOD

For Time: 30min Cap

Track x5

30 HSPUs (x2)

30 DB Thrusters 35/20

30 Box Jumps 24/20

30 Power Cleans @ 60%

30 Box Jumps

30 DB Thrusters

30 HSPUs

Track x5

Wednesday, Aug. 21st, 2019

Heavy Day: Deadlift, Clean, Front Squat Complex 

Warm Up

6min

Track x1

Then STRETCH

Hamstring Stretch

Pigeon Pose

Baby Maker Stretch

Etc. 

Form Drills

PVC

Empty Bar 

Heavy Warm Up

7min

Work Up to 50% of weakest lift 

WOD

Complex: 2 Deadlifts, 2 Cleans, 2 Front Squats

E3MOM

Min 0, 3, 6

3 Complexes @ 50%

Min 9, 12, 15

2 Complexes @ 60%

Min 18, 21, 24

1 Complex @ 70%+

(Min 18 at 70% - can increase for 21 and 24 if successful)

Set up to weakest lift 

Cool Down

Eagles

Scorpions

Hamstring Stretch

Tuesday, Aug. 20th, 2019

Bear Strength 

Warm Up

Shoulder Rolls

Calf Stretch

Ankle Twists

Then

2 Rounds: 5min

8 Back Squats

10 Leg Swings

Bear Crawl Down and Back

15 Sit Ups

Then

DB Snatch

DB Clean and Jerk 

Strength

10min

Back Squats

10-8-6-4-2

Work up to a heavy 2 rep

Start at 40% 

WOD

5RFT: Cap – End of Class

Bear Crawl Down and Back

50 DUs (x2)

10 Alt. DB Snatch 50/35

50 DUs (x2)

10 Alt. DB Clean and Jerk 50/35

Monday, Aug. 19th, 2019

Mary 

Warm Up

1 Round

5 Scapular Shoulder Presses: 3 Sec

10 Leg Swings

8 Jumping Squats

8 Pistols

5 HSPUs

5 Pull Ups

Then

Barbell Strength Complex 

Strength

EMOM x 5min

2 Strict Press @ 55-60%

3 Push Press

4 Jerks 

WOD

20min AMRAP

5 HSPUs (x2 Box)

10 Alt Pistols (16 mod)

15 Pull Ups (22 R.R.)

Saturday, Aug. 17th, 2019

Hero WOD Adam Brown

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents. 

Warm Up

Jump Rope Skills

Then

10 of Every WOD Move

Then

Find a Partner for Floor Press

Warm Up and Plan WOD Weight 

WOD

2RFT

24 Deadlifts 295/200 (@ 70-75%)

24 Box Jumps 24/20

24 Wall Balls 20/14

24 Floor Press 195/135 (2-3 sets)

24 Box Jumps

24 Wall Balls

24 Cleans 145/100 (@ 55-60%)

You get ONE bar for your deadlifts and cleans. Separate bar for your floor press (expect to share).

Friday, Aug. 16th, 2019

Show Me the Ropes

 Warm Up

2 Rounds: 30 on, 15 off

PVC Pass Throughs

KB Snatches

Calf Stretch

Air Squats

Then

2 Rounds

1 Rope Climb (x3)

8 Front Squats

 Strength

EMOM x 7min

14 KB Snatch 55/35

 WOD

5RFT: 24min Cap

3 Rope Climbs (x3)

15 Front Squats @ 45-50%

60 DUs (x2)

Thursday, Aug. 15th, 2019

Big Chipper 

Warm Up

7min AMRAP

10 Sit Ups

10 Lunges

6 Box Jump Overs

Hamstring Stretch

Arm Circles

8 Push Ups

Then

Deadlifts

Cleans 

Strength

6min Cap

1min Wall Sit

1min Rig Hang

1min Plank

1min Handstand (or another plank) 

WOD

For Time: Cap – End of Class

50 Cleans @ 45-50%

50 Box Jumps Overs

50 Deadlifts

50 Sit Ups

12 Bar Hopping Burpees

30 Sit Ups

30 Deadlifts

30 Box Jump Overs

30 Cleans @ 45-50%

Wednesday, Aug. 14th, 2019

Run for Your $ 

Warm Up

2 Rounds: 30 on

KBS

Mountain Climbers

Runners Lunge

Other Leg

Jumping Jacks

Break

Then

Sandbag Complex w/PVC

Then

10 Sandbag Over the Shoulder 

Strength

EMOM x 10min

E: 1-2 Sandbag Complex

O: 15 KBS 55/35

Sandbag Complex: Burpee, Clean, Press, Back Squat, Lunge, Lunge, Drop 

WOD

15min AMRAP

100m Run

8 S.O.S.

15 Sandbag Walking Lunges

8 Knees to Elbows

15 Push Ups

Tuesday, Aug. 13th, 2019

Assault on DT 

Warm Up

6min AMRAP

10 Cal Row

5 Push Ups

10 Air Squats

5 Front Squats

5 Back Squats

Baby Maker Stretch

10 Knee Pulls

Then

Empty Bar: 2 Rounds of DT 

Strength

EMOM x 5min

4-5 Front Squats @ 70%

2min Rest

EMOM x 5min

4-5 Back Squats @ 70% 

WOD

12min AMRAP

15/12 Cal Row

12 Deadlifts

9 Hang Cleans

6 Push Jerks @ 65%

(Games – 135/95) 

Post WOD

3min Wall Sit 20/14

Monday, Aug. 12th, 2019

Heavy Day: Shoulder Destroyer

Strict Press, Push Press, Jerk

 Warm Up

PVC Shoulder Stretches

Then

1 Round

Track x1

10 Push Ups

15 Jumping Jacks

15 Air Squats

 Form Drills

PVC

Empty Bar

 WOD

Total Time: 25min

Start w/Empty Bar – No Exceptions

EMOM

Women Add 5#

Men Add 10# through min 10, then add 5#

1 Strict Press

Upon Failure

1 Push Press

Upon Failure

1 Jerk

Upon Failure

All Remaining minutes – 5 Deadlifts at final weight

SHARING IS CARING – If room, off the Rig!!!

 Cool Down

Rig Shoulder Opener

Scapula Shoulder Presses

Arm Circles

 

Saturday, Aug. 10th, 2019

Hero WOD Barraza

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. 

Strength

6min

M.E. Push Ups

Every Break Sprint Down and Back 

WOD

18min AMRAP

Track x1

9 Deadlifts 275/185 (@70-75%)

6 Burpee Bar MUs (x3 Empty Bar or x2 Pull Ups/Dips)

Friday, Aug. 9th, 2019

Row, Rest, Repeat

 Warm Up

2 Rounds: 30 on, 15 off

Rig Hang

Plank

Jump Rope

Then

2 Rounds

5 Pull Ups

5 Burpees

100m Row

 Strength

EMOM x 10min

E: 10-12 Pull Ups (15 R.R.)

O: 40 Sec Plank (Get Fancy!)

 WOD

For Time: 18min Cap

500m Row

30 Burpees

45 DUs (x2)

3 min Rest

45 DUs

30 Burpees

500m Row

(You can do this reversed – YOU pick!)

 

Thursday, Aug. 8th, 2019

1st Cut 

Warm Up

PVC Shoulder Stretches

While Coach Demos

Then

2 Rounds: 6min

Track x1

1 Rope Climb

5 Strict Press

5 Push Press

Then

Squat or Power Snatch 

Strength

EMOM x 7min

4 Strict Press @ 50%

AND

6 Push Press 

WOD

4RFT: 20min Cap

Track x2

3 Rope Climbs (x3)

7 Squat Snatch @ 70%

OR

14 Power Snatch @ 50%

Wednesday, Aug. 7th, 2019

Heavy Day: 3, 2, 1 Squat Cleans 

Warm Up

2 Rounds: 30 on, 15 off

Box Jumps

Jump Rope

Air Squats

THEN

30 Sec

Box Shoulder Stretch

Hamstring Stretch 

Form Drills

PVC

Empty Bar 

Heavy Partner Warm Up

7min

6-5-4-3

Warm Up to 70% of your Squat Clean 

WOD

27min Total

E2MOM

Min 0: 3 @ 70%

Min 2: 2 @ 75%

Min 4: 1 @ 80%

1min Rest

Min 7: 3 @ 75%

Min 9: 2 @ 80%

Min 11: 1 @ 85%

1min Rest

Min 14: 3 @ 80%

Min 16: 2 @ 85%

Min 18: 1 @ 90%

1min Rest

Min 21: 3 @ 85%

Min 23: 2 @ 90%

Min 25: 1 @ 95% 

Cool Down

Sumo Wall Stretch

Rig Shoulder Opener

Baby Maker

Tuesday, Aug. 6th, 2019

2nd Cut 

Warm Up

Down and Back

Toy Solider

High Knees

Shuffle (x2)

Then

5min AMRAP

5 HSPUs

100m Row

10 KB Push Press

Then

Deadlifts 

Strength

EMOM x 12min

7-10 Deadlifts @ 45% 

WOD

3RFT: Cap – 12min

250m Row

22 KB Push Press 35/20

15 HSPUs (x2 Box) 

Post WOD

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).