CrossFit Mokena

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FREE Koozies and FREE Recovery Drinks are available to anyone who switches their account! Ask Coach Christie for details. You have till the end of the month to qualify.

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Sign up for our 6 Week Heavy Squat Program. We provide the programming, you complete the squats at your convenience! Sign up on the clipboard.

Saturday, Oct. 20th, 2018

Coach Christie’s Birthday WOD 

Warm Up

Thunderstruck

Then

1 Round

10 Air Squats

6 HSPUs

20 DUs

8 Deadlifts

8 Power Cleans

Then

1 Rope Climb

10 Pistols 

WOD

For Time

Buy In

34 Pull Ups (51 R.R.)

3RFT

1 Rope Climb (x3)

10 Power Cleans @ 75%

1 Rope Climb

20 HSPUs (x2 Box)

1 Rope Climb

10 Pistols (14 One Round)

1 Rope Climb

84 DUs

Cash Out

34 Pull Ups (51 R.R.)

YOU PICK to either start or end with the Pull Ups

Friday, Oct. 19th, 2018

Mop Up Your Chalk!

 Warm Up

2 Rounds: 30 Sec

Back Scratchers

Burpees

Mountain Climbers

Break

Then

10 Deadlifts

10 Power Cleans

10 Front Squats

Then

45 Sec Sumo Wall Stretch

 Strength

Every 30sec for 10min

1 Deadlift @ 60-70%

 WOD

3 RFT

10 Power Cleans @ 55%

10 Lateral Bar Hopping Burpees

10 Front Squats @ 55%

15 Sit Ups

Whichever is Lighter

 

Thursday, Oct. 18th, 2018

Double Heavy Day 

Warm Up

Get The Blood Flowing!

5min

Jumping Jacks

Row

Run

Jump Rope

Etc.

Then

Stretch!

3min

Spiderman Stretch

PVC Work

Toy Soldiers

Etc. 

Form Drill 1

PVC

Empty Bar 

Strength 1

15min

1 Power Clean

1Front Squat

1 Jerk 

Form Drill 2

PVC

Empty Bar 

Strength 2

15min

1 Power Snatch

1 Squat Snatch

2 OHS 

Cool Down

10 Scorpions

PVC Shoulder Stretches

Frog Pose

Wednesday, Oct. 17th, 2018

Fitness to the Max 

Warm Up

Jump Rope Skills

Then

Calf Stretch

Then

2 Rounds

10 Lunges

10 Alt. KB/DB Snatches

10 Wall Balls 

Core

3 Rounds: 6min

7 TTB

10 Single Leg V Ups

15 Sit Ups 

Strength

EMOM x 9min

10 Back Rack Lunges

40% or Less of Back Squat Max 

WOD

14min AMRAP

30 DUs (x2)

18 Alt. KB/DB Snatches 55/35

10 Wall Balls 20/14

20 Med Mall Twisters

Tuesday, Oct. 16th, 2018

Helen

 Warm Up

400m Run

Then

2 Rounds: 30 Sec on, 15 off

Rig Shoulder Opener

KBS

Lunges

Then

Front Squats

 Strength

15 min

Front Squats

8-6-4-2-2-2…

Work up to a Heavy 2 rep

Goal 90%+

 WOD

3RFT: 18min Cap

500m Row/400m Run

21 KBS 55/35

12 Pull Ups (18 R.R.)

Must Run and Finish For Your Name on The Board

Monday, October 15th, 2018

K-Ci and Jojo – Partner WOD 

Warm Up

10 of Each WOD Move

Find a Partner

Then

Set Up for WOD Weight 

WOD

For Time

80 KB/DB Thrusters 45/25 (single arm)

80 Push-Ups

Then

60 Snatches @ 45%

60 OHS @ 45%

(whichever is lighter)

Then

120(M)/80(F) Cal Row

(M/F Pair 100)

Then

90 Hang Power Cleans @ 45%

90 Air Squats

Split Reps However You Want, One Person Working at a Time

Change Weight for Last Mini WOD 

Post WOD

45 V Ups

Saturday, Oct. 13th, 2018

12 Days of Christmas... In October...

Warm Up

You have 4min to Stretch while Coach Demos: PAY ATTENTION

Options

Hamstring Stretch

Sumo Wall Stretch

Baby Maker

PVC Shoulder Stretches

Rig Shoulder Opener

Spiderman Stretch

Frog Pose

Leg Swings

Etc.

Then

4 of Every WOD Move

Then

Set Up to WOD Weight 

WOD

For Time

1 MU (3 Pull Ups/Ring Rows + 3 Dips)

2 Clean and Jerks @ 60-65%

3 Box Jumps 30/24

4 Burpees

5 Deadlifts

6 Sit Ups

7 KB Goblet Squats 55/35

8 KB Swings 55/35

9 Push Ups

10 Wall Balls 20/14

11 TTB

12 Cal Row

1 then 2,1, then 3,2,1 then 4,3,2,1

Friday, Oct. 12th, 2018

Nancy

 Warm Up

2 Rounds: 8min

10 Leg Swings

200m Run

10 Push Ups

Remaining Time:

PVC Shoulder Stretches

Then

OHS

Deadlifts

 Strength

EMOM x 8min

6 Deadlifts at 65%

 WOD

5RFT: 20min Cap

400m Run

15 OHS 95/65

Thursday, Oct. 11th, 2018

Who Came Up With These Numbers??? 

Warm Up

2 Rounds: 7min

10 Eagles

10 Scorpions

8 Box Jumps

8 Ring Rows

Then

3min

Set Up and Do HSPUs

Forearm Stretch

Then

Tire Flips 

Strength

EMOM x 12min

Min 1: Tire Flips (Challenge Yourself)

Min 2: 10-12 Box Jumps 24/20

Min 3: 10 Ring Rows 

WOD

21-15-9

Calories on Rower

Strict HSPU's

If not Strict: 31-23-14

If on Box: 42-30-18

Please Put The Rowers Back Up After The WOD 

Post WOD

60 Sledgehammer Hits

(Must Be Done Before Next Class Needs Tires)

Wednesday, Oct. 10th, 2018

Back Squats – Increasing 

Warm Up

2 Rounds: 30 Sec

Air Squats

Baby Maker Stretch

Sit Ups

Break

Then

45 Sec Sumo Wall Stretch 

Form Drills

PVC

Empty Bar 

Heavy Partner Warm Up

9min

5-5-5…

Work up to 60% 

WOD

E3MOM: 21 min Total

Starting at 60%

8-7-6-5-4-3-2

Goal: Set of 2 at 90%+ 

Cool Down

Supermans

Leg Swings

Eagles

Tuesday, Oct. 9th, 2018

Coach Jill’s Birthday WOD 

Warm Up

PVC Shoulder Stretches

Then

2 Rounds

5 Burpees

10 Deadlifts

10 Push Press

200m Run 

Strength

Cap 6min

88 Empty Bar Push Press

5 Burpee Penalty Every Time You Set The Bar Down 

WOD

Buy In

1988m Run (Fence Twice)

5RFT

10 Deadlifts @ 75%

7 Pull Ups (x2 R.R.)

Post WOD

30 Cal Row

Birthday: 10/7/1988

Played Hockey: 5 Years

Coached Hockey: 5 Years

Monday, Oct. 8th, 2018

Good Luck Brushing Your Hair Tomorrow 

Warm Up

2 Rounds: 30 Sec

KB Snatch

Plank

Wall Balls

Break

Then

SDHP

DB Push Press 

Core

10min Cap

60 TTB

Every time you break

Either 10/8 Cal Row or 50 DUs (x2) 

Strength

EMOM x 10 min

E: 8-10 DB Push Press 50/35

O: Other Arm

Upon Failure, Jerk is acceptable. 

WOD

10min AMRAP

15 Wall Balls 20/14

10 SDHPs 95/65

8 Front Squats

6 KB Snatch 55/35

Saturday, Oct. 6th, 2018

Coach Jason’s Birthday WOD 

Warm Up

200m Run

3 Stones

20 DUs (Attempts)

10 Wall Balls

5 Burpee Box Jump Overs

THEN

Clean and Jerks

Deadlifts 

Strength

Death by:

Burpee Box Jump Overs 24/20

10min Cap

Upon Death: 30 Sec Plank Each Min 

WOD

For Time

800m Run

10 Clean and Jerks @ 70-75%

400m Run

6 Stones AHAP

200m Run

19 Deadlifts

400m Run

76 DUs (152 Singles)

800m Run

42 Wall Balls 20/14

Friday, Oct. 5th, 2018

Share the Sand 

Warm Up

2 Rounds: 30 Sec on, 15 off

Wall Balls

Arm Circles

Pull Ups (Ring Rows)

Baby Maker/Frog Pose

Then

Stagger: Keep Moving: 6min

8 Sandbag Plank Pull Throughs

8 Sandbag Squat Cleans

2 Rope Climbs (x3) 

Strength

EMOM x 10min

E: 1-2 Rope Climbs (3-6 mod)

O: 10 Pistols 

WOD

4 RFT: Cap – End of Class

12 Sandbag Plank Pull Throughs

12 Sandbag Squat Cleans

15 Pull Ups (22 R.R.)

18 Wall Balls 20/14 

Post WOD

45 Push Ups

Thursday, Oct. 4th, 2018

It Looks Easy on Paper… 

Warm Up

3 Rounds: 8min

7 Jumping Squats

7 Push Ups

7 Power Cleans

7 Front Squats

Spiderman Stretch

Then

SDHPs 

Core

6min Cap

Accumulate 4min of Various Planks 

Strength

EMOM x 10min

E: 3 Power Cleans
O: 3 Front Squats (Same Bar)

70% of Weaker Lift 

WOD

10min AMRAP
15 SDHPs 95/65
30 Double Unders

Wednesday, Oct. 3rd, 2018

You Snatched My Heart 

Warm Up

PVC Stretches While Coach Demos

Then

2 Rounds: 7 min

10 of Every WOD Move

(Only 3 Wall Walks)

Then

Snatches 

Strength

14min

Snatch (Power or Squat)

Starting at 40% complete 5 reps.

Add Weight – 5 more

Add Weight – 5 more

Etc.

You must always complete 5 before moving on.

Score is highest successful weight. 

WOD

13min. AMRAP
12 V Ups
15 Floor Press @ 40-50% B.W.
15/12 Cal Row

3 Wall Walks

10 Alt. KB Snatch 55/35

Tuesday, Oct. 2nd, 2018

How’s Your Grip? 

Warm Up

Ankle Twists

Wrists Twists

Calf Stretch

Then

2 Rounds: 30 on, 15 off

DUs

Push Ups

Box Jumps

Plank Hold

Lunges

2 Rounds

10 DB Push Jerks

10 Weighted Step Ups

Find a Weight and Height For the WOD 

Skill

10min

Work on Handstands

(Walks, Push Ups, Plate Walk, Shoulder Taps, etc) 

WOD

3RFT: 20min Cap
25 DB Push Jerks 35/20
50 DUs (x2)
25 Weighted Step Ups 24/20
50 DUs (x2)

Monday, Oct. 1st, 2018

Heavy Combo

Deadlift, Hang Clean, Front Squat, Jerk: INCREASING 

Warm Up

5min Cardio Blast!

1min Row

1min Jog in Place

1 min High Knees & Butt Kickers

1min Burpees

1min Jumping Jacks

No Break 

Form Drills

PVC

Empty Bar 

Heavy Warm Up

7min

Pick Your WEAKEST of the lifts and work up to 40% 

WOD

E3MOM: 24min Total

All Separate Moves, do NOT flow into 1 movement.

Min 0: 4 Combos

Then Add Weight

Min 3: 3 Combos

Then Add Weight

Min 6: 2 Combos

Then Add Weight

Min 9: 1 Combo

Strip the Bar Back Down to Your Starting Weight and REPEAT!!!

Start at min 12 

Cool Down

Rig Shoulder Opener

Frog Stretch

10 Eagles and Scorpions

Saturday, Sept. 29th, 2018

Hero WOD Bowen

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah. 

Warm Up

10 min AMRAP

15 Air Squats

10 Box Jumps

5 Burpees

10 KBS

10 Single Arm KB Thrusters

200m Run

Then

Deadlifts

Then

7min to Warm Up to Deadlift Weight 

WOD

3RFT

800m Run

7 Deadlifts 275/185 (70%)

10 Burpee Pull Ups (15 Ring Rows)

14 Single Arm KB Thrusters 55/35

(7 Each Arm)

20 Box Jumps 24/20

Friday, Sept. 28th, 2018

Pick a Lane 

Warm Up

8min: Keep Moving

10 Leg Swings

5 Burpee Broad Jumps

10 Walking Lunges

Inch Worm Half Length of Box

PVC Shoulder Stretches

Forearm Stretch

Then

3min

Practice the Waiters Carry 

Core

3 Rounds: 9min

20 Single Leg V Ups

10 KB Side Bends Each Side 35/25

15 Sit Ups

30 Sec Plank (switch style each round) 

WOD

2RFT

All Moves Down and Back

Sandbag Back Rack Lunges

Burpee Broad Jumps

Waiters Carry 55/35

Inch Worm (Hands and Feet Cannot Move at the Same Time) 

Post WOD

15 Strict Pull Ups (25 Kipping/Butterfly, 30 Ring Rows)

Thursday, Sept. 27th, 2018

Carry On Together 

Warm Up

2 Rounds: 30 Sec on, 15 off

Burpees

Sit Ups

Ring Rows

Rig Hang

Then

2 Rounds: 5min

10 Wall Balls

10 KBS

10 Deadlifts 

Strength

EMOM x 5min

12/9 Cal Row
EMOM x 5min
10 Deadlifts @ 55-60%
EMOM x 5min

15 KBS 55/35

Complete all 5 min at the same station, then switch. 

WOD

13min AMRAP

10 Wall Balls 20/14

Farmers Carry D&B AHAP

9 Ring Rows

11 Burpees

14 Sit Ups

Wednesday, Sept. 26th, 2018

21-15-9 with a Twist 

Warm Up

200m Run

Then

Calf Stretch

Wrist Twists

Forearm Stretch

Arm Circles

Then

2 Rounds

10 Jumping Jacks

5 HSPUs

5 TTB

5 Push Ups

5 Front Squats 

Strength

EMOM x 10min

4 Deficit HSPUs

(6 wall, 8 box) 

WOD

3RFT: 20min Cap
500m Row/400m Run
21 Front Squats @ 40%
15 TTB

9 Push Ups

Tuesday, Sept. 25th, 2018

Heavy Day: Snatch, Clean, Deadlift

Power or Squat 

Warm Up

2 Rounds

30 on, 15 off

Arm Circles

Jumping Squats

V Ups

Butt Kickers

Baby Maker 

Form Drills

PVC

Empty Bar 

WOD

EMOM Men add 10, women add 5

Start w/ EMPTY Bar

Being with Snatch

Upon Failure, Try One More Time or Switch to Clean

Upon Failure, Try One More Time or Switch to Deadlift

PLAN AHEAD. YOU CANNOT TAKE ALL THE TINY WEIGHTS! 

Cool Down

PVC Shoulder Stretch

Sumo Wall Stretch

Foam Rollers

Monday, Sept. 24th, 2018

Fight Gone Bad Nightmare 

Warm Up

2 Rounds: 5min

10 Jumping Lunges

5 Burpees

Rig Shoulder Opener

20 DUs (x2)

Then

1 Round

10 Wall Balls

10 Hang Cleans

10 Push Ups

Ankle Twists 

Strength

6min Cap

Accumulate

1 min Wall Sit

1 min Plank

1 min Rig Hang

1 min HS Hold/Different Plank 

WOD

5 Rounds: 24min
1min. of max Wall Balls 20/14
1min. of max Hang Cleans @ 45%
1min. of max DUs
1min. of max Push Ups
1min. REST

Score is Total Reps

Tell Coach DUs or Singles

Saturday, Sept. 22nd, 2018

Hero WOD Collin

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards. 

Warm Up

8min Keep Moving

200m Sandbag Run

10 Leg Swings

10 Box Jumps

Calf Stretch

Shoulder Rolls

Then

Push Press

SDHP

Then

Plan WOD Weight 

WOD

6 RFT

400m Sandbag Run 45/35

12 Push Press 115/85

12 Box Jumps 24/20

12 SDHP 95/65

You get one bar, you will need to change your weights.

Friday, Sept. 21st. 2018

Karen 

Warm Up

2 Rounds, 30 Sec, No Break

Lunges

Arm Circles

Sit Ups

Then

Stagger: 3min

1 Rope Climb

1 min Plank

Then

4min

Forearm Stretch

Wrist Twists

Set up and work on HSPUs 

Strength

EMOM x 15 min

Min 1: 8 RX HSPUs (10 on wall, 12 on box)

Min 2: 1-2 Rope Climbs

Min 3: 30 Sec Plank 

WOD

For Time: 15min Cap

150 Wall Balls 20/14

Thursday, Sept. 20th, 2018

Clean and Jerks: Increase and Decrease 

Warm Up

200m Run

Then

2 Rounds: 4min

15 Back Jumping Jacks

10 Air Squats

8 Push Ups

5 Burpee Broad Jumps 

Form Drills

PVC

Empty Bar 

Heavy Partner Warm Up

8-6-4-4-4

Warm Up to 55% 

WOD

24min

E3MOM

Clean and Jerks starting @ 55%

Reps Decrease, Weight Increases

8-6-4-2

E3MOM

Clean and Jerks

Reps Increase, Weight Decreases

2-4-6-8

Goal: Your rounds of 2 reps @ 90%+ 

Cool Down

PVC Shoulder Stretches

Calf and Achilles Stretch

Wednesday, Sept. 19th, 2018

“Light” DT Teamwork 

Warm Up

30 Sec on, 15 off

Rowing

Burpees

Lunges

Rig Shoulder Opener

Then

Empty Bar: 2 Rounds of DT
12 deadlifts
9 hang cleans
6 jerks 

WOD

35min Total

Teams of 2:
20min AMRAP
4 Rounds of Light DT
40 Cal Row
Rest 5min.
10min AMRAP
20 Burpees
20 OH Lunges w/ a 45/35lb plate

Light DT @ 55% of your Jerk
*Part 1: Break up the work however you like, but ideally each person does a round and then switch. Team up with someone of equal strength.
*Part 2: the plate cannot touch the ground. :) Break that up however you like as well.

Tuesday, Sept. 18th, 2018

DON’T DROP THE BAR 

Warm Up

Down and Back

High Knees

Hurdle Overs

Carioca

Butt Kickers

Then

Wrist Twists

Forearm Stretch

Arm Circles

Then

7 of Every WOD Move

(2-3 Wall Walks) 

Strength/Skill

8min

Work on Handstands

Walks, Push Ups, Shoulder Taps, Plate Walks, Etc. 

WOD

25min AMRAP
25 V Ups

10 OHS 45/35
15 Cal Row
10 OHS
15 Burpees

10 OHS

25 Wall Balls 20/14

10 OHS

5 Wall Walks

10 OHS

25 Push Ups

10 OHS

Monday, Sept. 17th, 2018

3 Year Anniversary

Warm up
200m Run
Calf Stretch
Then
2 rounds: 30 sec
KBS
Box Jumps
Sit ups
Then
Deadlifts
Clean and Jerks

Strength
EMOM X 8min
E: 9 box Jump 30/24
O: 17 KBS
(9/17: date of purchase)

WOD
Buy in
170 DUs x2 (current members)
Then 
2RFT (2 Coaches 3 years ago)
9 clean and Jerks @ 65% (9 Coaches now)
21 burpees (21 members 3 years ago)
20 deadlifts (20 classes a week 3 years ago)
35 sit ups (35 classes a week now)
Cash out
2015m Run (date of purchase)

Saturday, Sept. 15th, 2018

Hero WOD Ricky

U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth. 

Warm Up

2 Rounds: 6min

10 Arm Circles

5 Kipping Swings

5 Pull Ups

10 Sit Ups

10 Air Squats

Hamstring Stretch

Then

DB Deadlifts

Push Press 

Core

3 Rounds

10 V Ups

20 Back Scratchers

30 Mason Twisters 

WOD

20min AMRAP

10 Pull Ups (15 R.R.)

5 DB Deadlifts 75/55

8 Push Press 135/95

Friday, September 14th, 2018

Deadlifts and Front Squats – Heavy Day

 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

 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

2x8 @ 65%

1x5 @ 75%

2x2 @ 80%

1x1 @ 90%

Repeat With Front Squats!

 Post WOD

Sumo Wall Stretch

Leg Swings

Hurdle Overs Down and Back

Thursday, Sept. 13th, 2018

EMOM for Days 

Warm Up

Stagger

200m Run

15/12 Cal Row

Then

Spiderman Stretch

Calf Stretch

Shoulder Rolls

Then

10 of Each Lift

Then

Figure Out Weights and Set Up! 

WOD

36min

10min. EMOM:
Odd: 10 Floor Press @ 40-50% B.W.

Even: 15/12 Cal Row
3min to Change Weights
10min. EMOM:
Odd: 8 Push Jerks @ 55%
Even: 12-15 Burpees
3 min to Change Weight
10min. EMOM:
Odd: 8 Deadlifts @ 55%
Even: 100m Run 

Post WOD

30 Pull Ups for Time

Wednesday, Sept, 12th, 2018

How Heavy Can You Go? 

Warm Up

2 Rounds: 6min

6 TTB

200m Run

10 Pass Throughs

15 DUs

Then

Power Cleans

 

WOD

35min

Every 3min. x 9 Rounds
2 Power Cleans @ 60% (Increasing)
10 TTB
50 DUs (x2)

1min Rest (Change Weight)

Score is # rounds completed and final weight.

For you to RX this you have to finish every round.  

Post WOD

800m Run

Tuesday, Sept. 11th, 2018

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!

Monday, Sept. 10th, 2018

LIGHT AND FAST

Warm Up

PVC Shoulder Stretches

Then

2 Rounds: 5min

10 Air Squats

5 Burpee Broad Jumps

10 Strict Press

Calf Stretch

ThenSquat Snatch

Strength

E2MOM x 12min

Weight Increases, Reps Decrease

0: 10 Strict Press @ 40%

2: 8 Strict Press

4: 6 Strict Press

6: 4 Strict Press

8: 2 Strict Press

10: 2 Strict Press AHAP

WOD

For Time

21 Squat Snatch 75/55

42 Push Ups

15 Squat Snatch

30 Push Ups

9 Squat Snatch

18 Push Ups

Post WOD

1000 Run

White Fence and Back

Saturday, Sept. 8th, 2018

Hero WOD White

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Warm Up

Stagger:

200m Run

1 Rope Climb (x3 mod)

Then

7min: Keep Moving and Stretching

Calf Stretch

Rig Shoulder Opener

8 TTB

14 Walking Lunges

Hamstring Stretch

20 Sec Rig Hang

WOD

5RFT

3 Rope Climbs

10 TTB

21 OH Walking Lunges 45/35

400m Run

Friday, Sept. 7th, 2018

Pump it Up

Warm Up

Stagger:

200m Run

15 Cal Row

Then

4min to work

PVC Shoulder Stretches

HSPUs

Then

All WOD Lifts

WOD

30min AMRAP
25 Cal Row
20 Clean & Jerks
400m run
15 Power Snatch @ 65-70%
40 Deadlifts
20 HSPUs (x2 Box)

Post WOD

50 KBS 55/35

Thursday, Sept. 6th, 2018

Could Be 21-15-9…

Warm Up

SDHP w/PVC

Then

2 Rounds

10 SDHP

10 Arm Circles

10 Spermans

5 C2B

10 Burpees

Skill

15 min to Work on Your Goat

WOD

For Time

15-12-9
SDHP 115/75
C2B (x2 R.R.)

Post WOD

1,200m Run

Wednesday, Sept. 5th, 2018

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

Form Drills

PVC

Empty Bar

Heavy Partner Warm Up

12min

6-5-4-3-3

Work up to 75-80% of Back Squat

WOD

20min Total

E2MOM x 8 min (4 Sets)

3-5 Back Squats @ 75-80%

Straight Set

4min Break – Start at min 12

E2MOM x 8 min (4 Sets)

3-5 Thrusters

Increasing

Start @ 40% of Back Squat (if possible)

Cool Down

Sumo Wall Stretch

Hamstring Stretch

Rig Shoulder Opener

Tuesday, Sept. 4th, 2018

Monthly Challenge Test!!!

Warm Up

10 Squat Therapy: 3 sec down, 3 sec up

Then

2 Rounds: 30 Sec

Burpees

Sit Ups

Air Squats

Break

Then

Front Squats

Strength

4min Cap

50 Push Ups For Time

Strength

12min

OHS

3-3-2-2-1-1

Start at 50%

Work Up to a Heavy Single 

WOD

12min AMRAP

15 Burpees
10 Ring Rows
5 Front Squats @ 75% (From The Ground)

Monday, Sept. 3rd, 2018 – Labor Day

Hero WOD Rene

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Warm Up

1x Gravel Track

Then

10 Leg Swings

Calf Stretch

10 Lunges Side to Side

10 Walking Lunges

Rig Shoulder Opener

7 Pull Ups/Ring Rows

5 Burpees

10 Jumping Jacks

WOD

7RFT

400m Run

21 Walking Lunges

15 Pull Ups (x2 R.R.)

9 Burpees

Saturday, Sept. 1st, 2018

Hero WOD Hidalgo

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Warm Up

400m Run

Then

10 Box Jumps

10 Squat Cleans

10 OH Walking Lunges

Calf and Achilles Stretch

Then

Work up to WOD Weight

WOD

2 mile Run

2min Rest

20 Squat Cleans 135/95

20 Box Jumps 24/20

20 OH Walking Lunges 45/35

20 Box Jumps 24/20

20 Squat Cleans 135/95

2 min Rest

2 Mile Run 

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).