CrossFit Mokena

 Celebrate with CrossFit Mokena and Support P.A.W.S. of Tinley Park!  https://crossfit-mokena.triib.com/events/celebrate-with-crossfit-mokena-and-support-paws-of-tinley-park  Register by  Aug. 29th  to be guaranteed a shirt!!!

Celebrate with CrossFit Mokena and Support P.A.W.S. of Tinley Park!

https://crossfit-mokena.triib.com/events/celebrate-with-crossfit-mokena-and-support-paws-of-tinley-park

Register by Aug. 29th to be guaranteed a shirt!!!

Wed., Aug. 15th, 2018

15 min of Fame…at Least

Warm Up

2 Rounds: 6min

10 Push Ups

100m Run

20 DUs

10 KB/DB Snatches

Then

Calf and Achilles Stretch

Hamstring Stretch

Then

Floor Press

Strength

EMOM x 10min

E: 8 Floor Press

O: 100m Sprint 

WOD

15min-ish. to get as far as possible...
50-40-30-20-10
Double Unders
Air Squats
immediately into;
10-20-30-40-50
Alt. KB/DB Snatch 55/35
5-10-15-20-25

Pull-Ups

RX+ 2-3-4-5-6 Muscle Ups instead of pull-ups

Tuesday, Aug. 14th, 2018

21-15-9…Why 3??? 

Warm Up

2 Rounds: 30 on, 15 off

Box Jumps

Air Squats

Back Scratchers/Sit Ups

Burpee Pull Ups/Ring Rows

Then

10 Cal Row (Count Your Pulls)

Then

OHS

Deadlifts

Strength

EMOM x 12min

E: 5 OHS @ 50%

O: 10-12 Box Jumps 24/20

WOD

14min. AMRAP
21 Wall Balls 20/14
15/12 Cal Row
9 Deadlifts @ 65%

3 Burpee Pull Ups

Monday, Aug. 13th, 2018

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 7Rounds

3 Split Jerks

Start at 55%

Cool Down

10 Scorpions

10 Leg Swings

10 Supermans

Saturday, Aug. 11th, 2018

Coach Vee's Birthday WOD

Saturday, Aug. 11th, 2018

Warm Up

Jump Rope Skills

Then

1 Round

200m Run

Spiderman Stretch

10 Burpees

10 Scorpions

10 Eagles

Then

Deadlifts

Squat Cleans

WOD

For Time: No Cap

Buy in

1300m Run

5RFT

9 Deadlifts

26 DUs (X2)

8 Squat Cleans @ 65-70%

12 Later Bar Hopping Burpees

13 – Favorite Number

May 9th - Started CrossFit

26 – Age

Aug. 12th - Birthday

Friday, Aug. 10th, 2018

Turkey Legs

Warm Up

3 Rounds: 30 Sec

Jog in Place/High Knees/Butt Kickers

Baby Maker Stretch

Burpees

Break

Then

6 TGU

3 Each Arm 

Strength

25min

Front Squat

Work up to a Heavy 3 Rep

(Statistically a 3RM is 10% weaker than your 1 rep) 

WOD

10min AMRepsAP
Max Turkish Get-Ups 55/35

(No more than 3 in a row per arm)

Thursday, Aug. 9th, 2018

Coach Anna’s B-Day WOD

Warm Up

2 Rounds: 6min

10 KBS

10 Wall Balls

10 Box Jumps

Box shoulder stretch

Then

Snatch

OHS

WOD

For Time

Buy In

1 Rope Climb

9 Box Jumps 30/24

8 Push Ups

8 Burpee Box Jump Overs

THEN

8 Rounds

4 Power Snatch @ 65%

4 OHS @ 65%

4 Pull Ups

4 TTB

THEN

30 Wall Balls 20/14

WOD Weight - Whichever is LIGHTER

Post WOD

30 Push Ups For Time

WED, AUGUST 8th, 2018

Green Eggs and Ham: Partner WOD

Warm Up

7 min Keep Moving

10 Cal Row

10 Deadlifts

10 Thrusters

Shoulder Rolls

10 HSPUs

6 Burpees

Hamstring Stretch

WOD

For Time: 35min Cap

Teams of 2
Buy In

100 Cal Row

Then
42-30-18
Deadlift @ 65%
HSPUs (x2 Box)
Thrusters 95/65 (light)
Burpees

TUE AUGUST 7th, 2018

T-Rex Hates Wall Balls

Warm Up

2 Rounds: 30 on, 15 off

Arm Circles

Wall Balls

KB/DB Snatches

V Ups

Then

Back Squats 

Strength

EMOM x 8min

3-4 Back Squats @ 70%

WOD

For Time:
70 KB/DB Snatch 55/35
EMOM: 7 Wall Balls 20/14

Monday, Aug. 6th, 2018

That’s Over a Mile Coach…

Warm Up

30 DUs

45sec Achilles Plank Stretch

30 DUs

Then

10 KBS

7 Pull Ups

Rig Shoulder Opener

10 KBS

7 Pull Ups

Skill

2:30

M.E. DUs

WOD

29min

Every 5min. x 5 Rounds:
400m Run
21 KB Swings 55/35
Max Pull-Ups in remaining time...

1min Rest

Score is number of Pull Ups

RX+ is 65/45 KB and Chest-To-Bar Pull-Ups

Saturday, AUGUST 4th, 2018

Double Strength Yesterday…So Double WOD Today!!!

Warm Up

2 Rounds: 7min

10 Leg Swings

Baby Maker Stretch

15 DUs

2 Wall Walks

Then

200m Run

Then

Deadlifts

WOD 1

10min. AMRAP
1 Deadlift @ 65%
30 Double Unders (x2)
2 Deadlift @ 65%
30 Double Unders (x2)
3 Deadlift @ 65%
30 Double Unders (x2)
... and so on...

Score is what round of deadlifts you reached. 

WOD 2

For Time: 15min Cap

4 Rounds
6 Wall Walks
400m Run

Friday, Aug. 3rd, 2018

Double Strength! Heavy Day

Warm Up

1 Round

Shoulder Rolls

Forearm Stretch

Ankle Twists

15 Air Squats

20 Walking Lunges

Form Drills

PVC

Empty Bar

Strength 1

20min

2 Squat Snatch @ 70-80%

5-6 Successful Sets of 2

Working on form, speed, and getting under the bar.

You can drop, but must be picked right back up – think TnG, 2 in a row

Strength 2

15min

2 Hang Clean And Jerk @ 70-80%

5-6 Successful Sets of 2

Working on form, speed, and getting under the bar.
You can drop, but must be picked right back up – think TnG, 2 in a row

Post WOD

Max Effort 1000m Row

Thursday, Aug. 2nd, 2018

Bonnie and Clyde: Partner WOD

Warm Up

25 DUs

Calf Stretch

10 Cal Row

Then

6 of Every WOD Move

Find a Partner

WOD

For Time: 35min Cap
3 Rounds:
42 Wall Balls 20/14
30 Alt. KB/DB Snatch 55/35
18 Burpees
4 Rounds:
20 Power Cleans @ 40%
30 Pull-Ups (x2 R.R.)
5 Rounds:
20/18 Calorie Row
100 Double Unders (x2)
*No rest in between sections. 1 person working at a time. Split reps evenly.
Time to have some FUN today! Get as far as possible in 35min... Or maybe finish?

Wednesday, August 1st, 2018

Why Burpees?

Warm Up

2 Rounds

10 Arm Circles

20 DUs

8 V Ups

10 Wall Balls

Then

Front Squats

Squat Snatch

Core

3 Rounds: 8min

12 Med Ball Twisters 20/14

8 TTB

10 Supermans

8 Side V Ups Each Side

Strength

E2MOM x 10min

5 Squat Snatch

Starting at 45%

WOD

9min AMRAP

10 Burpees

10 Front Squats @ 60%

Tuesday, July 31st, 2018

Double Unders, Double Unders, Double Unders

Warm Up

Jump Rope Skills

Then

5 of Every WOD Move

WOD

29min Cap

20 Deadlifts

50 DUs

20 KBS 65/45

50 DUs

20 OHS @ 75-80%

50 DUs

20 Burpees

50 DUs

20 C2B (x2 R.R.)

50 DUs

20 Box Jumps 30/24

50 DUs

20 Power Cleans

Post WOD

50 Push Ups For Time

Monday, July 30th, 2018

Squat Cleans

8-6-4-2-2-4-6-8

Increasing and Decreasing

Warm Up

5min

200m Row

Psoas Stretch

10 PVC Pass Throughs

10 Around the World

10 Back Jumping Jacks

Form Drills

PVC

Empty Bar

Heavy Partner Warm Up

8min

10-8-6

Work up to 60%

WOD

24min Total

E3MOM

8-6-4-2

Squat Cleans

Starting at 60%

E3MOM

2-4-6-8

Squat Cleans

Decreasing Weight

Cool Down

Shoulder Rolls

Baby Maker Stretch

Leg Swings

Saturday, July 28th, 2018

Reps for Days

Warm Up

1 Round

10 Deadlifts

10 Power Cleans

200m Run

Calf Stretch

10 Wall Balls

10 Push Ups

Then

1 Round

10 Push Press

10 Thrusters

200m Run

Calf Stretch

10 Burpees

10 Pull Ups

WOD

For Time

800m Run

21-15-9

Deadlifts

Burpees

400m Run

15-12-9

Wall Balls

Push Ups

200m Run

12-9-6

Thrusters

Pull Ups

100m Run

9-6-3

Power Cleans

Push Press

RX: 115/75

Scaled Based on Thruster and Push Press

Friday, July 27th, 2018

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.

Warm Up

10min AMRAP

8 Burpees

1 Rope Climb

10 Air Squats

6 Pistols

2 MUs (4 PUs/6 R.R.)

15 Deadlifts

Strength

EMOM x 8min

E: 2 Rope Climbs

O: 10 Pistols

WOD

18min AMRAP

200m Run

9 Deadlifts 275/185

6 Burpee Bar MUs

(12 Burpee Pull Ups/12 Dips)

(18 Burpees Ring Rows/18 Dips)

Thursday, July 26th, 2018

FREAK

Warm Up

30 Sec on, 15 off

KBS

DUs

Sit Ups

Wall Balls

Then

200m Run

Then

Thrusters

Strength

6min Cap

1 min Rig Hang

1 min Plank

1 min Wall Sit 20/14

1 min HS Hold/Wall Walk Hold

WOD

For Time: 25min Cap

21 Thrusters 95/65

21 Pull Ups (x2)

800m Run

30 KBS 55/35

30 Pull Ups (not x2)

50 DUs

50 Sit Ups

400m Run

30 Box Jumps 24/20

30 Wall Balls 20/14

Wednesday, July 25th, 2018

Tricky Tabata

Warm Up

Tabata Sit Ups

Then

10 of Each Tabata Move

Core

8min Cap

30 Strict TTB

60 Strict Knee Raises

WOD

24min Total (Each Tabata is 4min)

Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses

1min Rest Between Tabatas

PICK YOUR POISON: GO LIGHT

Tuesday, July 24th, 2018

Heavy Day

5x3 Back Squat

5x3 Strict Press

5x3 Deadlift

Straight Sets

Warm Up

10 Leg Swings

10 Jumping Squats

10 Arm Circles

10 Supermans

Sumo Wall Stretch

Form Drills

PVC

Empty Bar

Heavy Partner Warm Up

Back Squats

8-6-4-4-3-3

Work up to 70%

WOD

EMOM x 5min

3 Back Squats @ 70-75%

2 min Rest

EMOM x 5min

3 Strict Press @ 70-75%

2 min Rest

EMOM x 5min

3 Deadlifts @ 70-75%

Cool Down

Rig Shoulder Opener

Frog Pose

Psoas Stretch

Monday, July 22nd, 2018

Coach E’s Birthday Partner WOD

Warm Up

15 Jumping Jacks

15 Air Squats

10 Snatch

10 Squat Clean and Jerks

1 Rope Climb

5 Burpees

THEN

Find a Partner

Warm Up to WOD Weight

(Bring KBs To Back)

WOD

40min AMRAP (as close as possible)

7 Rope Climbs (21 Mod)

21 Burpees

2x Gravel Farmers Carry 75/55 Each Hand

6 Power Snatch @ 80%

17 Squat Clean and Jerks

Splits the Reps HOWEVER you want, but must follow this order.

Age: 40

Birthday: 7/21

Started CF: 2/6/17

Friday, July 19th, 2018

That Damn Post WOD

Warm Up

Down and Back

High Knees

Butt Kickers

Hurdle Overs

Then

1 Round

Ankle Twists

Calf Stretch

200m Run

Then Deadlifts

Strength

For Time

1 Mile Run

WOD

5RFT: 10min Cap

5 Deadlifts @ 80%

10 Burpees

Post WOD

3 Rounds

10 TTB

20 Mason Twisters

20 Back Scratchers

Thursday, July 19th, 2018

Hang Squat Clean Straight Set

7x3

Warm Up

Down and Back

Shuffle

High Knees

Toy Soldier

Then

4min: Keep Moving

Forearm Stretch

250m Row/200m Run

Baby Maker Stretch

Arm Circles

Form Drills

PVC

Empty Bar

Heavy Partner Warm Up

12min

10-8-6-4-3-3

Work up to WOD Weight

WOD

E2MOM x 14min (7 Sets)

3 Squat Cleans @ 80-85%

Goal: Maintain the Same Weight

Cool Down

Shoulder Rolls

Leg Swings

Frog Stretch

Post WOD

8x Gravel Track

Wednesday, July 18th, 2018

It’s a Numbers Game

Warm Up

3 Rounds: 30 Sec

Sit Ups

Rig Shoulder Opener

Air Squats/Lunges

Break

Then

Snatches

Skill

10min

Work on any of the following

Rope Climbs

MUs

DUs

WOD

For Time

2-4-6-8-10-12-14-16-18-20

Push Ups

10-9-8-7-6-5-4-3-2-1

Snatches @ 50%

Post WOD

1200m Run (6x Gravel Track)

Tuesday, July 17th, 2018

Terrible Tuesday

Warm Up

PVC Shoulder Stretches on your own

Then

7min AMRAP

100m Run

8 Tuck Jumps

8 Box Jumps

8 KBS

8 Goblet Squats

Downward Dog

Skill

1:30

M.E. DUs

1min Break

1:30

M.E. DUs

WOD

30min AMRAP

200m Run

10 Box Jumps 24/20

10 Push Press @ 45%

200m Run

10 KBS 55/35

10 Goblet Squats

200m Run

1min Rest

Post WOD

800m Run

Monday, July 16th, 2018

There’s a Post WOD!

Warm Up

6 Scapular Shoulder Presses: 3 Sec

Then

1 Round

10 Push Ups: 3 Sec Down, Explode Up

15 Back Jumping Jacks

10 Leg Swings

7 Pause OHS: 3 Sec Hold at Bottom

Strength

EMOM x 10min

8 Deadlifts @ 60%

WOD

For Time

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

Ring Dips (x2 Box)

OHS @ 45-50%

Post WOD

800m Run

Saturday, July 14th, 2018

Hotshots 19

On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Warm Up

PVC Circle Game

Plate Ab Pass

Then

2 Rounds

10 Air Squats

Psoas Stretch

5 Strict Pull Ups

100m Run

Calf Stretch

Then

Power Cleans

WOD

6RFT: 45min Cap

30 Air Squats

19 Power Cleans 135/95

7 Strict Pull Ups (x2 R.R.)

400m Run

Friday, July 13th, 2018

CrossFit Poker

Warm Up

Ankle Twists

Arm Circles

Then

2 Rounds: 30 on, 15 off

Alternating KB/DB Snatches

Wall Balls

Burpees

Then

Set up for Pistols

Strength

EMOM x 8 min

E: 10 Pistols (14 Modified)

O: 40 Sec Plank Hip Twists or Back Strokes

20min AMRAP

Hearts: Push Press @ 45%

Diamonds: Sit Ups

Clubs: Front Squats

Spades: KB/DB Snatches 45/25

Aces: 11 Reps

Jokers: 13 Burpees

Post WOD

600m Run

Thursday, July 12th, 2018

Increasing Back Squats

10x2

Warm Up

Down and Back

Cherry Pickers

Hurdler Overs

Karaokee

Then

3 Rounds

10 Air Squats

20 Sec Baby Maker

Form Drills

PVC Empty Bar

Bail Procedure

Heavy Partner Warm Up

10 min

8-8-6-6-4-2

Work up to 60-65%

WOD

E2MOM x 20min

2 Back Squats

Start at 65%

Goal: Last set at 90%

Cool Down

Sumo Wall Stretch

Psoas Stretch

Wednesday, July 11th, 2018

Deuces

Warm Up

Jump Rope Skills

Then

3 Rounds: 6min

10 Lunges

Calf Stretch

200m Row

Then

TGU

Strength

EMOM x 21min

Min 1: 18 OH Lunges 45/35

Min 2: 4 TGU 55/35 (2 Each Side)

Min 3: 30 Sec Hold: Plank, Wall Sit, or Rig Hang

WOD

7min AMRAP

200m Row

50 DUs (x2)

(150m Run only if not enough rowers)

Tuesday, July 10th, 2018

Grace

Warm Up

2 Rounds: 30 Sec on 15 off

Sit Ups

Lunges

Jumping Jacks

Butt Kickers

Core

4 Rounds: 5 min

20 Mason Twisters

10 Leg Lifts

20 Sec Walking Plank

Strength/Skill

20 min

Work on Your Goat

Or Find a Max

WOD

For Time: 7min Cap

30 Clean and Jerks 135/95

Post WOD

400m Run

Monday, July 9th, 2018

Grueling

Warm Up

PVC Shoulder Stretches

Down and Back

Shuffle

High Knees

Butt Kickers

Toy Soldier

Then

5 of Every WOD Move

WOD

30min AMRAP

3 Deficit HSPUs (x2 Box)

6 Burpees

9 TTB

12 Push Ups

15 KBS 55/35

18 Air Squats

21 DUs (42 Singles)

150m Row

Post WOD

400m Run

Saturday, July 7th, 2018

Hero WOD Marco

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

Warm Up

8 Scapula Presses: 3 Sec

Shoulder Rolls

Then

2 Rounds

10 Air Squats

7 HSPUs

5 Kipping Swings

5 Pull Ups

Then

Thrusters

Core

For Time

75 Sits Up

WOD

3RFT

21 Pull Ups (31 R.R.)

15 HSPUs (x2 Box)

9 Thrusters 135/95

Friday, July 6th, 2018

Steak and Eggs: Partner WOD

Warm Up

2 Rounds

12 Plank Hip Twists

8 Wall Balls

8 Burpees

8 TTB

8 Air Squats

Then

Power Cleans

Squat Cleans

Thrusters

Strength

6min to Accumulate

2 min Plank Hold

2 min Wall Sit 20/14

WOD

For Time: 25min Cap

10 Rounds (5 Rounds Each)

8 Wall Balls

4 Power Cleans @

THEN

10 Rounds (5 Rounds)

8 Burpees

4 Thrusters

THEN

10 Rounds (5 Rounds Each)

8 TTB

4 Squat Cleans

RX: 135/95

Partner A completes a full round, then partner B.

Thursday, July 5th, 2018

Swift

Warm Up

Shoulder Rolls

Forearm Stretch

Then

2 Rounds

10 Jumping Squats

10 Leg Swings

5 Pull Ups

8 Push Ups

8 Sit Ups

Then

Strength Sequence

Strength

15 min

Work up to a Heavy Set

Front Squat

Push Press

Back Squat

WOD

4RFT: 14min Cap

8 Power Cleans @ 65%

16 Wall Balls 20/14

12 Pull Ups (18 R.R.)

Tuesday, July 3rd, 2018

I’d Rather Be at the Beach

Warm Up

1 Round

10 Eagles

10 Scorpions

10 Box Jumps

5 Burpess

15 KBS

Then

4 min

Stones

Sandbag Over Shoulder

Strength

EMOM x 10min

E: 10-13 Box Jumps 24/20

O: 10 Burpees

WOD

5RFT: Cap – End of Class

10 SOS

Bear Crawl Down

5 Stones AHAP

Walking Lunges Back

200m 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).