CrossFit Mokena

 Join us for a WOD…or 2, or 3, or more to help raise money for the Navy SEAL Foundation.  Step 1. Copy and paste the link below and Register under the Team Name "CrossFit Mokena - TEAMWORK"    Step 2. Make an optional donation under your name to support the Navy SEAL Foundation.   Step 3. Feel free to ask friends and family to donate under your name as well!    https://www.crowdrise.com/o/en/campaign/crossfit-mokena---teamwork/christieneighbors?utm_campaign=oc&utm_medium=facebook&utm_source=crowdrise

Join us for a WOD…or 2, or 3, or more to help raise money for the Navy SEAL Foundation.
Step 1. Copy and paste the link below and Register under the Team Name "CrossFit Mokena - TEAMWORK"
Step 2. Make an optional donation under your name to support the Navy SEAL Foundation.
Step 3. Feel free to ask friends and family to donate under your name as well!

https://www.crowdrise.com/o/en/campaign/crossfit-mokena---teamwork/christieneighbors?utm_campaign=oc&utm_medium=facebook&utm_source=crowdrise

 

Friday, June 22nd, 2018

How Many Versions of Burpees Are There?!?!

Warm Up

1 Round: 45 on, 15 off

Wall Balls

Ring Rows

Lunges

Burpees

Then

OHS

Core

3 Rounds: 7min

8 V Ups

8 KB Side Bends 45/25 (Each Side)

8 Supermans

8 Plank Back Strokes

Strength

14min

OHS

Work up to a Heavy 3 Rep

WOD

8min AMRAP

9 Wall Balls 20/14

7 Ring Rows

12 OH Plate Lunges 35/25

5 Burpee Plate Jumps

Thursday, June 21st, 2018

Angie

Warm Up

Banded Shoulder Stretches

Then

2 Rounds – 4 min

8 Pull Ups

8 Push Ups

8 Sit Ups

8 Air Squats

Then

Front Squats

Strength

EMOM x 6 min

5 Front Squats @70%

WOD

For Time: 25 min Cap

100 Pull Ups (150 R.R.)

100 Push Ups

100 Sit Ups

100 Air Squats

Divide Reps however you want

RX: In Order

Wednesday, June 20th, 2018

Push Press Straight Set

3-3-3-3-3-3-3 

Warm Up

Spiderman Stretch

10 Arm Circles

2 Rounds: 30 Sec

Wall Balls

Sit Ups

Mountain Climbers

Form Drills

PVC

Empty Bar

Heavy Warm Up: Partner Work

Add Weight till 70% - 10min

7, 6, 5, 4, 3

Bail Procedure

WOD

Push Press

E2MOM

3-3-3-3-3-3-3

Straight Set @ 80% IF POSSIBLE

Cool Down

Shoulder Rolls

Rig Shoulder Opener

PVC Shoulder Stretches

Tuesday, June 19th, 2019

Fatal 40

Warm Up

10 min

200m Run

Then

5 of Every WOD Move

Then

Set up to WOD Weight

WOD

For Time: 40min Cap

400m Run

40 Wall Balls (20/14 lb)

40 Hang Cleans (95/65 lb)

40 Pull-Ups

40 Deadlifts (95/65 lb)

40 Push-Ups

40 Box Jumps (24/20 in)

40 Kettlebell Swings (1.5/1 pood)

40 Toes-to-Bar

40 Air Squats

40 Hang Snatches (95/65 lb)

40 Double-Unders

40 Sit-Ups

40 Burpees

400m Run

Monday, June 18th, 2018

Killin’ It

Warm Up

Wrist Twists

Ankle Twists

Then

3 Rounds: 30 Sec

Lunges

KBS

Sit Ups

Then

Front Squats

Strength

E2MOM x 14min

8 Front Squats Starting @ 50%

WOD

4RFT: 12min Cap

10 Back Rack Lunges 95/65

10 HSPUs (x2 Box)

10 KBS 55/35

10 V Ups

Saturday, June 16th, 2018

Hero WOD Hamilton

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

Warm Up

High Knees Down

Butt Kickers Back

Shuffle Down and Back

Toy Soldier Down

Hurdler Overs Back

Then

1 Round

250m Row

200m Run

10 PVC Pass Throughs

10 Pull Ups

10 Push Ups

WOD

3RFT: 10:15am Cap

1000m Row

50 Push Ups

1000m Run

50 Pull Ups (NOT x2)

Friday, June 15th, 2018

Finally Friday!

Warm Up

500m Row/400m Run

Then

2 Rounds: 4min

7 TTB

7 Wall Balls

7 Air Squats

7 Jumping Jacks

Then

Front Squats

Back Squat

Deadlift

Strength

12min - Partner

Back Squat

Work up to a Heavy 2 Rep

WOD

16min AMRAP

5 Front Squats @ 75%

8 Deadlifts

11 TTB

14 Wall Balls 20/14

1 Rope Climb (x3)

100m Farmers Carry 55/35 in Each Hand

Thursday, June 14th, 2018

Ambidextrous                

Warm Up

2 Rounds: 30 Sec

Jump Rope

KB/DB Snatch (Same Arm)

Air Squats

Then

5min

Work on:

Tire Flips

Single Arm KB/DB OHS

TGU

Strength

EMOM x 8min

E: 45 Sec Negative Pull Ups

O: 2 Tire Flips

WOD

4 RFT: Cap – End of Class

Buy In

100 DUs (x2)

Then
10 KB/DB OHS (Right)

10 KB/DB Snatch 55/35 (Left)

4 TGU (Right)

You get ONE KB or DB. Challenge yourself on the TGU.

Post WOD

1 Mile Run

Wednesday, June 13th, 2018

21 Guns – Memorial Salute WOD

Warm Up

8 Scapula Shoulder Press – 3 Sec

Then

6min AMRAP

5 Kipping Swings

5 Burpees

5 Push Ups

5 Box Jumps

100m Run

Skill

10min

Work on Your Goat

WOD

21min AMRAP

400m Run

21 Push Ups

21 Box Jumps 24/20

15 Burpees

9 Pull Ups (x2 R.R.)

Tuesday, June 12th, 2018

Clean and Jerk Increasing Set

3-3-3-2-2-1-1 

Warm Up

Spiderman Stretch

Shoulder Rolls

Toy Soldier

2 Rounds: 30 Sec

Jumping Jacks

Lunges

Push Ups

Form Drills

PVC

Empty Bar

Heavy Warm Up: Partner Work

Add Weight till 65% - 10min

6-5-4-4

Bail Procedure

WOD

Clean and Jerk

E2MOM (Min 0,2,4)

3-3-3 @ 70%

1min Rest

E2MOM (Min 7, 9)

2-2 Heavier

1min Rest

EMOM (Min 12, 13)

1-1 Heaviest

Cool Down

Sumo Wall Stretch

10 Eagles

10 Scorpions

Monday, June 11th, 2018

Air Force

Warm Up

Wrist Twists

Forearm Stretch

Then

7min

8 of Each WOD Move

4 Burpees AFAP

Skill

10 min

Work on Handstands

WOD

For Time: 20 Min Cap
20 Thrusters 95/65
20 Sumo Deadlift High Pulls 95/65
20 Push Jerks 95/65
20 OHS 95/65
20 Front Squats 95/65
4 Burpees EMOM - WOD BEGINS with 4 Burpees
Scale to 2 Burpees if Absolutely Necessary

Saturday, June 9th, 2018

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

200m Run

Cal Stretch

Toy Soldier Down

Knee Pulls Back

Then

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.

Friday, June 8th, 2018

Hydrate and Stretch!

Warm Up

1:30 of DU Attempts

Then

PVC Shoulder Stretches

Then

7min: Keep Cycling

8 of Every WOD Move

Strength

8min

Various Grip Games

WOD

20min AMRAP

30 DUs (x2)

10 Sandbag Over the Shoulder

10 Power Cleans

10 Push Press @ 60%

10 Box Jumps 24/20

10 Front Squats

Thursday, June 7th, 2018

CrossFit Classic

Warm Up

2 Rounds: 45 on, 15 off

Air Squats

High Knees

Burpees

Then

Sumo Wall Stretch

Hamstring Stretch

Then

Back Squats

Deadlifts

Strength

EMOM x 12min

Back Squats @ 60%

Min 0-1 6 reps

Min 2-3 5 reps

Min 4-5 4 reps

Min 6-7 3 reps

Min 8-11 2 reps

WOD

For Time: 15 min Cap

Buy in

800m Run

21-15-9

Deadlifts @ 65-70%

Pull Ups

Wednesday, June 6th, 2018

The Beach Assault: Partner WOD

D-Day, June 6th, 1944

Warm Up

10min

Complete in Any Order

250m Row

100m Farmers Carry

Forearm Stretch

2 Rope Climbs

10 Wall Balls

5 Burpees

10 Power Cleans

Calf Stretch

10 Arm Circles

Find a Partner J

WOD

For Time – Split Reps Evenly

Row to Shore - 1000m Row

Ascend the Cliff - 5 Rope Climbs (x3)

Attack the Objective – 100 Burpees

Attack the Objective – 100 Wall Balls 20/14

Extract the Wounded – 50 Power Cleans 95/65

Extract the Wounded – 200m Farmers Carry 55/35 Each Hand

Descend the Cliff – 5 Rope Climbs

Extraction – 1000m Row

Post WOD

74 Push Ups

Tuesday, June 5th, 2018

Running Clock

Warm Up

Jump Rope Drills

Then

Achilles Plank Stretch 45 Sec

Then

1 Round

10 Wall Balls

5 Burpees

250m Row

10 Deadlifts

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

Monday, June 4th, 2018

OHS 5-5-5

Snatch Balance 3-3-3

Hang Squat Snatch 1-1-1

Straight Set 

Warm Up

PVC Shoulder Stretches

2 Rounds: 30 Sec

Air Squats

Push Ups

Sit Ups

Then

Couch Stretch

Form Drills

PVC

Empty Bar

Heavy Warm Up: Partner Work

OHS

Add Weight till 65% - 10min

8-8-6-6

Bail Procedure

WOD

20min Total

E2MOM (Min 0, 2, 4)

OHS 5-5-5

1 min Rest

E2MOM  (Min 7, 9, 11)

Snatch Balance 3-3-3

1 min Rest

E2MOM (Min 14, 16, 18)

Hang Squat Snatch 1-1-1

Start at 70% of OHS if possible. Remain at this weight or as close as possible for all moves.

Cool Down

Shoulder Rolls

Rig Shoulder Opener

Pigeon Stretch

Saturday, June 2nd, 2018

Hero WOD Wood

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. 

Warm Up

10 min

200m Run

10 Arm Circles

5 Burpee Box Jumps

Baby Maker Stretch

8 SDHPs

8 Thrusters

WOD

5RFT

400m Run

10 Burpee Box Jumps 240/20

10 SDHPs 95/65

10 Thrusters 95/65

1 min Rest

Friday, June 1st, 2018

Final Countdown

Warm Up

3 Rounds: 5 min

15 Air Squats

20 Sec Rig Hang

10 Sit Ups

Then

4 min SLOW AMRAP

6 Pistols (3 Each Leg)

5 HSPUs (x2 Box)

Then

Power Cleans

Strength/Core

EMOM x 10min

E: 45 Sec Negative Pull Ups

O: 30 Sec Hollow Rock Hold

WOD

For Time

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

Power Cleans @ 55%

Alternating Pistols (not x2)

HSPUs (x2 Box)

Thursday, May 31st, 2018

Nine Lives

Warm Up

10 Pass Throughs

5 Around the World

10 Jerks

Calf Stretch

5 Burpees

5 Pull Ups

Strength

20 min

1RM Jerk

WOD

9 min AMRAP

6 Bar Facing Burpees

8 Deadlifts @ 40-45% (Unbroken)

10 Pull Ups

Wednesday, May 30th, 2018

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 29th, 2018

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 28th, 2018

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 sailor from the squad.

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 Burpees

50 Hang Cleans

10 Burpees

50 Push Jerks

Maybe 65% of Clean or Jerk?

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 25th, 2018

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 24th, 2018

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

20 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 23rd, 2018

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 22nd, 2018

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 21st, 2018

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 19th, 2018

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 18th, 2018

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 17th, 2018

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

14 Front Rack Lunges 95/65

Wednesday, May 16th, 2018

Crazy Cardio!

Warm Up

200m Run

THEN

10 of Each WOD Move

WOD

35 min Cap

800m Run

90 Air Squats

70 Sit Ups

45 Box Jumps 24/20

25 Burpees

60 Wall Balls 20/14

50 KB Snatch (25 Each Arm) 55/35

800m Run

Post WOD

3 Monthly Challenge Attempts

Tuesday, May 15th, 2018

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 14th, 2018

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 12th, 2018

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 Weight Lunges 155/105

400m Run

Friday, May 11th, 2018

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

22 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 10th, 2018

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 9th, 2018

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 8th, 2018

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

Monday, May 7th, 2018

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

OR

Eat Clean, Train Dirty Benchmark WOD

WOD

4RFT

20 Hang Cleans @ 50%

15 Wall Balls 20/14

10 Burpees

WOD

8 min AMRAP

100m Row

2 Strict Pull Ups (x2 Empty Bar)

3 SDHP 115/75

4 KBS 75/55

Saturday, May 5th, 2018

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 4th, 2018

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: 20min Cap

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

Post WOD

1200m Row/1000m Run

Solo: The Millennium Falcon completed the Kessel Run in 12 Parsecs.

Thursday, May 3rd, 2018

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

Wednesday, May 2nd, 2018

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

Tuesday, May 1st, 2018

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

WOD

9 min AMRAP

3 Burpees

5 Pull Ups

7 HSPUs

9 Jumping Squats

11 KBS 55/35

 

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).