CrossFit Mokena

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Sunday, Sept. 15th

4 Year Anniversary/Charity Event

Silent Auction Items Welcome!

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)

THEN

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

35 CHALLENGING Ring Rows

Monday, August 5th, 2019

Coach Anna’s B-Day WOD

Warm Up

6min AMRAP

5 TTB

10 Wall Balls

10 Box Jumps

Box shoulder stretch

5 Push Ups

5 Pull Ups

Then

Snatch

OHS 

Then

Rope Climbs

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

31 Wall Balls 20/14

WOD Weight - Whichever is LIGHTER

 Post WOD

31 Push Ups For Time

Saturday, Aug. 3rd, 2019

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

Wrist Twists

Forearm Stretch

While Coach Demos

2 Rounds: 30 sec

Box Jumps

Box Shoulder Stretch

Push Press

Baby Maker Stretch

Break

THEN

SDHP

THEN

5min

Set up for WOD Weight

Then

Sandbag Track Carry

WOD

6RFT

400m Sandbag Carry 45/35 (Out, Track x2, Back)

12 Push Press 115/85

12 Box Jumps 24/20

12 SDHP 95/65

You Must Change Your Weights – 1 Barbell

Friday, August 2nd, 2019

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

E2MOM x 14min

4-6 Back Squats @ 70% 

WOD

For Time: 10min Cap
70 KB/DB Snatch 55/35
EMOM: 7 Wall Balls 20/14

Thursday, August 1st, 2019

Max Effort x4 

Warm Up

6min AMRAP

10 Sit Ups

5 Snatch

5 Thrusters

10 Arm Circles

Hamstring Stretch 

Skill

10 min to Work on Your GOAT 

WOD

4RFReps: 22min Total

Min 1: Cal Row

Min 2: Snatch 75/55

Min 3: Thrusters 75/55

Min 4: TTB

2min Rest

Wednesday, July 31st, 2019

Heavy Day - Max Clean 

Warm Up

PVC Shoulder Stretches

THEN

2 Rounds: 30 on 15 off

Mountain Climbers

Sit Ups

Push Ups

Then

2 Rounds

4 Pistols

10 Cleans 

Strength

20min

1RM Squat or Power Clean 

WOD

9min AMRAP

6 Pistols (10 Modified)

10 Push Ups

Tuesday, July 30th, 2019

Just a Fiver 

Warm Up

Wrist Twists

Forearm Stretch

THEN

6min AMRAP

10 Walking Lunges

10 Hurdler Overs

10 Sit Ups

10 Back Scratchers

6 DB Snatches 

Strength

Grip Games

EMOM x 12min

E: Farmers Carry Down and Back

KBs, DB, Plates, etc.

O: 20 Sec Rig Hang 

WOD

5RFT – Cap: End of Class

100’ Walking Lunges

30 Sit Ups

12 DB Snatches 50/35

Monday, July 29th, 2019

Spicy AMRAP 

Warm Up

30 Sec Rig Hang

45 Sec Sumo Wall Stretch

Then

2 Rounds

10 KBS

5 Bupree Box Jump Over

10 Air Squats

20 DUs

Calf Stretch 

Strength

Death By KBS 55/35

Starting at 10

Min 0: 10

Min 1: 11

Min 2: 12

Etc.

10min Cap (20 KBS) 

WOD

23min Total

5min AMRAP

100 DUs (x2)

THEN

12 Front Squats @ 40%

4 Burpee Box Jump Overs 24/20

4min Rest

5min AMRAP

100 DUs (x2)

Then

8 Front Squats @ 45-50%

4 Burpee Box Jump Overs

4min Rest

5min AMRAP

100 DUs (x2)

Then

4 Front Squats @ 55%

4 Burpee Box Jump Overs

Friday, July 26th, 2019

Freaky Friday

 Warm Up

Down and Back

Skip

Toy Soldier

Butt Kickers

Shuffle x2

THEN

6 of Every WOD Move

 Strength

E2MOM 10min

5-8 Front Squats

Starting @ 60%

 WOD

2RFT: Cap – End of Class

50 OH Plate Lunges 45/35

20 Clean and Jerk @ 45%

15 Pull Ups

20 Wall Balls 20/14

30 Sit Ups

30 KBS 55/35

75 DUs (x2)

 

Thursday, July 25th, 2019

That Strength Though… 

Warm Up

2 Rounds: 8min

10 Leg Swings

5 Pull Ups

Forearm Stretch

3 Stones

8 KB Snatch

THEN

Deficit Deadlifts 

Strength

EMOM x 18min

E: 7-9 Deficit Deadlifts @ 60% Max 4” (45#)

O: 8 Dips (x2 Box) 

WOD

8min AMRAP

1 MU (3 C2B OR 3 Dips OR 3 Empty Bar)

8 KB Snatch 55/35

3 Stones

MU= 3 C2B OR 3 Dips OR 3 Empty Bar – Whichever is HARDEST for you.

Wednesday, July 24th, 2019

Hero WOD Private Lambert

Private Lambert was a member of the Mentoring Task Force – Three and was from the 2nd Battalion, Royal Australian Regiment (2RAR) based in Townsville, North Queensland.

Private Lambert was born in 1985. He joined the Army from southern Queensland enlisting in the 9th Battalion, Royal Queensland Regiment in August 2005, transferring to the Australian Regular Army in February 2007.

Private Lambert is survived by his partner, parents, and family. 

Warm Up

10 Scapula Shoulder Presses: 3 Sec

Then

2 Rounds: 30 on, 15 off

KBS

Sit Ups

Air Squats

THEN

Squat Snatch 

WOD

21-15-9

Squat Snatch 110/75

KBS 75/55

TTB

100 DUs After Each Round 

Post WOD

85 Push Ups

Tuesday, July 23rd, 2019

Wile E. Coyote and Road Runner 

Warm Up

1min Jump Rope

THEN

45 Sec Sumo Wall Stretch

45 Sec Box Shoulder Stretch

THEN

Track Run w/ All Objects 

WOD

Station 1: 20 Burpee Wall Balls 20/14

Station 2: 30 Alt Sandbag Over The Shoulder

Station 3: 20 Alt OH Plate Step Ups 24/20, 35/25

Station 4: 30 Goblet Squats 55/35 

Both partners working at the same time. Start on DIFFERENT stations.

After you AND your partner complete a station, you must run WITH Your Object TOGETHER, once around the track. When you get back, you will switch objects and repeat until you’ve both completed all four stations. 

Post WOD

3min Plank

Monday, July 22nd, 2019

Heavy Day: Back Squats and Power Cleans 

Warm Up

6min: Keep Moving

10 Air Squats

Box Shoulder Stretch

15 Jumping Jacks

10 Sit Ups

Sumo Wall Stretch 

Form Drills

PVC

Empty Bar 

Heavy Partner Warm Up

10min

5-5-4-3-2

Work up to 70% of Back Squat 

WOD

30min Total

E3MOM

Back Squat

7-5-3-2-1

Start @ 70% - Increasing

Power Cleans

2-2-2-1-1

Start @ 90% - Straight Set 

Cool Down

Couch Stretch

Baby Maker

PVC Shoulder Stretches

Saturday, July 20th, 2019

Coach E’s Birthday Partner WOD 

Warm Up

21 Cal Row w/Partner

Then

Partner 1 Holds Med Ball

Partner 2

7 Med Ball Cleans

7 Ring Rows

7 Burpees

Switch

Then

2 Rope Climbs

Set up for

MUs

Squat Cleans @ 70% 

WOD

Buy In

1978m Row

THEN

14 Rounds

2 MUs (3 Empty Bar, or 2/2 Pull Ups, Dips)

6 Squat Cleans @ 70%

17 DUs (x2)

Then-Ish

21 Rope Climbs

41 Burpees 

Alternate Rounds OR Movements (Pick One)

Partner A Works, B Holds Med Ball

7 Burpee Penalty for Med Ball Drop

Complete ALL 21 Rope Climbs at Any Time

Coach Stops WOD and Everyone Does Burpees at That Moment

Friday, July 19th, 2019

B.B.J.O. 

Warm Up

7min AMRAP

10 Cal Row

7 Burpees

10 KBS

7 Box Jumps

THEN

10 of All Lifts 

Strength

EMOM x 12min

Min 1: 10/8 Cal Row

Min 2: 15 KBS 55/35

Min 3: 8 Pull Ups (12 R.R.)

WOD

For Time

10 Snatch @ 70%

10 Burpee Box Jump Overs 24/20

13 Cleans

10 B.B.J.O.

15 Front Squats

10 B.B.J.O.

20 Back Squats

10 B.B.J.O.

Thursday, July 18th, 2019

10 Days of Christmas? 

Warm Up

15 Jumping Jacks

10 Air Squats

10 Push Ups

Then

4 of Each WOD Move 

WOD

For Time: Cap – End of Class

1 Man Maker

2 TGU 65/45

3 HSPUs (x2 Box)

4 C2B

5 Deadlifts

6 Dips (x2 Box)

7 KBS

8 Box Jumps 24/20

9 Jerks @ 50%

10 Lateral Bar Hopping Burpees

1, 2, 1, 3, 2, 1, 4, 3, 2, 1, etc.

Wednesday, July 17th, 2019

Flip Side 

Warm Up

2 Rounds: 7 min

5 Front Squats

5 HSPUs

Shoulder Rolls

8 V Ups

10 Hurdler Overs

Then

Snatches 

Strength

E2MOM x 14min

Snatches

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

Starting @ 55% 

WOD

15min AMRAP

15 Front Squats @ 50%

10 HSPUs (x2)

15 V Ups

10 HSPUs (x2)

Tuesday, July 16th, 2019

Heavy Day: Deadlift - Increase and Decrease 

Warm Up

2 Rounds: 30 Sec On, 15 off

Med Ball Deadlifts

Leg Swings

Supermans

Side Lunges 

Form Drills

PVC

Empty Bar 

Heavy partner Warm Up

8min

10-8-8-6-6

Warm Up to 50% 

WOD

27min Total

E3MOM

Start at 50%

10-8-6-4-2

Inceasing

E3MOM

2-4-6-8

Decreasing

GOAL: Sets of 2 @ 90%+ 

Cool Down

Toy Soldier

Scorpions

Eagles

Monday, July 15th, 2019

Jump City 

Warm Up

2 Rounds: 30 on, no break

Jump Rope

Rig Shoulder Opener

Hang Cleans

Calf Stretch

Air Squats

Break  

Core

5min Cap

3min of Various Planks 

Strength

EMOM x 6min

6 OHS @ 45-50%

WOD

For Time: 27min Cap

1 Round

800m Run

80 DUs (x2)

21 LIGHT Hang Cleans

2 Rounds

400m Run

40 DUs (x2)

15 LIGHT Hang Cleans

3 Rounds

200m Run

20 DUs (x2)

9 LIGHT Hang Cleans

*Hang cleans should be unbroken

Saturday, July 13th, 2019

Hero WOD M.I.R. Partner WOD 

This "M.I.R." Hero WOD is dedicated to the three fallen officers of the Milwaukee Police Department, Officer Michael Michalski, Officer Charles Irvine Jr., and Officer Matt Rittner.

Officer Charles Irvine Jr., 23, died on June 7, 2018 after his patrol car was involved in a serious crash near 76th and Silver Spring Drive. At the time of the crash, Officer Irvine and his partner, Officer Matthew Schulze, 36, were in pursuit of a reckless vehicle. Officer Irvine was a police aide for two years and an officer for nearly two more.

Milwaukee police officer Michael J. Michalski died on July 25, 2018 while searching for a wanted man. During the search, the man was located and fled police on foot, eventually entering a nearby house. When officers attempted to follow the man, they were met with gunfire. Officer Michalski was shot and died from his injuries at Froedtert Hospital. He was 52.

Police Officer Matthew Rittner was shot while executing a search warrant at a home in the 2900 block of South 12th Street near West Dakota Street on Feb. 9, 2019. As the Tactical Enforcement Unit attempted to breach the apartment door the suspect opened fire with an AK-47, shooting through the door and striking Officer Rittner in the chest. Officer Rittner was a U.S. Marine Corps veteran of the War on Terror. He had served with the Milwaukee Police Department for 17 years. He is survived by his expectant wife and child.

Warm Up

200m Run

30 Sec Wall Sit

Then

2 Rounds

6 of all other WOD Moves 

WOD

30min

Station 1: "Michalski"

From 0:00-10:00, Partner A performs:

23 Wall Balls 20/14

53 DUs (x2)

Partner B performs AbMat Sit-Ups*

Station 2: "Irvine"

From 10:01-20:00, perform:

30 Alt DB Snatches (50/35 lb)

14 Box Jumps 24/20

Partner B performs Wall Sit*

Station 3: "Rittner"

From 20:01-30:00, perform:

12 Deadlifts 225/155

800m Run

Partner B performs Burpees*

* Partner B performs the solo movement while Partner A does as many reps as possible of the couplet for the current station. Partners switch as needed.

Friday, July 12th, 2019

Heavy Day: Increasing Set

Strict Press 1-1-1-1-1

Push Press 1-1-1-1-1

Push Jerk 1-1-1-1-1 

Warm Up

2 Rounds: 30 Sec @ each move

Arm Circles

Shoulder Box Stretch

Tricep Box Stretch

Jumping Squats

DUs/Singles

Then…

1 Round of...

1 Min Med Ball Strict Press

1 Min Med Ball Push Press

Form Drill

Strict Press

Push Press

Push Jerk  

Heavy Partner Warm Up

6 Min Cap

10-6-4

Work up to 60% of Strict Press 

Bail Procedure 

WOD 

E2MOM 32 Min Total

Strict  Press 1-1-1-1-1 Start @ 65% Min 0, 2, 4, 6, 8

1min Rest – Switch Weights

Push Press         1-1-1-1-1                     Min 11, 13, 15, 17, 19

1min Rest – Switch Weights

Push Jerk            1-1-1-1-1                     Min 22, 24, 26, 28, 30 

Cool Down

Banded Shoulder Stretches

Rig Shoulder Opener

Downward Dog 

Thursday, July 11th, 2019

Dumbbells for Days 

Warm Up

½ of one round of the WOD

Then

Front Squats 

Strength

EMOM x 7min

8 Front Squats @ 40% 

WOD

3RFT: 28min Cap

20/16 Cal Row

20 BD Thrusters 35/20

20 DB Box Step Overs 24/20

20 V Ups

20 Box Jumps 24/20

Wednesday, July 10th, 2019

Won’t Quit Wednesday 

Warm Up

2 Rounds: 8 min

Rig Shoulder Opener

10 Arm Circles

5 Pull Ups

5 Push Ups

10 KBS

10 Sit Up

8 S.A. KB Thrusters

4 Pistols 

Strength

Death By Pull Ups

Min 1-5: 3 Burpee By In

Once “Dead” 35 Sec Air Squat

10 min Cap 

WOD

21min AMRAP

Buy In

65 Sit Ups

Then

6 Pistols (3 Each Leg)

10 Single Arm KB Thrusters

11 Push Ups

22 KBS 55/35

*You Get 1 KB for the WOD

Tuesday, July 9th, 2019

Operation Rock and Roll By Coach Robert Ord

Retired Naval Special Operations Medical Diver 

Warm Up

200m Run

Then

6min to Stretch

Calf Stretch

Arm Circles

Leg Swings

PVC Work

Then

2 Rounds

10 of Each Lift 

Cardio!!!

3 Rounds: 10min Cap

75 DUs (x2)

200m Run 

WOD

RX

Deadlift 10,000lb/7,000lb
Power clean 7,500lb/5,250lb
Push press 5,000lb/3,500lb

 Scaled

Deadlift 7,000/5,000

Power Clean 5,250/3,500

Push Press 5,000/2,500

Pick a manageable weight for each movement - make sure your form is good on each and every rep.  If you feel form giving, reset, or drop the weight.

Find your weight, and then figure out how many times you have to move the bar with that weight to equal the pound amount of the lift.

Monday, July 8th, 2019

Deadlift x2 

Warm Up

2 Rounds: 30 on, No Break

Wall Balls

Hamstring Stretch

Box Jumps

Shoulder Rolls

Burpees

Break

Then

Partner Deadlift 

Skill

10min

Work on Handstands 

WOD

3RFT

30 Deadlifts @ 40%

30 Box Jumps Overs 24/20

30 Burpees

30 Wall Balls 20/14

Split reps Evenly

Both Partners on Deadlift Bar at Same Time

(So Really 15 Deadlifts)

Each Person puts 35% on their half of the bar.  TEST THIS!!!

Must use men’s bar.

Saturday, July 6th, 2019

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

3 Rounds

10 Air Squats

10 Lunges

10 Box Jumps

Then

Calf Stretch

Quad Stretch

Then

Squat Clean 

WOD

For Time

2 Mile Run

2 min Rest

20 Squat Cleans 135/95

20 Box Jumps 24/20

20 Walking Lunges 45/35

20 Box Jumps

20 Squat Cleans

2min Rest

2 Mile Run

Friday, July 5th, 2019

Cardio Day! 

Warm Up

2 Rounds: 5min

10 Push Ups

10 Air Squats

250m Row

Then

4min to Stretch

Calf Stretch

Hamstring Stretch

PVC Shoulder Stretches 

Strength

500m Sprints on Rower w/Partner

2x Each 

WOD

For Time

Descending Ladder

15 Buprees

Sprint to Other Side

14 Burpees

Sprint

Etc.

1 Burpee

Sprint

Wednesday, July 3rd, 2019

Med Ball Mania 

Warm Up

8min AMRAP

10 Sit Ups

10 Air Squats

Baby Makers Stretch

3 Stones

1 Rope Climb

THEN

1 Round of WOD 

Strength

EMOM x 20min

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

Min 2: 20 Sit Ups

Min 3: 3-5 Stones

Min 4: 20 Air Squats 

WOD

10min AMRAP

8 Wall Balls 20/14

100m Med Ball Run

12 Lunges w/Med Ball OH

10 Med Ball Sit Ups

Tuesday, July 2nd, 2019

1 Tabata, 2 Tabata, 3 Tabata, Floor! 

Warm Up

2 Rounds, 30 Seconds

Rig Shoulder Opener

Side Lunges

Pigeon Pose

Then

4TGU (2 Each Arm)

10 Goblet Squats

10 Push Ups

Then

SDHP 

Strength

EMOM x 12min

Min 1: 3 TGU Left

Min 2: 3 TGU Right

Min 3: 40 Sec Wall Sit  

WOD

14min Total

Tabata SDHP (LIGHT)

Tabata Goblet Squats 55/35

Tabata Push Ups

1min Rest Between Tabatas

Monday, July 1st, 2019

OLY Open 19.5A and 19.5B

Complex: 19.5A Ground to Overhead + 19.5B Clean and Jerk Max 

Warm Up

PVC Shoulder Stretches

Then

200m Run

Then

3 Rounds

10 Sit Ups

10 Lunges

10 Push Ups

Then

Complex 

WOD

Complex: Ground to Overhead + Clean and Jerk Max

Athlete will have 2:30 to complete as many Ground to Overhead as possible. The athlete will then be given a 90 sec break. At min 4, the athlete will have two min to find a 1RM Clean and Jerk.  Total Time: 6min.

19.5A Score 1: Weight x Reps

19.5B Score 2: Clean and Jerk Max 

Ground to Overhead: The barbell will start on the floor and must finish directly over the athlete’s head with arms, hips, and knees fully extended.  A few possible options: Muscle Snatch, Power Snatch, Squat Snatch, Clean of any kind plus S2O, Deadlift plus hang clean plus S2O, etc.

Clean and Jerk: The bar will start on the floor. The athlete will complete a clean of any kind finishing with the barbell in the front rack position, elbows in front of the bar, and hips and knees fully extended. The athlete will then complete a jerk of any kind. Push press and strict press are NOT allowed. The movement is completed with the barbell directly over the athlete’s head with arms, hips, and knees fully extended.

As long as the athlete begins the clean and jerk before the clock reads 6:00, the lift will count.

 

ALL ATHLETES MUST PAIR UP – we will run 2 heats, just like the Open in February. Your partner will count your reps but cannot help change weights for the max. Then you switch. You will have ONE attempt at this sequence during class. If redoing it or completing it on Tuesday or Wednesday you MUST find a partner. If you do not have someone counting your reps, your score will not count. PLAN ACCORDINGLY!!!

Saturday, June 29th, 2019

Hero WOD bell

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil engineer squadron at barksdale air force base, died january 5, 2012 at camp bastion in afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. 

Warm Up

PVC Shoulder Stretches

THEN

3 Rounds of Cindy

Then

Deadlifts and Front Squats

Strength

6min Cap

Accumulate 1min Holds

Handstand

Wall Sit

Plank

Rig Hang

(1min Extra of Planking if HS is not an option) 

WOD

3 RFT

21 Deadlifts 185/125

15 Pull Ups

9 Front Squats 185/125

Friday, June 28th, 2019

1 “Score”

 Warm Up

200m Run

THEN

2 Rounds

6 of Each WOD Move

Then Deadlifts

 Strength

EMOM x 9min

7-9 Deadlifts @ 50%

 WOD

20min AMRAP

10 Box Jump Overs 24/20

15 TTB

20 Wall Balls 20/14

12 KBS 55/35

10 OH Plate Lunges 45/35

15 Air Squats

 

Thursday, June 27th, 2019

21 Pilots 

Warm Up

3 Rounds: 6min

10 Lunges

5 Push Ups

5 Pull Ups

10 Sit Ups

THEN

Clean and Jerk 

Strength

EMOM x 10min

E: 8-10 Pull Ups

O: 40 Sec Plank 

WOD

19min Cap

21 RFT

4 Goblet Squats 55/35

3 Push Ups

2 Clean and Jerk @ 50%

Wednesday, June 26th, 2019

Ferocious 

Warm Up

2 Rounds: 30 on, 15 off

Alt KB Step Ups

Hang Cleans

Push Press

Air Squats

THEN

30 Sec Baby Maker (x2)

The Back Squats 

Strength

E2MOM x 12min

Back Squats

10-8-6-4-4-4

Starting @ 45% 

WOD

15min Cap

6RFT

8 Hang Cleans

10 Push Press @ 40-45%

12 Alt KB Step Ups 55/35 24/20

2min Rest

500m Row

Tuesday, June 25th, 2019

Misty and Christie – Partner WOD 

Warm Up

Jump Rope Skills

Then

5 Of Each WOD Move

(2 Rope Climbs, 10 Cal Row) 

WOD

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

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

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

Split Reps Evenly – 1 Person Working at a Time

Monday, June 24th, 2019

OLY Open 19.4

Complex: Snatch + Snatch + Clean + Clean 

Warm Up

PVC Shoulder Stretches

Then

2 Rounds

200m Run

15 Air Squats

10 Push Ups

Then

Complex

WOD

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

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

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

Lifts must be completed in the order listed.

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

Post WOD

In a Vest

3RFT

400m Run

10 Box Jumps 24/20

10 Step Ups (Left)

10 Step Ups (Right)

Friday, June 21st, 2019

Get ‘er Done

 Warm Up

2 Rounds:

10 Sit Ups

Baby Maker Stretch

7 Burpees

Arm Circles

12 Air Squats

Then

Tire Flips

 Strength/Skill/Mobility

20min

Work on Your Goat, Find a Max, or Stretch

 WOD

12min AMRAP

200m Run

2 Tire Flips

15 Push Ups

10 Sit Ups

Thursday, June 20th, 2019

Elizabeth 

Warm Up

1 Round

10 Deadlifts

10 Power Cleans

8 Push Ups

5 Dips

8 Supermans

Hamstring Stretch

Wrist Twists

Then

1 Rope Climb

3 Stones 

Strength/Core

EMOM x 15min

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

Min 2: 40 Sec Plank (Switch it Up)

Min 3: 3-5 Stones AHAP 

WOD

21-15-9

Cleans 135/95

Ring Dips (x2 Box)

Wednesday, June 19th, 2019

Chip ‘n Dale (chipper)

Warm Up

200m Run

Then

2 Rounds

8 Strict Press

8 Push Press

Then

8 of Each WOD Move

Strength

E2MOM x 12min

E: 5-7 Strict Press @ 55%

O: 35 Sec. Air Squat Hold 

WOD

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

Tuesday, June 18th, 2019

Wait…It’s TWO Rounds??? 

Warm Up

Shoulder Rolls and Forearm Stretch

While Coach Demos

3 Rounds: 7min

8 Jumping Squats

20 DUs

5 HSPUs

8 OHS

Then

4min

Set Up WOD Weight

Calf Stretch

Michael Phelps 

WOD

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

Monday, June 17th, 2019

OLY Open 19.3

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

Warm Up

200m Run

Then

2 Rounds: 30 Sec, No Break

Arm Circles

Lunges

Rig Shoulder Opener

Leg Swings

Then

Complex 

WOD

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

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

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

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

Post WOD

3 Rounds

200m Farmers Carry 55/35

12 Lunges

12 Push Ups

12 V Ups

DO NOT Drop the KBs Outside!!!

Saturday, June 15th, 2019

Hero WOD Ralph

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

Warm Up

600m Run

Then

7min AMRAP

8 Deadlifts

Quad Stretch

5 Burpees

Rig Shoulder Opener

1 Rope Climb

20 Sec Rig Hang 

WOD

4RFT

8 Deadlifts @ 250/170 (or 65%)

16 Burpees

3 Rope Climbs (9mod)

600m Run

(Stagger as Necessary for Rope Climbs)

Friday, June 14th, 2019

Dos Mas

 Warm Up

Down and Back

Hurdle Overs

Shuffle (x2)

Toy Solider

Then

3 Rounds

4 Pause Back Squats

5 TTB

6 Alt. Snatch

 Strength

EMOM x 10min

8-10ish Back Squats @ 40%

(Squat for 30 Seconds – Rest for 30 Seconds)

 WOD

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

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

Score is Final Round of Completed Snatches Plus Reps

Thursday, June 13th, 2019

Elton and Bernie – Partner WOD 

Warm Up

6min, Keep Moving

10 Cal Row

8 Wall Balls

10 Side Lunges

Baby Maker Stretch

5 Push Ups

10 Jumping Jacks

Then

Clean and Jerk

Then

4 min

Set Up for WOD Weights 

WOD

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

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

30 Clean and Jerk @ 60%

30 Clean and Jerk @ 70%

Reps Split Evenly

Score is Total Number of Clean and Jerks

Wednesday, June 12th, 2019

Double WOD Duty 

Warm Up

2 Rounds: 30 Sec on, 15 off

Mountain Climbers

Mason Twisters

Jumping Jacks

Then

10 Cal Row

1 Rope Climb

20 DUs

Then

OHS
Strength

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

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

Tuesday, June 11th, 2019

Keep Your Chin Up 

Warm Up

8min AMRAP

10 Cal Row

8 Power Cleans

10 Arm Circles

5 HSPUs

5 Chin Ups

6 Burpees 

Strength

E2MOM x 20min

10/7 Cal Row

3 Power Cleans Starting @ 50%

Add Weight If Time

WOD

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






Monday, June 10th, 2019

OLY Open 19.2

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






Warm Up

PVC Shoulder Streches

Then

2 Rounds 30 on, 15 off

Wall Balls

Box Shoulder Opener

Box Jumps

Then

Complex Lifts 

WOD

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

MOVEMENT STANDARDS

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

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

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

Post WOD

400m Med Ball Run

30 Sit Ups

200m Med Ball Run

15 Sit Ups

100m Med Ball Run

8 Sit Ups

Saturday, June 8th, 2019

Hero WOD Moore

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

Warm Up

Calf Stretch                

Forearm Stretch

Then

3 Rounds

200m Run

10 Sit Ups

1 Rope Climb

Then

3min

Warm up for HSPUs 

WOD

20min AMRAP

1 Rope Climb (x3 mod)

400m Run

Max Reps HSPUs

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

Score is total HSPUs

Friday, June 7th, 2019

No Score – 3, 2, 1, Work 

Warm Up

PVC Shoulder Stretches

Then

6min AMRAP

8 Box Jumps

8 Wall Balls

8 Power Cleans

Hamstring Stretch

Then

Snatch 

Strength

12min Total

Snatch (Power or Squat)

3 EMOM x 3min. @ 60%

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

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

WOD

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

Thursday, June 6th, 2019

Multiples of 10 

Warm Up

2 Rounds: 45 on, 15 off

Slam Balls

Plank Hold

Rowing

Then

2 Rounds

5 Push Press

5 Split Jerks

2 Wall Walks 

Strength

EMOM x 12min

E: 4 Split Jerks @ 65-70%

O: 30 Seconds of Wall Walks 

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

Then

10 Rounds

10 Push Press @ 40%

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

10 Slam Balls 20/14

Wednesday, June 5th, 2019

D@mn Deadlifts 

Warm Up

200m Run 

Calf Stretch

Shoulder Rolls

Then

2 Rounds: 5min

10 Deadlfits

10 Leg Swings

5 Burpees

8 Air Squats 

Skill

90 Sec M.E. DUs

30 Sec Break

90 Sec M.E. DUs 

WOD

For Time: 27min Cap

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

If you finish early you get extra rest.

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

Tuesday, June 4th, 2019

Squat Till You Drop 

Warm Up

Jump Rope Skills

Then

30 sec, no break

Push Ups

Psoas Stretch

Air Squats

Psoas Stretch

Break

Then

Front Squats

Thrusters 

Strength

E2MOM x 10min

5 Back Squats Starting at 65%

Last Set – Max Perfect Form Reps 

WOD

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

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

Monday, June 3rd, 2019

OLY Open 19.1

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

Warm Up

Down and Back

High Knees

Toy Soldier

Hurdle Overs

Then

2 Rounds 30 on, 15 off

Wall Balls

Rig Shoulder Opener

Jump Rope

Then

Complex Lifts 

WOD

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

https://vimeo.com/333469642


MOVEMENT STANDARDS

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

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

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

Post WOD

800m Run

30 Sit Ups

10 Push Ups

400m Run

15 Sit Ups

15 Push Ups

200m Run

8 Sit Ups

20 Push Ups

Saturday, June 1st, 2019

Hero WOD Hall

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

Warm Up

2 Rounds: 10min

200m Run

Calf Stretch

10 Power Cleans

10 KB Snatches

Forearm Stretch 

WOD

5RFT

3 Cleans 225/155

200m Run

20 KB Snatches (10 Each Arm) 55/35

2 min Rest

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).