CrossFit Mokena

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Christmas Eve, Dec. 24th
9:00am
Christmas Day, Dec. 25th
CLOSED
New Year's Eve, Dec. 31st
6:00, 7:00, 9:00am
New Year's Day, Jan. 1st
CLOSED

Wednesday, Dec. 19th, 2018

No Score – Just WORK 

Warm Up

12/10 Cal Row

Then

SLOW Inch Worm 5-4-3-2-1

Then

2 Rounds

10 Lunges

10 Air Squats

10 KBS

2 TGU 

Strength

EMOM x 12

E: 8 Unbroken Back Rack Lunges 

O: 3 TGU (same arm, switch each round) 

WOD

EMOM x 15min.
Min 1 15/12 Cal Row
Min 2 15 Wall Balls 20/14
Min 3 Max KB Swings 55/35

Tuesday, Dec. 18th, 2018

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, Dec. 17th, 2018

Mainsite Monday

 Warm Up

Down and Back

Skip for Height

Skip for Distance

Bear Crawl

Then

2 Rounds

30 Sec On, 15 Off

Side Lunges

Box Step Overs

DB Snatches

Sit Ups

 Strength

EMOM x 10

E: 8 DB Box Step Overs 24/20 (50/35)

O: 10-12 Sandbag Back Squats

 WOD

3RFT: 18min Cap

30 DB Snatches 50/35

30 TTB (V Ups If Necessary – Not Worth Ripping!)

Do NOT Drop the Dumbbell – Burpee Penalty on the Spot – Coach Discretion

 Post WOD

2min Wall Sit

 

Saturday, Dec. 15th, 2018

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

24 Box Jumps 24/20

24 Wall Balls 20/14

24 Floor Press 195/135

24 Box Jumps

24 Wall Balls

24 Power Cleans 145/100

You get ONE bar for your deadlifts and cleans. You will need to change weights.

Separate bar for your floor press (expect to share in a large class).

Friday, Dec. 14th, 2018

Freaky Friday

 Warm Up

30 Sec: No Break

Lunges

Sit Ups

PVC Pass Throughs

Baby Maker/Frog Pose

Then

Power Snatch

OHS

Front Squats

 Strength

EMOM x 12min

E: 10-12 Unbroken Skull Crushers

O: 5-7 Front Squats @ 60%

 WOD

15min. to get as far as possible...
25-20-15-10-5

Power Snatch @ 40%
Air Squats
immediately into;
5-10-15-20-25
OHS @ 40%
Pull-Ups (x2)

LIGHT and FAST: Base Weight on Weaker Lift

Thursday, Dec. 13th, 2018

Heavy Day: Split Jerk Straight Set 

Warm Up

Down and Back

High Knees

Shuffle (x2)

Butt Kickers

Then

Calf Stretch

10 Shoulder Rolls

Psoas Stretch 30 Sec Each Side 

Form Drills

PVC

Empty Bar 

Heavy Partner Warm Up

10min

5-5-5-4-4-3

Work up to 80% 

WOD

E3MOM x 21min (7 Sets)

3 Split Jerks @ 80% 

Cool Down

10 Scapula Shoulder Presses (3 Sec)

Calf Stretch

Achilles Stretch

Wednesday, Dec. 12th, 2018

5min of Fun 

Warm Up

8min AMRAP

8 of Each WOD Move 

Core

3 Rounds

7 TTB

10 Sandbag Pull Throughs

WOD

For Total Reps: 26min Total

5min AMRAP

50 Goblet Squats

AMRAP Burpees

5min AMRAP

50 Sit Ups

AMRAP KBS

5min AMRAP

50 Reverse Alt. Goblet Lunges

AMRAP Box Jumps 24/20

5min AMRAP

50 S.A. KB Thrusters (25 Each)

AMRAP KB Deadlifts

2min Rest Between AMRAPs

You get ONE KB/DB for the WOD: RX is 45/25

Tuesday, Dec. 11th, 2018

The Blues Brothers – Partner WOD 

Warm Up

10 Leg Swings

10 PVC Pass Throughs

5 Around the Worlds

Then

5 min AMRAP

5 Elbow Press (Each Side)

5 Deadlifts

5 Front Squats

3 HSPUs (x2)

3 Burpees

Calf Stretch

Then

5min

Find a Partner

Set up for WOD Weight 

WOD

For Time: 35min Cap

Teams of 2:
Buy In

100/80 Cal Row
Then

42-30-18
Deadlift @ 65% (slow)
HSPUs (x2)
Front Squat 40% (fast)
Burpees
You share ONE bar for the deadlifts and ONE bar for the front squats.  Find someone with similar maxes.

Split all reps evenly.

Monday, December 10th, 2018

Work off the Weekend

 Warm Up

Jump Rope Skills

Then

Downward Dog

Ankle Rolls

Then

8 of Every Move

Strength and WOD

 Strength

EMOM x 12 Min.

E: 8-10 Good Mornings 45/35

O: 10-12 Thrusters 45/35

 WOD

3RFT

65 DUs (x2)

20 Wall Balls 20/14

20 Push Ups

20 Sit ups

Post WOD

1 Mile Row

Saturday, Dec. 8th, 2018

Hero WOD Roy

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia. 

Warm Up

6 Scapula Shoulder Press – 3 Sec

2 Rounds

8 Tuck Jumps

10 Leg Swings

8 Supermans

Frog Pose

10 Box Jumps

Calf Stretch

15 Jumping Jacks

Then

Deadlifts

WOD

5RFT

15 Deadlifts 225/155

20 Box Jumps 24/20

25 Pull Ups (35 Empty Bar Mod)

Stagger and Share Empty Bars!

Friday Dec. 7th, 2018

Pearl Harbor 12/7/1941

 Warm Up

2 Rounds: 30 Sec, no breaks

KB Snatch

PVC Pass Throughs

Sit Ups

DUs

Spiderman Stretch

Then

Power Cleans

Back Squats

Jerks

 Strength

12 KB Snatch 55/35

7 Pull Ups

19 Burpees

41 Sit Ups

 WOD

For Time

12 Ring Dips (x2 Box)

7 Power Cleans

19 KBS 55/35

41 DUs (x2)

12 Ring Dips (x2 Box)

7 Back Squats

19 KBS 55/35

41 DUs (x2)

12 Ring Dips (x2 Box)

7 Jerks

19 KBS 55/35

41 DUs (x2)

 Pearl Harbor Facts:
2,388 Americans died
1,178 Americans Wounded
21 American Ships were sunk or damaged
323 American Planes were destroyed

 Post WOD

77 Push Ups

 

Thursday, Dec. 6th, 2018

12 Days of Labor 

Warm Up

10min TOTAL

6 of each applicable move from 3-11

3 Wall Walks

Set Up for MUs

SET UP FAST – CAP IS THE END OF CLASS!!! 

WOD

For Time

1 MU (2 Bar, 3 Pull ups and Dips)
2 Wall Walks
3 DB Lunges (ea. leg)
4 DB Thrusters 35/20
5 Burpees
6 Pull-Ups (not x2)
7 DB Power Cleans
8 DB Alt Snatch (4 Each Arm)
9 TTB
10 Jumping Jacks
11 Sit Ups
12 Cal Row

Like the song the “12 Days of Christmas,”

1

2, 1

3, 2, 1

4, 3, 2, 1

5, 4, 3, 2, 1

Wednesday, Dec. 5th, 2018

Heavy Day: Snatch 

Warm Up

5min AMRAP

5 Box Jumps

5 Sit Ups

5 Push Ups

5 Air Squats

Then

Tire Flips

Then

Snatches 

Strength

20 min

Find 1RM Power or Squat Snatch 

WOD

9min AMRAP

2 Tire Flips

4 Box Jumps 30/24

6 Sit Ups

8 Push Ups

10 Air Squats 

Tuesday, Dec. 4th, 2018

Reverse, Reverse 

Warm Up

High Knees

Hamstring Stretch

10 Wall Balls

Rig Shoulder Opener

5 Pull Ups

10 Deadlifts 

WOD

For Time: 35min Cap

3 Rounds

20 Wall Balls 20/14

15 Pull Ups (x2)

10 Deadlifts @ 65%

5min Rest

3 Rounds

10 Deadlifts

15 Pulls Ups (NOT x2)

20 Wall Balls

Monday, Dec. 3rd, 2018

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

12min Cap

21-15-9

Power Cleans 135/95

Ring Dips (x2 Box)

Saturday, Dec. 1st, 2018

Cash and Carter: Partner WOD 

Warm Up

2 Rounds: 45on, 15 off

Rowing

Lunges (Front, Side, Back)

Sit Ups

Rig Hang

Then

10 Thrusters

10 Power Cleans

1 Rope Climb

Find a Partner
WOD

For Time
3 Rounds:
30 Thrusters 95/65
30 Power Cleans
4 Rounds:
30 Cal Row
30 TTB
5 Rounds:
30 Wall Balls 20/14
4 Rope Climbs (x3)
Only 1 person works at a time. Split reps evenly.

We will stagger which section each pair starts on.

Friday, Nov. 30th, 2018

Double WOD Time

 Warm Up

Jump Rope Skills

Then

Downward Dog

Then

5min to Work on:

Bent Over Rows

Rope Climbs

Clean and Jerk

 Strength

EMOM x 24min
Min. 1 45 DUs (x2)
Min. 2 150m Row
Min. 3 1-2 Rope Climbs (3-6 mod)
Min. 4 1 Clean and Jerk @ 60% (Climbing)

Min. 5 – Rest and Change Weights

Stagger as Need but the Clean and Jerk must be last.

 WOD

For Time

40-30-20-10
DB Bent Over Rows 45/25

(Half on Each Arm)
40-30-20-10
Russian Twists with 5# plate

Thursday, Nov. 29th, 2018

Hero Holleyman Meets Cindy 

Warm Up

6min AMRAP

8 Wall Balls

4 Pull Ups

4 HSPUs

10 Arm Circles

Hamstring Stretch

Then

Snatch Pulls

Squat Snatch 

WOD

For Time: Cap – End of Class

10 Rounds:
5 Wall Balls 20/14
3 HSPUs (x2 Box)
1 Squat Snatch @ 65-70%
immediately into;
7 Rounds:
5 Pull-Ups (not x2)
10 Push-Ups
15 Air Squats
immediately into;
10 Rounds:
5 Wall Balls 20/14
3 HSPUs
1 Squat Snatch  

Post WOD

For Time

60 Sit Ups

Wednesday, Nov. 28th, 2018

Wait Staff 

Warm Up

2Rounds: 30 Sec on, 15 off

Back Scratchers

Jumping Squats

Ring Rows

Then

Practice SA Waiters Carry

Then

Back Squat 

Strength

12min

Back Squat

Starting at 50%, complete 5 reps. Increase 5% Each Round.

5 @ 50%

5 @ 55%

5 @ 60%

Etc.
Stop BEFORE Failure 

WOD

5RFT: Cap – End of Class
10 Squat Cleans @ 60%
SA Waiters Carry D&B AHAP
10/8 Cal Row

Tuesday, Nov. 27 th , 2018

Teen/Masters Games WOD 18.3

(Ask Coach Christie the Details after the WOD!)

Warm Up

PVC Shoulder Stretches

THEN

Med Ball Cleans

Then

20 DUs

Calf and Achilles Stretch

20 DUs

10 KB/DB Snatches

Then

5min to Warm Up

OHS

MUs

Strength

EMOM x 10min

E: 5-7 Front Squats @ 60%

O: 40 Sec Hold - Athlete Choice

(Wall Sit, Plank, Rig Hang, Air Squat, HS, etc.)

WOD

For Time

100 DUs (x2)

20 OHS @ 50%

75 DUs (x2)

12 MUs

50 DUs (x2)

20 KB/DB Snatches 55/35 lb

25 DUs (x2)

20 Med Ball Cleans 30/20

MU Options: 24 CHALLENGING Empty Bar or 36 Pull Ups&Dips

Post WOD

50 OH Med Ball Lunges

Monday, Nov. 26th, 2018

Heavy Day: Athlete Choice 

Warm Up

250m Row

20 Walking Lunges

15 Sit Ups

10 Leg Swings

Rig Shoulder Opener

10 Scorpions

Then

10 Empty Bar: Athlete Choice 

Strength

25 min

Find Any 1RM

5, 5, 3, 3, 1… 

WOD

For Time: Cap – End of Class

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

Wall Balls

Med Ball Twisters

Lunges (Each Leg)

Saturday, Nov. 24th, 2018

Coach Kyle’s Birthday WOD

Coach Kyle did 2 deployments with the 3rd battalion, 7th Marines.  He was born 11/24/1993 and turns 25 today.  This WOD honors all those who have lost their lives overseas while fighting to preserve our freedom. 

Warm Up

5 Burpees

20 DUs

5 Pull Ups

5 Dips

10 Deadlifts

10 Jerks 

WOD

3RFT

7 Ring MUs (x3 Pull Ups/Dips)

11 Jerks @ 60%

24 Burpees

19 Deadlifts

93 DUs (x3 Singles – 279) 

Post WOD

25 HEAVY Wall Balls

Friday, Nov. 23rd, 2018

Heavy Day: Back Squats 

Warm Up

Down and Back

Hurdle Overs

Shuffle (x2)

Knee Pulls

Toy Solider

Then

2 Rounds: 30 Sec

Air Squats

Baby Maker

The Back Squats 

Strength

25min

Find 1RM Back Squat

5, 5, 3, 3, 1… 

WOD

8min AMRAP

7 Box Jumps 24/20

12 KBS 55/35

Thursday, Nov. 22nd, 2018
Gather Round the Table – Teams of 4 

Warm Up
PVC Shoulder Stretches
Spiderman Stretch
Baby Maker Stretch
THEN
5 Of Every WOD Move 

WOD
For Time: 1 Hour Cap
200 KB Snatches 35/25
200 Deadlifts 135/95
200 Wall Balls 20/14
200 Power Cleans 95/65
200 Burpees
200 Pull Ups (Empty Bar Mod)
200 Thrusters 45/35
200 Cal Row

TWO People Working at a Time Simultaneously. Each person completes 50 reps of each move. Break up sets however you want.

Wednesday, Nov. 21st, 2018

Jackie 

Warm Up

2 Rounds: 45 Sec on, 15 off

Jumping Jacks

Rig Shoulder Opener

Push Ups/Burpees

Then

250m Row

10 Thrusters

5 Pull Ups

30 Sec Ring Hang 

Strength

6 min

Max Effort Push Ups

Every Break: Sprint Down and Back 

Core

3 Rounds: 9min

10 KB Side Bends 45/25

15 Sit Ups

30 Sec Plank (change each round) 

WOD

For Time

1000m Row

50 Thrusters 45/35

30 Pull Ups (45 R.R.)

If going for RX, must complete in order. Otherwise feel free to stagger in large classes.

Tuesday, Nov. 20th, 2018

Operation 22 WOD to End Veteran Suicide 

Warm Up

5 of Each WOD Move

Then

Warm Up to WOD Weight

Whichever is LIGHTER Between your Front Squat and Power Clean 

WOD

For Time

22 Box Jumps 24/20

22 Ring Dips

22 Burpees

22 Power Cleans @ 45%

22 Wall Balls 20/14

22 KBS 55/35

22 DUs (x2)

22 K2E

22 Air Squats

22 V Ups

22 Deadlifts

22 Pull Ups (x2)

22 Front Squats @ 45%

22 Push Ups

22 TTB

22 Box Step Overs 55/35

22 KB Snatch 55/35

22 Jumping Jacks

22 Goblet Squats 55/35

22 Ring Rows

22 Sit Up

22 Rack Lunges

At min 22 – 60 seconds of silence for those who have died in this battle. 

Post WOD

Accumulate 2:20 Plank Hold

Monday, Nov. 19th, 2018

21-15-9 (x2) 

Warm Up

1 Round: 7min

10 DB Cleans

10 DB Snatch

10 Air Squats

Baby Maker Stretch

10 Sit Ups

10 Wall Balls

10 Leg Swings

10 TTB

Pigeon Stretch

Then

Snatch Pulls

Snatch 

Strength

10 min Total

Snatch (Power or Squat)

EMOM x 3min.

3 Reps
EMOM x 3min.
2 Reps

EMOM x 4min.
1 Rep
*You may go up in weight at any time. Start with 50-60% and build 

WOD

For Time: 20min Cap

21-15-9
DB Power Cleans 50/35
Wall Balls 20/14
Immediately into;
21-15-9
Alt. DB Snatch 50/35
TTB 

Post WOD

For Time

100 DUs (x2)

Saturday, Nov. 17th, 2018

Nasty Girls 

Warm Up

2 Rounds: 30 Sec on

Air Squats

Shoulder Rolls/Arm Circles

Push Ups

Break

Then

Hang Cleans

Then

5min to:

Work on MUs or MOD

Set up for WOD Weight 

WOD

3RFT

50 Air Squats

7 MUs

10 Hang Power Cleans 135/95

MU Options:

21 Pull Ups and 21 Dips

14 Empty Bar (MUST Be Challenging)

Friday, Nov. 16th, 2018

Tabata Time

 Warm Up

Tabata Sit Ups

Then

10 Push Press

10 KBS

10 Push Ups

10 SDHPs

Then

PVC Shoulder Stretches

 Strength

6min Cap

Accumulate 1 min

Rig Hang

Plank Hold

Wall Sit

HS Hold (Another Plank)

 WOD

22min Total

Tabata Push Press 95/65
Tabata KBS 55/35
Tabata Push-Ups
Tabata SDHP's 95/65

2min Rest Between Tabatas
Score is Total Reps

Thursday, Nov. 15th, 2018

Coach Jason’s Jam 

Warm Up

4min to Warm Up and Stretch

Jump Rope

Run/Row

High Knees/Butt Kickers

Spiderman/Hamstring

Downward Dog

Wrist Twist/Forearms

Etc.

Then

Station to Station as a Class:

Practice Each Move

Stones

Farmers Carry

Sandbag Burpee Box Over

Then

Deadlfts

Clean and Jerk 

Strength

EMOM x 10min

6 Deadlifts @ 55-60% 

WOD

4RFT

5 Stones AHAP

KB/DB Farmers Carry Down and Back AHAP

8 Sandbag Burpee Over Box 30/24 AHAP

10 Clean and Jerks @ 60% 

Post WOD

50 Cal Row

Wednesday, Nov. 14th, 2018

8 Count

 Warm Up

5 of Each WOD Move

Then

Tire Flips

Then

Floor Press

Skull Crushers

(Find Weights You Can Go Unbroken)

Strength

EMOM x 15min
Min 1: 7-10 Unbroken Floor Press
Min 2: Tire Flips (Challenge Yourself)
Min3: 10 DB Skull Crushers

WOD

4RFT

8 Ring Rows

16 Sledgehammer Hits (8 Each Arm)

8 Burpees

16 DB Snatches (8 Each Arm) 55/35

8 Sit Ups

Post WOD

Accumulate 2min of

DB Wrist Twists

(Elbow at 90 Degree Angle)

 

Tuesday, Nov. 13th, 2018

You Want Me to do WHAT in 17min?!?! 

Warm Up

2 Rounds: 30 Sec on, 15 off

Shoulder Rolls/Arm Circles

Wall Balls

Box Jumps

Mountain Climbers

Then

2 Rounds

5 Snatch Pulls

5 Snatch

5 OHS 

Strength

E2MOM x 14min

12 Burpees
2 Snatch @ 45%

Power or Squat

Add Weight ONLY if you hit two successful Snatch

WOD

17min AMRAP
25 Wall Balls 20/14
50 Cal Row
100 Overhead Squats 45/35
50 Box Jumps 24/20
25 Wall Balls

Stagger the Row and Box Jumps if Necessary

Monday, Nov. 12th, 2018

Heavy Day: Push Press 

Warm Up

Down and Back

Shuffle (x2)

Toy Soldier

Butt Kickers

Then

2 Rounds: 5min

10 V Ups

10 Supermans

6 Box Jumps

20 DUs

Then

30 Sec Downward Dog (x2)

Then

Push Press 

Strength

20min

Find 1RM Push Press

5, 5, 3, 3, 1… 

WOD

For Time

50-40-30-20-10

DUs (x2)

10-8-6-4-2

Box Jumps 30/24

V Ups

Push Ups

Saturday, Nov. 10th, 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

PVC Shoulder Stretches

Then

2 Rounds: 7min

5 Pull Ups (8 Empty Bar)

10 Jumping Squats

10 Side Lunges

5 HSPUs

10 Thrusters

Then

Warm Up to WOD Weight 

WOD

3RFT

21 Pull Ups (35 Empty Bar Mod)

15 HSPUs (x2 Box)

9 Thrusters 135/95

Friday, Nov. 9th, 2018

No Breaks?!?!

 Warm Up

2 Rounds: 8min

8 of Each Applicable WOD Move

Then

5min: Work on

Farmers Carry

DUs

Rowing

 WOD

For Time: Cap – End of Class
3 Rounds:
50 Double-unders (x2)
25 Push-ups
20 Front or Back Rack Lunges 95/65
2Rounds:
20 Box Jumps 24/20
Waiters Carry D&B AHAP
20 Pull-Ups (30 R.R.)

Waiters Carry D&B AHAP

1 Round:

15 Clean & Jerks @ 55-60%
500 Row
15 Clean & Jerks @ 55-60%

Thursday, Nov. 8th, 2018

Repeat After Me 

Warm Up

2 Rounds: 30 Sec on, 15 off

Ring Rows

Alt. KB/DB Snatches

Wall Balls

Then

30 Sec Each Side

Pigeon Stretch

Then

Back Squats 

Strength

13min

Back Squat 

5-5-4-4-3-3-2…

Starting @ 50%

Work up to a heavy 2 rep 

WOD

7min. AMRAP:
21 Wall Balls 20/14
14 Alt. KB/DB Snatch 55/35
9 Ring Rows
Rest 3min... Repeat.
*Start where you left off

Wednesday, Nov. 7th, 201

F*ck Cancer 

Warm Up

6min AMRAP

8 Shoulder Rolls

3 Wall Walks

5 Power Cleans

5 Deadlifts

8 Sit Ups

Hamstring Stretch

Then

TGUs (3 Each Side) 

Strength

7min Cap

Death by:

Wall Walks

Upon Failure:

10 Push Up Every Remaining Min 

WOD

4RFT: 19min Cap

5TGU 55/35 (same arm, switch each round)

10 Power Cleans at 73%

23 Sit Ups

17 Deadlifts

Tuesday, Nov. 6th, 2018

Heavy Day: Front Squat 

Warm Up

Down and Back

Hurdle Overs

High Knees

Toy Solider

Then

3 Rounds

10 Air Squats

20 Sec Baby Makers

Then

Front Squats 

Strength

20min

Find 1RM Front Squat

5, 5, 3, 3, 1… 

WOD

For Time: Cap – End of Class

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

Box Jumps 24/20

HSPUs (x2 Box) 

Post WOD

Accumulate 3min Of Planks

Monday, Nov. 5th, 2018

Triwizard Tournament  

Warm Up

10min Total

6 of Each WOD Move

In Remaining Time

Set up WOD Weights

Spiderman Stretch

Shoulder Rolls 

WOD

9min AMRAP
15 Wall Balls 20/14
5 Snatches @ 65%

8 Box Jumps 24/20

9min AMRAP
15/12 Cal Row
50 Double-unders

8 KBS 55/35
9min AMRAP
15 Pull-Ups (23 R.R.)
5 Hang Power Cleans @ 55%

8 HSPUs (x2 Box)
3min Rest Between AMRAPs to Switch Weights and Record Scores

Saturday, Nov. 3rd, 2018

Hero WOD Hildy

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton. 

Warm Up

10min AMRAP

15 Air Squats

10 Leg Swings

10 Cal Row

8 Thrusters

Pigeon Stretch

Hurdle Overs Down and Back

6 Pull Ups

Rig Shoulder Opener 

WOD

For Time

100/80 Cal Row

75 Thrusters 45/35

50 Pull Ups (75 R.R.)

75 Wall Balls 20/14

100/80 Cal Row

Stagger/Flip the Thrusters/Wall Balls and Row if Necessary

DO NOT DROP THE BARFriday, Nov. 2nd, 2018

Heavy Day: Power Clean

 Warm Up

PVC Shoulder Stretches

Then

6min

2 Slow Rounds of the WOD

Then

Power Cleans

 Strength

20min

Find 1RM Power or Squat Clean

 WOD

8min AMRAP

5 Ring Dips (8 Dip Station, 10 Box)

8 Wall Balls 20/14

10 Sit Ups

12 OH Plate Lunges 45/35

Thursday, Nov. 1st, 2018

PB & J – Partner WOD 

Warm Up

10 Russian KBS

5 Burpees

Baby Maker Stretch

10 Power Cleans

10 Sit Ups

250m Row/200m Run 

WOD

3RFT: 30min Cap

20 Russian KBS 75/55

15 Burpees

10 Power Cleans @ 45%

30 Alternating Lunges

20 Sit Ups

500m Row/400m Run

Complete All Moves TOGETHER. If one person needs a rest, you both rest. One can run, one can row, but you can’t move on till both are done. 

Post WOD

Accumulate 3min of a Wall Sit

Wednesday, Oct. 31st, 2018

CrossFit Poker 

Warm Up

High Knees

Butt Kickers

10 Deadlifts

10 Sit Ups

10 Goblet Squats

10 Sledgehammer Hits 

WOD

31 min AMRAP

Hearts – Deadlifts @ 40%

Diamonds – Sit Ups

Clubs – Goblet Squats 65/45

Spades – Sledgehammer Hits (Both Sides)

Jokers – 31 Burpees

Face Cards – 10 Reps

Aces – 11 Reps

Tuesday, Oct. 30th, 2018

Chutes and Ladders 

Warm Up

3 Rounds: 7min

10 KBS

7 Push Ups

10 Leg Swings

Then

20 Sec Baby Maker Stretch x3

Forearm Stretch

Wrist Twists

Then

OHS 

Strength

E2MOM x 10min

6 OHS

Starting @ 60%

Does NOT need to be unbroken 

WOD

For Time: 20min Cap

15-1 Descending Ladder

KBS 55/35

Burpees

Air Squats

Monday, Oct. 29th, 2018

Hall and Oats – Partner WOD

 Warm Up

PVC Shoulder Stretches

Then

10 of Every WOD Move

Core

3 Rounds: 6min

10 KB Side Bends 35/25

10 Sit Ups

45 Sec Plank

 WOD

27min AMRAP

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

70 Push Ups

60 Air Squats

50 Pull Ups (NOT x2)

40 Box Jumps 30/24

30 TTB

20 Burpee Box Jump Overs 30/24

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

 Post WOD

40 V Ups

Saturday, Oct. 27th, 2018

Hero WOD Dork

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together, and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members. 

Warm Up

45 Sec Plank Achilles Stretch

15 Sec Break

45 Sec Plank Achilles Stretch

Then

2 Rounds: 8min

20 DUs

10 Shoulder Rolls

10 Push Ups

10 KBS

5 Burpees

Rig Shoulder Opener 

WOD

6RFT

60 DUs (x2)

30 KBS 55/35

15 Burpees

Friday, Oct. 26th, 2018

5-4-3-2-1

Thursday, April 14th, 2016
Monday, Oct. 24th, 2016
Monday, April 17th, 2017
Monday, Oct. 23rd, 2017
Monday, April 23rd, 2018

Warm Up

100m Row

200m Run

10 Leg Swings

10 Air Squats

10 Box Jumps

5 Push Ups

10 Arm Circles

10 Empty Bar Max Options

Strength

20 min

Find any 1RM

WOD

For Time

500m Row

400m Run

30 Air Squats

20 Box Jumps 24/20

10 Push Ups

Thursday, Oct. 25th, 2018

Strictly Forbidden 

Warm Up

2 Rounds: 45 Sec on, 15 off

Lunges

Baby Maker Stretch

PVC Pass Throughs/Around the World

Then

2 Rounds: 4min

6 Pull Ups

6 HSPUs

Strict? 

Strength

E2MOM x 12min

14 Back Rack Lunges (7 each leg)

@ 30% or LESS of Back Squat

Pick a Light Weight you can do unbroken

After Each Round: Drop Immediately into a 30 sec Plank
WOD

For Time: 15min Cap

10-9-8-7-6-5-4-3-2-1
Pull-Ups
Handstand Push-ups

Want an RX+ Challenge? Do one (OR BOTH RX++) of the movements STRICT for the entire WOD. 

Wednesday, Oct. 24th, 2018

KB Killer, DB Death 

Warm Up

2 Rounds: 30 Sec on, 15 off

Jumping Jacks

Air Squats

Push Ups

Then

4min

Work on:

Wall Walks

KB/DB Snatches

TTB 

Strength

EMOM x 10min

E: 4 Wall Walks

O: 10 KB/DB Goblet Squats 55/35 

WOD

For Time: 19 min Cap
30 TTB
40 KB/DB Snatches 55/35
50 KB/DB Box Step Overs 24/20
40 KB/DB Snatches
30 TTB

You get 1 KB/DB

Tuesday, Oct. 23rd, 2018

OHS 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: 27 min Total

Starting at 60%

5-5-5-3-3-3-1-1-1

Goal: Last Rep As Close to 1RM as Possible 

Cool Down

Supermans

Leg Swings

Eagles

Monday, Oct. 22nd, 2018

I’m Reporting You to H.R. 

Warm Up

2 Rounds: 5min

10 Shoulder Rolls

10 Supermans

10 Push Ups

10 KBS

Then

5min

Calf Stretch

Achilles Stretch

Work on DUs

Then

DB Rows 

Strength

EMOM x 16min

E: 10 Challenging DB Bent Over Rows (one arm)

O: 30 DUs (x2)

Switch Arm Each Round 

WOD

EMOM x 10min.
12 KB Swings 55/35
Max H.R. Push-ups

Score is Push-Ups only

Post WOD

40 V Ups

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).