CrossFit Mokena

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Kids Club Registration

https://crossfit-mokena.triib.com/events/kids-club-spring-session/

Wednesday, March 27th, 2019

Tricep City

Warm up

7 min AMRAP

150m row

10 leg swings

8 Jumping squats

8 KBS

Downward dog

5 med ball cleans

Strength

EMOM x 12 min

Min 1: 3-4 TGU 55/35 (same arm, switch after each round)

Min 2: 10 med ball cleans 20/14

Min 3: 12 med ball slams (same med ball)

WOD

3 RFT Cap: 20 min

500m row

22 KBS 55/35

15 Goblet squats

9 Ring dips (x2 box)

*one KB only*

Tuesday, March 26th, 2019

Heavy Triple Lift

Warm up

2 rounds: 30 on 15 off

Side lunges

Jumping squats

Ankle twists

Mountain climbers

PVC shoulder stretches

Plank hold

Form Drill

PVC

Empty Barbell

Heavy warm up

8 min to work up to 60-65% of power snatch or OHS (whichever is lighter)

4-3-3-3-2

WOD

E2MOM x 22 min

2 power snatch + 2 OHS @60-65%

2-2-2-2

1 power snatch + 1 OHS @ 75-80%

2-2-2-2

Snatch Deadlift or Snatch Pull @ 100% (100% of power snatch)

5-5-5

*focus on form, no speed necessary*

Cool Down

Lay back down and breathe

Scorpion

Rig shoulder opener

Sumo wall stretch

Monday, March 25th, 2019

Cookies and Crème

Warm up

2 rounds: 30 sec each

Pigeon

Rig shoulder opener

Calf stretch

Shoulder rolls

Quad stretch

Then..

1 round:  5 of every WOD movement

Pick a partner

Core

3 rounds: 6min cap

20 KB Russian twist 25/20

10 toe touch

15 sit ups

Partner WOD

25 min AMRAP

60 Alt DB snatch 50/35

30 burpees over DB

40 DB clean

40 wall balls 20/14

30 pull ups

40 DB push press

80/60 cal row (M\F 70)

*reps spilt evenly, one person working at a time*

*partner must use same weight, only 2 DB’s total*

Saturday, March 23rd, 2019

Hero WOD Three Wise Men

After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan on January 10, 2012. Beau remained on active duty in the United States Marine Corps.

Warm up

PVC shoulder stretch while coach demos

Find a partner

2 Rounds: 10 min

6 push up high fives

10 sit up med ball pass

10 wall ball pass

5 synchronized burpees

5 alternating box jumps

Then

Hang squat snatch

Power clean

Core

5 min cap

Accumulate 3min of Holds and/or Hang

Plank, wall sit, HS Hold, Rig Hang, Farmers Hold, etc

WOD

16 min AMRAP

4 min AMRAP

5 Hang squat snatch 135/95

10 bar facing burpees

*REST 2 MINS*

4 min AMRAP

10 Power clean 135/95

20 pull up (30 R.R.)

*REST 2 MINS*

4 min AMRAP

15 Box jump 24/20

30 wall ball 20/14

*score is total completed rounds*Friday, March 22nd, 2019

Open WOD 19.5

Warm Up

8min

PVC Shoulder Stretches

Leg Swings

Baby Makers Stretch

Forearm Stretch

Thrusters

C2B/Pull Ups

Jumping Pull Ups

WOD

20min Cap

33-27-21-15-9

Thrusters

Chest to Bar Pull Ups

RX

Thruster 95/65

Chest 2 Bar

Scaled

Thruster 65/45

Jumping Pull Ups

Masters RX

Thruster 65/45

Pull Ups

Masters Scaled

Thruster 45/35

Jumping Pull Ups

Thursday, March 21st, 2019

Someone Called the 5-0?

Warm Up

6 mins- keep moving

10 legs swings

Rig shoulder opener

6 air squats

5 pull ups

5 push ups

10 DU’s

Hamstring stretch

Then

Deadlift

Power clean

Push press

Strength

EMOM: 15min

Min 1:  8-10 underhand barbell row

*squeeze at the top, find a weight you can do UNBROKEN*

Min 2: 12 wall balls 20/14

Min 3: 20 med ball twists (same med ball)

WOD

Time cap: end of class

*50 Burpees IN A ROW*

25 Deadlift

25 Push ups

25 Power cleans

25 Pull ups

25 Push press @ 60-65%

25 Air squats

*at any given time must complete ALL 50 burpees*

Wednesday, March 20th, 2019

Heavy snatch progression

Warm up

30 sec various PVC shoulder stretch with class

Then

1 round

15 air squats

10 strict knee raises

10 scorpions

8 push ups

Psoas stretch

20 Russian twists

Form Drill 

PVC

Empty bar

Heavy warm up

6 min

4-4-3-3

Work up to 50% of Power Snatch

WOD  

20 min Total

EMOM

Muscle snatch @ 50%

3-3-3-3

Rest 1 min *add weight*

E2MOM

Hang Snatch @ 65-70%

2-2-2-2

Rest 1 min *add weight*    

E2MOM   

Power snatch @ 75-80%            

1-1-1             

Cool Down

rig shoulder opener

frog stretch

box shoulder stretch

Tuesday, March 19th, 2019

Easy Peasy

Warm Up

8 min AMRAP

8 jumping squats

5 kipping swings

10 leg swings

Forearm stretch

Psoas stretch

Then

Hang Clean

Squat Clean

Core

5 Min Cap: 3 Rounds

20 Back Scratchers

15 Strict Knee Raises

30 sec push up hold

Strength

15 min to work up to a HEAVY Clean Complex

1 hang clean + 1 squat clean *touch and go*

WOD

9 min AMRAP

10 pull up (15 R.R.)

10 H.R. push ups

20 sit ups

Monday, March 18th, 2019

Seeing Double

Warm up

2 Rounds 30 on, 15 off

Jump rope

Shoulder rolls

Air squats

Hollow rocks

Then

 Squat Snatch

Pistols

Strength

EMOM x 12 min

Even: 10-15 sec pull up hang (ring row hold at top)

Odd: 12 KBS 55/35

WOD

15 min AMRAP

1 squat snatch @ 70-75%

5 HSPU (x2 box)

8 alt pistols (4 each leg)

40 DU’s (x2)

Saturday, March 16th, 2019

The Seven

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

Warm up

PVC shoulder stretch while coach demos

5 of every WOD move

*empty bar*

Then…set up weight 

1 BAR *PLAN WEIGHTS ACCORDINGLY*

HERO WOD

7 RFT:

7 HSPU (x2 box)

7 Thrusters 135/95

7 K2E

7 Deadlifts 245/165

7 Burpees

7 KBS 55/35

7 Pull ups (x2 ring rows)

Friday, March 15th, 2019

Open WOD 19.4

WOD

Levels

Standards

Clipboards

Write Everything TWICE

TIE BREAK TIME!!!

Warm Up

PVC Shoulder Stretches

Forearm Stretch

Rig Hang

Calf Stretch

Snatch

Bar Facing Burpees

Pull Ups

MUs

WOD

12min Cap

3RFT

10 Snatches

12 Bar Facing Burpees

3min Rest

3RFT

10 Bar MUs/Pull Ups

12 Bar Facing Burpees

RX

Snatch 95/65

2 Foot Jump Over Bar

Bar MUs

Scaled

Snatch 65/45

Step or Jump Over Bar

Pull Ups

Masters RX

Snatch 65/45

2 Foot Jump Over Bar

C2B

Masters Scaled

Snatch 45/35

Step or Jump Over Bar

Jumping C2B

https://games-assets.crossfit.com/19-4-asodifwehfwo948.pdf


Thursday, March 14th, 2019

Happy Friday Eve

Warm up

8 Min AMRAP

Box shoulder stretch

Hamstring stretch

8 air squats

6 KBS

5 burpees

4 HSPU

Then

Back Squats

Power Cleans

Strength

EMOM x 10min

Even: 3-6 HSPU (x2 box)

Odd: 4-6 Back Squats @ 60-65%

WOD

21-15-9

KBS 55/35

Power Cleans @60%

Lateral Bar Hopping Burpees

Wednesday, March 13th, 2019

 Zoodles

Warm up

PVC shoulder stretches

Then…

2 Rounds 30 sec, no break

Air squats

Arm circles

Leg swings

Sit ups

Break

Then

OHS

Strength

EMOM: 10 min

Even: 150m row/100m Run

Odd: 4 x 3 sec negative pull ups (3 sec negative ring rows)

WOD

20 min AMRAP

10 TTB

12 OHS @50-55%

15 push ups

30 DU’s (x2)

Tuesday, March 12th, 2019

Tomor-Row

Warm up

6 min AMRAP

250m Row

Rig Shoulder opener

10 scorpions

6 wall balls

8 DB snatch (4 each arm)

Then

Deadlifts

Core 4 min cap

20 sit ups

Then accumulate 2 min plank

Skill

12 min to work on your G.O.A.T

WOD

Cap: for time-end of class

1000m Row (Buy in or Cash out)

15 Deadlifts @ 60-65%

30 Alt. DB snatch 50/35

25 wall balls 20/14

45 sit ups

25 wall balls

30 Alt. DB snatch

15 Deadlifts

Post WOD

Remove a Piece of Tape

Monday, March 11th, 2019

Terrible Two’s

Warm up

2 Rounds 30 sec on, 15 off

Shoulder scapula presses

Leg swings

Box jumps

HR push ups

Then

2 Rounds: 4min

5 Burpee to 6” Target

10 Sit Ups

Calf Stretch

Strength

EMOM: 15 Min

Min 1: 12/10 cal row

Min 2: 10-12 burpee to 6” target

Min 3: 30 DU’s (x2 Singles)

WOD

Cap: For Time- end of class

1-3-5-7-9-11-13-15

Box jumps 24/20

HR Push ups

Sit ups

Post WOD

3min Wall Sit

Saturday, March 9th, 2019

Hero WOD Santiago

U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria. 

Warm Up

8min AMRAP

8 Power Cleans

20 Sec Rig Hang

5 HSPUs

20 Sec Box Shoulder Stretch

10 Jumping Squats

5 Pull Ups

Forearm Stretch

Then

KB/DB Hang Squat Cleans 

WOD

7RFT

18 KB/DB Hang Squat Cleans 30/20

18 Pull Ups (27 R.R.)

10 Power Cleans 135/95

10 HSPUs (x2 Box)

Friday, March 8th, 2019

Open WOD 19.3

WOD

Levels

Movement Standards

(Have a seat and get comfortable!!!)

Clipboards

Write Everything TWICE!!!

TIEBREAK TIME!!!

Heats

Heat 1: Warm Up

Heat 2: Equipment for Your Partner

Warm Up

9min

PVC Shoulder Stretches

Wrist Twists/Forearm Twists

Hamstring Stretch

DB Lunges

DB Step Ups

HSPUs

HS Walk/Bear Crawl

WOD

For Time: 10min Cap

200ft DB Lunges

50 DB Box Step Ups

50 Strict HSPUs

200ft HS Walk/Bear Crawl

RX

DB Overhead 50/35

Box 24/20

Strict HSPUs

HS Walk

Scaled

DB Front Rack 50/35

Box 24/20

5” Strict HSPUs

Bear Crawl

Masters RX

DB Overhead 35/20

Box 24/20

5” Strict HSPUs

HS Walk

Masters Scaled

DB Front Rank 20/10

Box 20/16

DB Strict Press (Both Arms)

Bear Crawl

Thursday, March 7th, 2019

Heavy Day – Squats!!! 

Warm Up

Down and Back

Knee Pulls

High Knees

Toy Soldier

Shuffle (x2)

Then

30 sec Baby Maker

10 Leg Swings

30 Sec Baby Maker 

Form Drills

PVC

Empty Bar 

Heavy Partner Warm Up

8min

In Sets of 5, warm up to Front Squat Weight 

WOD

27min Total

E2MOM x 8min (Start at Min 0)

8 Front Squats @ 55-60%

1min Rest

E2MOM x 4min (Start at Min 9)

5 Front Squats @ 65-70%

1min Rest

E2MOM x 8min (Start at Min 14)

8 Back Squats @ 55-60%

1min Rest

E2MOM x 4min (Start at Min 23)

5 Back Squats @ 65-70%

THEN

Accumulate 2 min Air Squat Hold 

Cool Down

Couch Stretch

Glute Stretch

Scorpions

Wednesday, March 6th, 2019

But The List Keeps Growing Coach… 

Warm Up

7min: Keep Moving

150m Row

7 Burpees

8 Scorpions

Forearms Stretch/Wrist Twists

6 TTB

Then

Front Squats

S2O Options

Then

4min

Set up for HSPUs 

Strength

EMOM x 6min

4-5 Deficit HSPUs

OR

8-10 HPSUs on Wall

OR

16-20 Empty Bar Push Press 

WOD

For Time: 25min Cap

500m Row

15 Burpees

15 Front Squats @ 45%

1min Rest

500m Row 

15 Burpees

15 Front Squats

15 TTB

1min Resrt

500m Row

15 Burpees

15 Front Squats

15 TTB

15 S2O

*Make sure you can put your front squat over your head!!!Tuesday, March 5th, 2019

INSANELY FAST 

Warm Up

3 Rounds: 8 min

20 Mason Twisters

8 Knee Pulls

5 Pull Ups

8 Sandbag Back Squats

10 Box Jumps 

Strength

EMOM x 20min

Min 1: 10 Sandbag Plank Pull Throughs

Min 2: 12 Sandbag Back Squats

Min 3: 10 Pull Ups (15 R.R.)

Min 4: 12-15 Box Jumps 24/20

You can stagger and share sandbags! Sweep up your mess!

WOD

21-15-9

Wall Balls 20/14

Sit Ups

Challenge – UNBROKEN

This should be INSANELY FAST

Monday, March 4th, 2019

All About the Benjamins 

Warm Up

2 Rounds: 30 Sec, No Break

Farmers Hold

Wrist Twists/Forearm Twist

Lunges

Then

1min of Jump Roping

1min Downward Dog/Calf Stretch

Then

10 of Each WOD Move (LIGHT)

Then

Warm up to WOD Weight 

WOD

For Time

100 KB/DB Deadlifts (50/35)
100 KB/DB Hang Cleans
100 KB/DB Walking Lunges
100 KB/DB Push Presses

500 DUs (x2)

Break up however you want. You get ONE set of KB/DBs. 

10 Burpee Penalty Per KB/DB Drop

Post WOD

Accumulate

3 min of Planks

2min Wall Sit

1min Rig Hang

Saturday, March 2nd, 2019

Hero WOD Pike

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

Warm Up

PVC Shoulder Stretches

Then

2 Rounds, 30 on 15 off

Air Squats

Push Ups

Banded Pull Downs

Then

3 Rounds: 8min

7 Thrusters

4 HSPUs

4 Dips

WOD

5RFT

20 Thrusters 75/55

10 Strict Ring Dips (x2 w/Any Assistance)

20 Push Ups

10 Strict HSPUs (20 Wall, 25 Box)

50m Bear Crawl (Down and Back)

Friday, March 1st, 2019

Open WOD 19.2

Warm up: 8min
Wrist twists
Ankle twists
PVC Shoulder stretches
Air squats
Sit ups
TTB
DUs/Singles
Squat Cleans

WOD 
Min 0-8
25 TTB
50 DUs
15 squat cleans (weight #1) 
25 TTB
50 DUs
13 squat cleans (weight #2)
Min 8-12
25 TTB
50 DUs
11 squat cleans (weight #3)
Min 12-16
25 TTB
50 DUs
9 squat cleans (weight #4)
Min 16-20
25 TTB
50 DUs
7 squat cleans (weight #5)

RX
TTB
DUs
135/85
185/115
225/145
275/175
315/205

Scaled
Knee Raises
Singles
95/55
115/75
135/95
155/115
185/135

Masters RX
TTB
DUs
115/65
135/85
155/105
185/125
205/145

Masters Scaled
Sit Ups
Singles
65/45
85/65
105/75
125/85
145/105

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).