CrossFit Mokena
Click the Picture or HERE for More Info
July 27th- Aug 1st Daily WODs
Monday, July 27, 2026
Wall Walk, Round Two
Warm Up
2 Rounds: 30 Sec on, 15 off:
Bear Crawl
Butt Kickers/High Knees
KBS
Sit Ups
Then:
Pigeon Pose
Baby Maker
Spiderman/Praying Mantis
Then:
Squats
Wall Walks
Strength
15min of Squats!!!
Work up to a 3 rep Front, Back, or OHS
WOD
16min AMRAP
3 Wall Walks (9 HR Push Ups)
10 KBS 55/35
15 Sit Ups
200m Run (Track x1)/250m Row
Post WOD
400m Ski Erg or 24/18 Cal Bike
Tuesday, July 28, 2026
Snap, Crackle, Pop
Warm Up
8 min
8 Toy Soldiers
8 Lateral Lunges
8 Walking Lunges
8 Step Overs (Add KB)
8 Box Jumps
8 Goblet Squats
8 DB Snatch
Then:
Scorpions
Eagles
Then
Hang Cleans
Strength
EMOM x 15min
Min 0: 6-8 Hang Cleans @ 55%
Min 1: 12 Step Overs w/KB
Min 2: 10 Goblet Squats 53/35
WOD
16min AMRAP
16 DB Snatch (Total) 50/35
16 Goblet Walking Lunges
16 Box Jumps 24/20
Wednesday, July 29, 2026
Rain Check
Warm Up
2 Rounds:
8 Wall Balls 20/14
8 Pull Ups (15 R.R.)
10 V Ups
Then:
Frog Pose
Quad Stretch
Then:
Strict Press
Strength
14min
Work Up to a Heavy 5 Rep Strict Press
WOD
4 Rounds For Time (Cap: 20min)
12 Wall Balls 20/14
10 Pull Ups (15 R.R.)
15 V Ups
200m Run (Track x1) or 250m Ski or12/9 Bike
Post WOD
3 Rounds:
20 Mason Twists
10 KB Side Bends
30 Sec Plank
Thursday, July 30, 2026
Heavy Day: 3 Deadlift – 1 Hang Clean – 1 Front Squat
Warm Up
1min Cardio
Then
Hip Flow 2
Then
3 Rounds
10 Air Squats
20 Sec Glute Bridges
Then
Form Drills
PVC Empty Bar
Bail Procedure
Then:
Deadlifts
Hang Cleans
Front Squats
Heavy Warm Up
6min: Work Up to 55% of Front Squat
WOD
Min 0, 3, 6: 3 Sets @ 55%
Min 9, 12, 15: 3 Sets @ 65%
Min 18, 21: 2 Sets @ 75%
Min 24, 27: 1 Set AHAP
Cool Down
Sumo Wall Stretch
Psoas Stretch
Post WOD
30/24 Cal Bike
Friday, July 31, 2026
Last Call
Warm Up
2 Rounds:
8 Lunges
8 Air Squats
6 Push Ups
6 Sit Ups
20 Sec Jump Rope
Then:
Baby Maker Stretch
Calf Stretch
Then:
Squat Cleans
Split Jerk
Core
3 Rounds
20 Sit Ups
Single Arm OH Carry AHAP (One Arm Down, Other Arm Back)
Strength
16min
Work Up to a Moderate 3-Rep Squat Clean + 1 Split Jerk Complex
6-6-5-5-4-4-3
WOD
21-15-9
Double Unders (x2 mod: 42-30-18)
Air Squats
Push Ups
After Each Round
400m Run (Track x3)/500m Row
Saturday, August 1, 2026
Hero WOD: McGhee
Hero WOD Bio
U.S. Army Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia. This was his fourth deployment and his first to Iraq. He is survived by his father, Steven; his mother, Sherrie Battle McGhee; his fiancée, Ashleigh Mitchell; and his brother, Zachary.
Warm Up
2 Rounds
8 Box Jumps 24/20
10 Push Ups
8 Goblet Squats
Then
Quad Stretch
Hamstring Stretch
Torso Twist
Then
Complete Strength
Then
Deadlifts
Strength/Skill
8min Cap
Accumulate 2min Each:
Wall Sit
Plank
Rig Hang
WOD
30min AMRAP
5 Deadlifts @ 55-60%
13 Push Ups
9 Box Jumps 24/20
Post WOD: Monthly Challenge
100 Air Squats
July 20th- July 25th Daily WODs
Monday, July 20, 2026
OHS No You Didn't
Warm Up
3 Rounds
8 Air Squats
8 Lunges
Baby Maker/Calf/Hamstring
Then:
PVC Pass Throughs
Couch Stretch
Then:
OHS
Power Snatch
Strength
16min
Work Up to a Moderate 5 Rep OHS
6-6-5-5-5
Or work on form!!!
WOD
5 RFT
8 Power Snatch @ 50%
12 Pull Ups (18 R.R.)
100m Farmers Carry (Tree Line)
*Your Grip will be taxed!!!
Post WOD
Track x5 (Vest?)
Tuesday, July 21, 2026
Tire-d of Waiting
Warm Up
2 Rounds: 30 Sec, No Break:
Air Squats
Jump Rope
Then:
Cobra
Child's Pose
Cobra
Downward Dog
Then
2 Rounds
8 Goblet Squats
10 Wall Balls
Then
Sledgehammers
*Complete Strength
Then
Power Cleans
Tire Flips
Strength
EMOM x 12min
Min 0: 10 Sledgehammer Hits (Each Side, Total 20)
Min 1: 12 Goblet Squats 53/35
Min 2: 30 Sec Hollow Rock
WOD
16min AMRAP
3-6 Tire Flips (Challenge Yourself)
8 Power Cleans @ 55%
10 Wall Balls 20/14
40 Double Unders (x2)
Post WOD
200m Farmers Carry (Track x1)
Wednesday, July 22, 2026
Heavy Day: 2 Front Squat – 2 Push Jerk – 2 Back Squat
Warm Up
1min Cardio
Then
Hip Flow 1
Then
3 Rounds
10 Air Squats
20 Sec Baby Maker
Form Drills
PVC Empty Bar
Bail Procedure
Heavy Warm Up
10min: Work Up to 55% of Push Jerk
WOD
Min 0, 3, 6: 3 Sets @ 55%
Min 9, 12, 15: 3 Sets @ 65%
Min 18, 21: 2 Sets @ 75%
Min 24, 27: 1 Set AHAP
Cool Down
Sumo Wall Stretch
Psoas Stretch
Post WOD
30/24 Cal Bike
Thursday, July 23, 2026
Climb On
Warm Up
Down and Back:
Bear Crawl
High Knees
Then 2 Rounds:
8 Burpees
8 V Ups
Then:
Spiderman Stretch
Cobra
Then:
Squat Cleans
Then:
Rope Climbs
Strength
EMOM x 12min
Min 0: 5-6 Squat Cleans @ 55%
Min 1: 30 Sec Wall Sit
Min 2: 12 Straight Leg Sit Ups DB 30/20
WOD
4 RFT
2 Rope Climbs (6 mod)
10 Burpees
12 V Ups
18 DB Snatch 55/35
Post WOD
250m Ski Erg or 30/24 Cal Bike
Friday, July 24, 2026
Clean and Press(ure)
Warm Up
7min AMRAP:
8 Air Squats
6 Supermans
8 KBS
Then:
Forearm Stretch
Wrist Twists
Then:
Clean and Jerks
Sumo Deadlifts
Strength
EMOM x 15min
Min 0: 4-5 Clean and Jerk @ 55-60%
Min 1: 30 Sec Rig Hang/Barbell Grip Hold
Min 2: 10 Supermans
WOD
16min AMRAP
6 Sumo Deadlifts @ 50%
8 KBS 55/35
10 Air Squats
200m Run (Track x1)/250m Row
Post WOD
3 Rounds:
15 Mountain Climbers (Each Side)
10 Toe Touch Crunches
Saturday, July 25, 2026
Dog Days Sufferfest
Warm Up
3 Rounds:
125m Row/100m Run (Tree Line)
8 Lunges
8 Sit Ups
6 Wall Balls
Then:
Quad Stretch
Hamstring Stretch
Then:
Power Cleans
Push Press
Core
8min Cap
3 Rounds:
12 Toe Touch Crunches
10 Bicycles
30 Sec Hollow Rock
WOD
2 Rounds for Time
50 Power Cleans @ 40%
40 Push Press @ 40%
30 Wall Balls 20/14
20 Sit Ups
Cash Out
1000m Row/800m Run (Track x6)
Post WOD
Bring in the Tires for Wednesday!
July 13th- July 18th Daily WODs
Monday, July 13, 2026
Stone Cold
Warm Up
2 Rounds, Down and Back:
Shuffle D&B
Karaoke D&B
8 KBS
8 Box Step Overs (Add KB)
Then:
Hip Flow 1
Then
Front Squats
*Complete Strength
Then
Stones
Strength
E2MOM x 16min
Front Squats Starting Light/Unbroken
12-10-10-8-8-6-6-4
Set of 4 AHAP
Set of 12-10-10 Optional 30 Sec Handstand/Plank
WOD
5 RFT
4 Stones AHAP
10 KBS 55/35
8 KB Box Step Overs 24/20
Post WOD
30/24 Cal Bike or 500m Ski
Tuesday, July 14, 2026
Heavy Day: Strict Press + Push Jerk
Warm Up
2 Rounds: 30 Sec on, 15 off:
Jumping Jacks
Plank Shoulder Taps
Then:
PVC Shoulder Stretches
Wrist Twists
Core
3 Rounds: 15 Sit Ups
10 KB Side Bends
Then
Form Drills
Strict Press
Push Jerk
Heavy Warm Up
5min: Warm Up to Heavy 5 Rep Strict Press
Strength
E2MOM x 20min
Min 0: 5 Strict Press + 5 Push Jerk
Min 2: 5 Strict Press + 5 Push Jerk
Min 4: 3 Strict Press + 4 Push Jerk
Min 6: 3 Push Jerk @ 80%
Min 8: 2 Push Jerk @ 90%
Min 10: 1 Push Jerk @ 95%+ (PR Attempt)
Min 12: 2 Push Jerk @ 85%
Min 14: 3 Push Jerk @ 75%
Min 16: 3 Strict Press + 3 Push Jerk @ 65%
Min 18: 4 Strict Press + 4 Push Jerk @ 55%
On Your Own
3 Sets of 8 Deadlifts @ 60%
Wednesday, July 15, 2026
Wall Walk This Way
Warm Up
6min AMRAP
8 Push Ups
10 Air Squats
6 Sit Ups
Then:
Frog Pose
Eagle Stretch
Torso Twist
Touch Your Toes
Then
Complete Core
Then
Wall Walks
Deadlifts
7min To Warm Up to WOD Weight
Core
3 Rounds: 6min Cap
12 Bicycles
10 Leg Lifts
20 Sec Hollow Hold
WOD
22min AMRAP
3 Wall Walks (9 HR Push Ups)
8 Deadlifts @ 70%
24 Sit Ups
24/18 Cal Bike or 400m Ski
Post WOD
3 Rounds:
10 Goblet Squats
10 Elevated Calf Raises
Thursday, July 16, 2026
WOD Unbroken? Challenge Accepted
Warm Up
2 Rounds, 30 Sec Each:
Air Squats
Push Ups
Then:
Baby Maker Stretch
Hamstring Stretch
Cobra
Shoulder Rolls
Then:
2 Rounds
8 KBS
8 Box Jumps
8 V Ups
Then:
SDHP
Cleans
Strength
EMOM x 15min
Min 0: 8-10 SDHP @ 50%
Min 1: 40 Sec Hold of Choice
Min 2: 40 DUs (x2)
WOD
16min AMRAP
10 KBS 55/35
8 Box Jumps 24/20
8 Cleans @ 45%
12 V Ups
Post WOD
200m Run (Track x1)
Friday, July 17, 2026
Press Conference
Warm Up
2 Rounds
150m Row/100m Run (Tree Line)
8 Box Jump Overs
8 Burpees
150m Row/100m Run (Tree Line)
Then
Quad Stretch
Calf Stretch
Child's Pose
Cat/Cow
Then
Push Press
Back Squats
Thrusters
*Complete Strength
Then
HSPUs
Strength
EMOM x 14min
Even: 5-6 Push Press @ 55-60%
Odd: 8 Back Squats at Same Weight
WOD
12-9-6
Thrusters @ 50%
Box Jump Overs 24/20
Burpees
HSPUs (x2 DB Press)
1min Hold of Choice After Each Round
Post WOD
1min Plank
1min Glute Bridge Hold
Saturday, July 18, 2026
Hero WOD: Vaughn
Hero WOD Bio
U.S. Navy Special Warfare Operator Senior Chief (SEAL) Aaron C. Vaughn, 30, of Concord, Tennessee, was killed Aug. 6, 2011, when a helicopter carrying him and 37 others crashed in the Wardak province of Afghanistan. He is survived by his wife, Kimberly, and his children, Reagan and Chamberlyn.
Warm Up
Track x1
Calf Stretch
Butterfly Stretch
Then 2 Rounds:
8 Air Squats
8 Push Ups
Then
Torso Twist
Hamstring Stretch
Cat/Cow
Then:
Deadlifts
Strength/Skill
8min Cap
Accumulate 2min Each:
Plank
Wall Sit
Rig Hang
WOD
5 RFT
11 Deadlifts 225/155 (Should only take 2 sets)
200m Run (Track x1)
Post WOD
Bring in the Tires for Tuesday!
July 6th - July 11th Daily WODS
Monday, July 6, 2026
Press Gang
Warm Up
150m Row/100m Run (Tree Line)
Then 2 Rounds:
8 KBS
8 Burpees
8 V Ups
6 DB Push Press
150m Row/100m Run (Tree Line)
Then:
PVC Shoulder Stretches
Wrist Twists
Forearm Stretch
Then
Bench Press
Strength
20min
Work Up to a Heavy 5 Rep Bench Press
8-7-6-5-5-5...
WOD
4 RFT
12 KBS 55/35
10 Burpees
15 V Ups
10 DB Push Press 50/35
Post WOD
2min Wall Sit
Tuesday, July 7, 2026
Cleanin' Up Nice
Warm Up
2 Rounds:
200m Run (Track x1)/250m Row
8 Air Squats
8 Sit Ups
8 Pull Ups
Then:
30 Sec Couch Stretch
30 Sec Pigeon Pose
Then
Power Cleans
Hang Cleans
Strength/Core
EMOM x 12min
Min 0: 5-6 Power Cleans @ 60-65%
Min 1: 15-18 Sit Ups
Min 2: 40 Sec Plank
Then
At min 13-14
M.E. Barbell Grip Strength Hold at Clean Weight
WOD
18 min AMRAP
10 Wall Balls 20/14
10 Box Jumps 24/20
10 Hang Cleans @ 50%
10 Pull Ups (15 R.R.)
Post WOD
400m Run (Track x3)
Wednesday, July 8, 2026
Deadlift Discipline
Warm Up
2 Rounds: 30 Sec, No Break:
Air Squats
Mountain Climbers
Then:
30 Sec Hamstring Stretch
30 Sec Forearm Stretch
Then
Deadlifts
Power Snatch
Strength
18min
Work Up to a Heavy 3 Rep Deadlift
6-5-5-4-4-3...
Strength 2
EMOM x 6min
Even: 30 Sec Bottom of Push Up Hold
Odd: 5 Power Snatch @ 60%
Rest/Change Weight
EMOM x 6min
Even: 40 DUs (x2)
Odd: 2 Power Snatch @ 70%
Rest/Change Weights
EMOM x 3 min
1 HEAVY Power Snatch
Post WOD
3 min Bike or Ski
Thursday, July 9, 2026
Snatched
Warm Up
20 High Knees
20 Butt Kickers
1min Ski/Bike
Then:
30 Sec Quad Stretch
30 Sec Calf Stretch
Then:
6 DB Snatch (Each)
6 Goblet Squats
6 Medball Twists (Each)
Then
Snatch Deadlifts
Snatch Pulls
OHS
Squat Snatches
Strength
EMOM x 14min
Even: 4-5 Squat Snatch @ 55-60%
Odd: 10 V Ups
*Focus is Squat Snatch!
WOD
16min AMRAP
8 DB Snatch (Each Side) 50/35
10 Goblet Squats 50/35
12 Medball Twists 20/14 (Each Side)
200m Ski or 12/9 Bike
Post WOD
1min Hollow Hold
1min Plank
Friday, July 10, 2026
Rope-A-Dope
Warm Up
3 Rounds
20 Sec Jump Rope
8 Push Ups
8 Air Squats
8 Lunges (Add DB)
Then:
Wrist Twists
Forearm Stretch
Then
Front Squats
Push Press
*Complete Strength
Then
Rope Climbs
Strength
16min
Work Up to a Heavy 4 Rep Front Squat
6-6-5-5-4-4...
WOD
4 RFT
2 Rope Climbs (6 mod)
10 Push Press @ 50%
12 DB OH Lunges (Total)
12 Push Ups
Post WOD
200m Farmers Carry (Track x1)
Saturday, July 11, 2026
Partners in Gains
Partner WOD: Split Reps Evenly
Warm Up
30 Sec Jump Rope
2 Rounds
6 Box Jumps 24/20
8 KBS
10 Lunges
5 Burpees
Then:
Partner Stretch: Seated Forward Fold Assist
Quad Stretch
Calf Stretch
Then
Thrusters
Core
3 Rounds Each Partner:
10 V Ups
20 Mason Twists
WOD
For Time
80 Box Jumps 24/20
80 Thrusters @ 40-45%
80 Burpees
80 KBS 55/35
80 Lunges (KB Optional)
80 Double Unders (x2)
Post WOD
6min Partner Plank Hold (Switch Every 30 Sec)
June 29th- July 3rd Daily WODS
Monday, June 29th, 2026 | Squat Clean City
Warm Up
3 Rounds
10 Air Squats
8 Step Overs
5 Push Ups
Then
PVC Shoulder Stretches
Lunge Rotations
Quad Stretch
Then
2 Rounds
5 HSPUs (x2 mod)
100m Farmers Carry (Tree Line)
Then
Strict Press
Squat Cleans
Strength
2 Attempts M.E. Strict Press
Go at min 0-1 and Min 2-3
WOD
5 RFT: Cap — End of Class
3 Squat Cleans @ 70%
12 Step Overs 24/20" 55/35
10 HSPUs (x2 Heavy DB Push Press)
100m Farmers Carry (Tree Line) 55/35 Each Hand
Post WOD
Track x6
Tuesday, June 30th, 2026 | Heavy Day: Deadlift + Bench — Competition Prep
Lifting Competition: July 12th | Back Squat · Deadlift · Bench Press
Warm Up
2min Slow Row or Bike or Ski
PVC Shoulder Stretches
PVC Good Mornings
Cat/Cow
Torso Twist
Touch Your Toes
Then
2 Rounds
6 Bar Hopping Burpees
10 Air Squats
10 V Ups
Then
Deadlifts
Bench Press — Pair Up / Spotters Assigned
Heavy Warm Up
5min
Work up to 65% Deadlift
WOD
Deadlift — Competition Prep
E2MOM x 10min
Min 0, 2: 8 Deadlifts @ 65%
Min 4, 6: 6 Deadlifts @ 75%
Min 8: 4 Deadlifts @ 85%
Min 10, 12: 1 Deadlift @ 90%
Min 14: 1 Deadlift @ 95%+
Feeling Good? Go for a New Max!!!
Then on Your Own — Bench Press Competition Prep
10-8-6-4-2-1-1-1…
Start Light: Work Up to a 1 Rep Max
SPOT EACH OTHER - REQUIRED
Cool Down
Scorpions / Frog Stretch / Baby Maker / Arm Circles
Wednesday, July 1, 2026
Red, White, and Reps
Warm Up
Down and Back:
Toy Soldier
Butt Kickers
High Knees
Bear Crawl
Then 2 Rounds:
8 Air Squats
8 Push Ups
Then:
30 Sec Pigeon Pose
30 Sec Couch Stretch
Then
Thrusters
Then:
Stones
Strength
15min
Work Up to a Moderate 5 Rep Front Squat
6-5-5-4-4-3...
WOD
3 Rounds For Time (18 min Cap)
8 Thrusters @ 55-60%
6 Stones AHAP
12 Push Ups
200m Run (Track x1)/250m Row
Post WOD
2min Plank
Thursday, July 2, 2026
Cluster Headache
Warm Up
2 Rounds: 30 Sec on, 15 Sec off:
Jumping Jacks
Mountain Climbers
Air Squats
Then:
30 Sec Forearm Stretch
30 Sec Quad Stretch
Then:
5 KBS
6 Box Step Ups
Then
Hang Cleans
Core
8min Cap
3 Rounds:
12 Medball Twists 20/14 (Total)
10 KB Side Bends 35/25 (Each Side)
20 Sec Plank
Strength
8min Cap to Accumulate
2 min:
Wall Sit
Forearm Plank
1 min:
Handstand (Another Plank)
Rig Hang
WOD
16min AMRAP
8 KBS 55/35
10 Box Step Ups 24/20 (Add KB Optional)
6 Hang Cleans @ 55%
12 Sit Ups
Post WOD
400m Run (Track x3)
Friday, July 3, 2026
Firecracker Friday
Warm Up
90 Sec Easy Row or Bike
Then 2 Rounds:
10 Walking Lunges
8 V Ups
5 HSPUs (x2 DB Strict Press)
Then:
30 Sec Spiderman Stretch
30 Sec Scorpions
Then
Back Squats
Deadlifts
Strength
20min
Work Up to a Heavy 5 Rep Back Squat
7-7-6-6-5-5-5...
WOD
15-12-9
Deadlifts @ 50%
V Ups
HSPUs (x2 DB Strict Press)
After Each Round
500m Row
Post WOD
1min Hollow Hold
1min Wall Sit
Click the box below to set up your FREE trial class!
Are you an EXPERIENCED CrossFitter from another box looking to drop in? Drop in fee is $25 and that covers up to 2 classes in the same calendar week! Click the box below and sign up for your FIRST Drop In Class.
Owner and Head Coach: Christie Neighbors
Coaches Hotline - Text: 815-277-9179
Email: CFMokena@gmail.com
Address: 8401 W. 191st St., Mokena, IL 60448