CrossFit Mokena
Feb. 2nd- Feb. 7th Daily WOD’s
Monday, Feb. 2nd, 2026
Squat Till You Drop
Warm Up
20 Jumping Jacks
Pigeon Pose
20 Jumping Jacks
Rig Hamstring Stretch
Then
2 Rounds: 30 sec on, 15 sec off
KBS
Air Squats
DB Snatches
Shoulder Taps
Then
Push Press
Cleans
Back Squats
Strength
EMOM x 10min
E: 4-6 Push Press @ 70%
O: 4-6 Cleans
WOD
For Time
21 Back Squats @ 45%
42 KBS 55/35
21 Back Squats
42 KB/DB Snatches
21 Back Squats
42/34 Cal Row
21 Back Squats
42 Shoulder Taps (Plank x2)
21 Back Squats
Tuesday, Feb. 3rd, 2026
Open WOD 17.5
Warm Up
2 Rounds: 30 Sec on, 15 off
Jump Rope
Downward Dog
Air Squats
PVC Shoulder Work
Rig Hang
Then
Shuttle Runs
Wall Walks
Deadlifts
Thrusters
Strength
EMOM x 12min
Min 0: 2 Shuttle Runs (D+B=1)
Min 1: 3 Wall Walks (9 HR Push Ups)
Min 2: 8-10 Deadlifts @ 55-60%
WOD
10 RFT: 20min Cap
9 Thrusters 95/65
35 Double Unders (x2 every other round)
Wednesday, Feb. 4th, 2026
Full Body Attack
Warm Up
30 sec each, no rest
Burpees
S.A. Seated KB Shoulder press
Russian Twists / add KB
Lunges / add KB
Plank / Pass through
Then
Cobra
Downward Dog
Pigeon Pose
Strength - 5 rds 15 min cap
20 Seated (straight leg) Single Arm KB shoulder press
20 High Plank KB Passthroughs
20 Leg raises over KB
20 KB russian twists
20 AMRAP
10-9-8-7-6-5-4-3-2-1…then Back UP!!!
DB Clusters 35/20
Burpees
DB reverse lunge (Each Leg)
DB Pullover Situps (Single DB)
Score is # of rounds
Thursday, Feb. 5th, 2026
Snatch It Like It’s Hot
Warm Up
3 Rounds
5 Supermans
15 Sec Hollow Rock Hold
Then
10 Box Jumps
*Complete Core Work
Beat the Cap? Cobra!
Then
Quad Stretch
Baby Maker
Squat Cleans
Hang Snatch
*Complete Strength
Then
Discuss HSPUs
Core
5min Cap
60 V Ups for Time
Strength
E2MOM x 10min
10-8-6-4-2
Squat Cleans Starting @ 50%
WOD
For Time
21-15-9
HSPUs (x2 Box/DB Strict Press)
Box Jumps 24/20
Hang Power Snatch @ 50-55%
Friday, Feb. 6th 2026
Double Date with Cindy
Warm Up
2 Rounds
30 Sec Plank
30 Sec Wall Sit
Then
Stretch w/Coach
Then
Hang Cleans
*Complete WOD 1
Then
2 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
WOD 1
14 min - Tabata
Plank
Hang Clean @ 40%
Wall Sit
1min Rest Between Tabatas
WOD 2
18min Total
Cindy 8 min AMRAP
5 Pull Ups (8 R.R.)
10 Push Ups
15 Air Squats
2min Rest
Cindy 8 min AMRAP
(Start where you left off)
Saturday, Feb. 7th, 2026
Hero WOD Bull
U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
Warm Up
250m Row
25 DUs
Calf Stretch/Ankle Twists
Forearm Stretch
10 PVC Pass Throughs
5 Around the World
30 Sec Rig Hang
Then
OHS
Then
Work up to WOD Weight
WOD
2 RFT
200 DUs (400 Singles)
50 OHS 135/95 (55%)
50 Pull Ups (75 R.R./Flys)
2000m Row/1600m Ski
Intended as Written But You Can Break Up As Necessary
*BRING IN THE STONES!
Monday, Jan. 26th, 2026
Flippin’ Annie
Warm Up
1min Cardio
15 Sit Ups
7 Air Squats
7 Push Ups
Then
Stretch with Coach
Then
Set Up/Warm Up for HSPUs
Then
Empty Bar Strict Press
Back Squats
Strength
EMOM x 8min
E: 10 Back Squats @ 50-55%
O: 30 Sec Plank
Add Weight
Min 9, 11, 13, 15
6 Back Squats @ 70-80%
WOD
50-40-30-20-10
DUs (x2)
Sit Ups
7 HSPUs (14 Empty Bar Strict Press) and 14 Air Squats After EACH Round
Tuesday, Jan 27th, 2026
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.
Warm Up
250m Row
2 Rounds
7 V Ups
7 Push Ups
7 Air Squats
7 Pull Ups/R.R.
Hip Flow 1
Then
Tire Flips
Then
6min
Warm Up for Deadlifts
Strength
EMOM x 12min
Min 0: Tire Flips (Challenge Yourself)
Min 1: 15 Ring Rows
Min 2: 10 V Ups + 5 Push Ups + 10 Air Squats
WOD
18min AMRAP
250m Row
9 Deadlifts 275/185 (75-80%)
6 Burpee Pull Ups (9 Burpees + 9 DB Tri Ext.)
Deadlifts Should be Heavy SAFE Singles
Wednesday, Jan. 28th, 2026
I Triple Dog Dare You
90 Sec of Cardio
AMRAP 4 min cap
8 Air squats (add DB second round)
10 sit ups
12 Lunges
8 Wall Ball
5 Burpees
Tabata 4 min - 20 work / 10 rest 8 Rds
Hip Thrusters
Air squat hold
3 RFT
50 Wall Balls
40 Reverse to forward lunges (total)
30 Goblet Sq
20 Med ball Sit Ups
10 Burpee Broad Jumps
Post WOD
Accumulate a 2 min KB or DB hold - AHAP
Thursday, Jan. 29th, 2026
Death By…Pick Your Poison
Warm Up
20 Jumping Jacks
Calf Stretch
Hamstring Stretch
20 Jumping Jacks
Arm Circles
Rig Shoulder Opener
Then
2 Rounds
10 Push Ups
10 Air Squats
Then
Wall Walk Standards
Complete Strength 1
Then
Discuss All Barbell
Complete Strength 2
Strength 1
Death By Walk Walks
Min 0: 30 Sec Air Squat Hold
Goal: Survive Min 6
Upon Failure: 30 Sec Air Squat Hold
Strength 2
EMOM x 11min
1 Clean
2 Front Squats
1 Jerk
@ 65-75%
WOD
For Time
Accumulate 150 Calories on Any Machine
Mix and Match if you Choose!
Friday, Jan. 30th, 2026
The Open is Coming!
Warm Up
2 Rounds
30 Sec, No Break
Air Squats (Add DB)
Baby Maker
Walking Lunges (Add DB)
Psoas (Each Side)
DB Snatches
PVC Shoulders
Break
Then
2 Rounds
7 Box Jumps
10 Hang Cleans
8 Push Ups
Then
Bench
Strength
EMOM x 12min
Min 0: 14 DB OH Walking Lunges (Total)
Min 1: 18 Goblet Squats
Min 2: 4-6 Heavy-ish Bench (No Spotters so plan accordingly)
WOD
10-8-6-4-6-8-10
Hang Cleans @ 50%
Alt. DB Snatches (Total)
Box Jumps 24/20
Saturday, Jan. 31st, 2026
Misty and Christie
Warm Up
Forearm Stretch
Baby Makers
2 Rounds
10 Wall Balls
8 Pull Ups
10 DB Snatch
250m Row
Then
Deadlifts
WOD
10 RFT (5 Rounds Each Partner)
Partner A
20 Wall Balls 20/14
3 Deadlifts @ 80%
8 C2B (12 Pull Ups/16 R.R.)
12 DB Snatches 50/35 (6 Each Arm)
Partner B
Row/Bike/Ski
*Must Select Same Equipment
Mandatory 1 min Rest after Rounds 4 (2 Rounds Each) and 8 (4 Rounds Each)
Score is time and meters rowed
Post WOD
Accumulate 3min of Various Planks
Monday, Jan 19th, 2026
Climbing to the Top
Warm Up
2 Rounds
10 KBS
10 Air Squats
10 Sit Ups
10 Shoulder Rolls
Then
Leg Swings
Rig Shoulder Opener
Child’s Pose
Then
Push Press
Back Squats
Strength
EMOM x 7min
4-6 Back Squats
WOD
15min AMRAP
Ascending Ladder
3, 6, 9, 12, 15, etc.
Push Press
Kettlebell Swings
Sit Ups
Cool Down
Post WOD
Accumulate 2min Hold
Tuesday, Jan 20th, 2026
Step Up Your Game
Warm Up
2 Rounds: 30 on, 15 off
Sit Ups
DB Snatch
Plank
Jump Rope
Then
Hip Flow
Then
2 Rounds
8 Ring Rows
6 DB Step Overs
Strength
EMOM x 12min
Min 0: 10 Ring Rows
Min 1: 12-16 Dumbbell Snatch
Min 2: 40 Sec Plank
WOD
4-6 Rounds for Time
10 Dumbbell Box Step Overs
12 DB Squats
50 Jump Rope
Cool Down
Post WOD
Accumulate 2min Hold
Wednesday, Jan. 21st, 2026
Teammate Workout!
Warm Up
Rowing Technique
PVC Shoulder Stretches
Then
2 Rounds
Toe Stretch
Butterfly Stretch
7 Push Ups
9 Box Jumps
Then
Deadlifts
WOD
???min AMRAP
Teammate 1:
250m Row
Teammate 2:
5 Deadlifts
7 Push Ups
9 Box Jumps
Teammate 3:
Hold or Rest
Cool Down
Post WOD
Accumulate 2min Hold
Thursday, Jan. 22nd, 2026
Sweet 16
Warm Up
2 Rounds
8 V Ups
10 KBS
Then
Wrist Twists
Bent Leg Cobra
Then
Barbell Work
Then
Spiderman Stretch
Strength
EMOM x 8min
Even: 8-10 Power Cleans
Odd: 30 Sec Barbell Grip Strength
WOD
16min AMRAP
18 Kettlebell Swings
12 Front Squats
10 V Ups
1min Bike or Row
Cool Down
Post WOD
Accumulate 2min Hold
Friday, Jan. 23rd, 2026
Devilish
Warm Up
15 Jumping Jacks
10 Air Squats
10 Goblet Squats
10 Calf Raises
10 Sit Ups
Then
Leg Sequence
Arm Sequence
Then
Devil Press
Strict Press
Strength
EMOM x 5min
6-8 Strict Press
Then Min 6-7
M.E. Overhead Hold
WOD
3-5 Rounds for Time
10 Single Dumbbell Devil Press
10 Goblet Squats
20 Hops Over Dumbbell
20 Calf Raises
Cool Down
Post WOD
Accumulate 2min Hold
Saturday, Jan, 24th, 2026
Teamwork Makes the Dream Work!
Warm Up
2 Rounds: 30 on 15 off
Toy Soldier
Air Squats
Burpees
Plank
Then
Hip Flow 2
Then
Deadlifts
Then
Bags/Cornhole
WOD: Teams of 3
???min AMRAP
5 Burpees
7 Deadlifts @ 60%
10 Lunges
(Next Athlete Starts)
10 Single Leg V Ups
10 Single Arm DB Thrusters
After the Row:
4 Bag Tosses – Click Your Points!
Hole = 3
Board = 1
Monday, Jan 12th, 2026
Bring a Friend Week is NEXT Week!
Warm Up
2 Rounds
8 Lunges (Add Barbell)
5 Burpees
8 Sit Ups
8 DB Snatch
8 Air Squats (Add DB)
Then
Spiderman Stretch w/
Thoracic Opener
Then
Hang Snatch
Bench
WOD 1
EMOM x 20min
Min 0: 14 Bench Press
Min 1: 14 DB Snatch
Min 2: 22 Sit Ups
Min 3: 14 Goblet Squats
Min 4: 40 Sec Hold: HS, Plank, Rig Hang, etc.
OR
Find 3 Rep Max Deadlift (From Friday)
WOD 2
22-16-10
Hang Snatch @ 55%
Rack Lunges (Total)
10 Burpees After Each Round
Post WOD
Accumulate 2min Plank
Tuesday, Jan. 13th, 2026
Have You Invited Your Friends Yet?
Warm Up
2 Rounds: 30 on, 15 off
Jumping Jacks
Step Ups
Strict Press
Single Leg V Ups
Then
20 Air Squats into
Squat Therapy
Then
Wall Walks
Strength
Min 0, 2, 4, 6, 8
8 Back Squat @ 65%
Change Weights: Start @ min 11
Min 11, 13, 15, 17, 19
8 Push Press @ 65%
OR
Find 3 Rep Max Deadlift (From Friday)
WOD
13min AMRAP
8 Strict Press @ 55%
8 Alt. DB Step Ups 24/20” 35/25#
4 Wall Walks (x3 HRPUs)
8 Single Leg V Ups
1min Rest
At min 14
MAX TIME Barbell OH Hold
Score is Rounds and Reps and Time at Failure
Wednesday, Jan 14th, 2025
How Many Friend Are Joining You Next Week?
Warm Up
10 Air squats
10 push-ups
Downward dog
Childs pose
Thoracic twist
10 Sumo stance Air squats
10 Wide grip Push-ups
Set up benches and discuss movements
Core – 9min 40on /20off
DB Russian twist
DB tow touches
DB Straight Leg Sit Up
WOD
For Time
Chest: 5 Rounds
5 Wide grip pushup
7 Chest Flies
9 Pull-overs
11 Narrow Grip chest press
Quads:
5 Rounds
6 KB Hip flexor raises
8 Curtsey Squat (each leg)
10 Goblet Squats
12 Sumo Squats
Thursday, Jan 15th, 2026
Send the Sign Up Link to Your Friends!
Warm Up
2 Rounds
10 Sit Ups
150m Row
8 Banded Pull Downs (Each)
Then
Hip Flow 1
Then
Stones
Squat Cleans
L Sit Options
Strength
4 Rounds
10-12 Lat AND Tri Banded Pull Downs
30 Sec L Sit (Static Ring Hold/Boxes/Hollow Rock)
1min Wall Sit 20/14
WOD
3 RFT
500m Row
7 HSPUs (x2 DB Push Press)
7 Squat Cleans @ 70%+
(Heavy Singles)
Post WOD
20 Sit Ups
3min Plank
20 Sit Ups
Friday, Jan. 16th, 2026
Bring a Friend Week is Almost HERE!
3 Rounds
8 Push Ups
1. Rig Shoulder Opener
2. Wall Shoulder Stretch
3. Arm Circles
Then
Snatches
Bench
Strength
15min
10-10-8-8-6-6-4…
Bench Press
Add Weight Every Set
WOD
For Time: 17min Cap
30 Burpees
30 Snatch
20 Burpees
30 Snatch
10 Burpees
30 Snatch
5 burpees
Challenge: Start LIGHT, then Add Weight
Saturday, Jan. 17th, 2026
Invite Your Friends ALL Next Week!
Warm Up
10 Leg Swings
10 Air Squats
10 Push Ups
10 Sit Ups
Then
2 Rounds: 30 on 15 off
Burpee Box Jumps
Alt Russian KBS
Plank
Then
Clean and Jerk
Then
Discuss Game
WOD
??? min AMRAP
3 Burpee Box Jumps
12 Alt. Russian KBS 55/35
6 Clean and Jerks @ 55%
Next Athlete Start
15 Sit Ups
Toss 3 Collars for a Max of 3 Points
Monday, Jan. 5th, 2026
Batman and Robin – Partner WOD
Warm Up
2 Rounds
200m Row
10 Sit Ups
20 Sec Cobra
20 Sec Child’s Pose
Then
2 Rounds
7 Medball Cleans
4 Burpees
Then
Hang Clean and Jerk
Barbell Squats (From the FLOOR)
Core
EMOM x 8 min
Even: 15 Sit Ups, TTB, V Ups, Leg Raises
Odd: 35 Sec Plank: Switch it Up
Partner WOD – 25 min AMRAP
Batman (Partner A) Rows 500m
Robin (Partner B) does AMRAP Hang Clean and Jerk @ 50-55% until Batman (Partner A) is done.
SWITCH
Batman Rows 500m
Robin does AMRAP Barbell Squats FROM THE FLOOR until Batman is done.
SWITCH
Batman Rows 500m
Robin does AMRAP Medball Cleans 20/14
SWITCH
Batman Rows 500m
Robin does AMRAP Burpees
SWITCH
If the above is completed in under 25 min, start over and continue until the cap.
Score is number of total reps completed (Hang Clean and Jerks + Squats + Medball Cleans + Burpees)
Tuesday, Jan 6th, 2026
300 + Some Extra Credit
Warm Up
90 Sec Cardio
8 Sit Ups
8 V ups
Then
4 of Each Dumbbell Move
30 Sec Hamstring Stretch
10 Slow Straight Leg Deadlifts
10 Deadlifts
Strength
E2MOM x 10min
10 Deadlifts @ 50-55%
Challenge: 25 Sec Air Squat Hold on Odd Minutes
WOD
10 RFT: 23min Cap
5 Pull Ups (7 Banded Pull Downs EACH)
10 “X” Dumbbell Movements 50/35 Each Hand
15 Core Movements (Even vs Odd Rounds)
Odd Rounds: 15 V Ups
Even Rounds: 15 Sit Ups
Round 1: DB Push Press (Odd = 15 V Ups)
Round 2: Dumbbell Burpees (Even = 15 Sit Ups)
Round 3: Dumbbell Power Cleans
Round 4: Dumbbell Floor Press
Round 5: Dumbbell Lunges (Each Leg)
Round 6: Dumbbell Front Squats
Round 7: Dumbbell Bent Over Rows
Round 8: Dumbbell Alt Snatches (Each Arm)
Round 9: Dumbbell Deadlifts
Round 10: Dumbbell Thrusters
Wednesday, Jan 7th, 2026
Krazy Kettlebells
Warm Up
Ab mat Pizza game
PVC stretches
Rig hang
PVC Good Morning
Step ups
Hip thrusters (feet on box)
PVC torso twists
Learn movements
40 work / 20 rest - 12 min
Alt Russian KB swings
Single arm swing to high pull
Farmers Press (offset weight - Hold KB, Press DB)\
Around the world
5 min rest + Learn movements
40 work / 20 rest - 12 min
Single-Leg Deadlift
Figure 8’s
Mixed load & mixed grip step-ups
KB hold Box hip thruster
5min Rest
200 Russian KBS
Every Break = 10 Sit Ups
Thursday, Jan. 8th, 2026
What’s the Over Under?
Warm Up
While Coach Demos
Ankle Twists/Calf Stretch
2 Rounds
10 Leg Swings
8 Wall Balls
5 Burpees
10 Arm Circles
Then
Front Squats
Then
45 Sec Sumo Wall Stretch
Quad Stretch
Calf Stretch
Skill/Strength
2 min max DUs
1 min Rest
1 min Max DUs
Strength
Min 0, 2, 4, 6
10 Front Squats @ 50-55%
Challenge: 10 Lunges on Odd Minutes (No Barbell)
Min 9, 11, 13, 15
6 Front Squats @ 70-80%
No Challenge on Odd Minutes
WOD
Conditioning
4 Rounds: 15min Total
1 min Max Wall Balls 55/33
1 min Max Burpees
1 min Max Over Unders (band at 24”/20”)
1 min rest
Score is Total Reps
Friday, Jan. 9th, 2026
Heavy Day: 3 Rep Max Deadlift
Warm Up
2 Rounds
8 Sit Ups
4 Push Up Rows
8 DB Push Press
8 DB Hang Cleans
Then
Hip Flow
Then
Deadlifts
Strength
25min
Find 3 Rep Max Deadlift
WOD
7min AMRAP
60 DB Push Press
Max TTB or Sit Ups
2min Rest
7min AMRAP
60 DB Hang Cleans
Max Push w/DB Rows
Score is Max Reps of Each AMRAP
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Owner and Head Coach: Christie Neighbors
Coaches Hotline - Text: 815-277-9179
Email: CFMokena@gmail.com
Address: 8401 W. 191st St., Mokena, IL 60448