CrossFit Mokena
May 4th- May 9th Daily WODs
Monday, May 4th, 2026
May the 4th Be With You
Warm Up
2 Rounds: 5 min
30 Sec Box Shoulder Stretch
8 V Ups
3 Wall Walks
Then
PVC Stretches while coach demos Barbell
Deadlifts
Power Cleans
Jerks
Strict Press
Then
TGU
Strength
EMOM x 6min
6-8 Strict Press @ 60%
WOD
Buy In or Cash Out
1200mRow/1000m Run (Track x5)
4RFT
4 C2B (6 Pull Ups/8 R.R.)
5 HSPUs (x2 mod)
6 Deadlifts
1 Clean @ 65%
2 Jerks @ 65%
3 Wall Walks (9 H.R. Push Ups)
7 TTB (x2 mod)
*3 ½ TGU 65/45
8 KBS
*Switch Arms Each Round
Post WOD
9 Rope Climbs (Rise of Skywalker)
Tuesday, May 5th, 2026
Month of Maxes - Deadlift
Warm Up
2 Rounds
Knee Pulls Down
Cherry Pickers Back
Hamstring Stretch
Then
2 Rounds: Quick 3 min
5 HSPUs (x2 mod)
10 Wall Balls
6 KBS
Then
10 Deadlifts
10 Supermans
10 Deadlifts
Hamstring Stretch
10 Deadlifts
Strength
23 min
1RM Deadlift
5, 5, 3, 3, 1…
WOD
9min AMRAP
3 Reverse Burpees (5 Regular)
5 Pull Ups (7 R.R./DB Rows)
7 HSPUs (x2 Box)
9 Wall Balls 20/14
11 KBS 55/35
Post WOD
1,000m Row
Wednesday, May 6th, 2026
April Showers Bring May Flowers
Warm Up
2 Rounds: 30 on, 15 off
Sit Ups
Air Squats
PVC Pass Throughs
Pull Downs
Then
Psoas Stretch
Then
SDHPs
Clean and Jerks
Core
3 Rounds: 9min
10 Single Leg V Ups
20 Mason Twisters
10 KB Side Bends 35/25
Everything EACH Side
Strength
EMOM x 8min
E: 20 Banded Pull Downs (10 Each)
O: 40 Sec Air Squat Hold
WOD
17min AMRAP
1 Round Cindy
Then
8 SDHPs 95/65
8 Clean and Jerks
Thursday, May 7th, 2026
Month of Maxes - Squat
Warm Up
10 Pass Throughs
10 Around the World
10 Scorpions
40 Sec Sumo Wall Stretch
Then
2 Rounds: 3 min
10 Push Ups
100m Run (Grass)
6 DB Snatch
Then
Squat Therapy
Banded Squats
Squat Options
Core
5 min Cap
3 min Forearm Plank Hold
Strength
20 min
1 RM Squat: Back, Front, Overhead, Thruster
5, 5, 3, 3, 1…
WOD
10min AMRAP
8 DB Snatch 50/35
100m Sprint (Left, Right, Back)
10 Plate G2Overhead 35/25
10 OH Plate Lunges 35/25
Friday, May 8th, 2026
Death By Power Cleans
Warm Up
10 Scapular Stretches: 3 Sec
Forearm Stretch
Then
2 Rounds: 8min
10 Power Cleans
10 Back Squats
5 HSPUs
5 Burpees
Baby Maker Stretch
Strength
EMOM x 14min
E: 4-6 Back Squats @ 65%
O: 8-10 HSPUs (x2 Box/DB Press)
OR
Work on Handstands
WOD
13min Cap (Round of 12 wins!)
Death By Power Cleans @ 50%
First 5 Rounds: 4 Bar Hopping Burpee Buy In
Once “Dead” 1 min rest, then 7 Bar Hopping Burpees every min till cap
Saturday, May 9th, 2026
Hope for Refugees
Warm Up
10min AMRAP
250m Row
10 Arm Circles
30 Sec Forearm Stretch
10 Lunges
10 Air Squats
8 DB Snatches
8 DB Step Ups
5 Burpees
WOD 1
For Time
600m Row
3 Rounds of Cindy
400m Row
2 Rounds of Cindy
200m Row
1 Round of Cindy
Vest Optional
Start with Cindy if not enough rowers. This is not intended for a run.
WOD 2
For Reps
1min at Each station for 3 rounds:
Shuttle runs, 8 m (8 mats)
Dumbbell snatches
Dumbbell box step-ups 24/20” 50/35#
Strict burpees
1min Rest
Score is total reps.
Strict burpee perform an honest push-up followed by an enthusiastic vertical jump.
*Bring in Tires for Tuesday!!!
Post WOD
Accumulate 3min Plank
April 27th-May 2nd Daily WODs
Monday, April 27th, 2026
Welcome to the Gun Show
Warm Up
14 Walking Lunges
10 Push Ups
10 Air Squats
10 Arm Circles
Calf Stretch
Quad Stretch
Scorpions
Then
7 of Each Barbell Movement
*Complete Strength
Then
Pistols and Mods
Strength
EMOM x 7 min
4-5 Clean and Jerks
@ 60% of lighter max
WOD
17min AMRAP
10 Pistols (NOT Alternating – 5 Each Side, x2 mod)
10 Push Ups
7 OHS @ 55%
7 Back Squats
250m Row/200m Run (Track x1)
Tuesday, April 28th, 2026
Another Cluster
Warm Up
PVC Shoulder Stretches
Then
2 Rounds: 7min
10 DB Deadlifts
5 Ring Rows
2 Stones
4 HSPUs
Then
Clusters
Core
3 Rounds: 5min Cap
7 V Ups
10 Med Ball Twisters 20/14
30 Sec Plank
Strength
8min of HSPUs
Work on: Deficit HSPUs
Kipping
Kicking Up to Wall
Etc.
WOD
18min AMRAP
6 Clusters 115/75
12 Ring Rows
6 Stones AHAP
12 DB Deadlifts 50/35
6 DB Hang Cleans
Wednesday, April 29th, 2026
Lift Heavy, Move Fast
Warm Up
6 min – Keep Moving
Wrist Twists
30 Sec Rig Hang
250m Row/200m Run
12 Dumbbell Thrusters
Spiderman Stretch w/Thoracic Opener
Then
Form Drills for Strength Moves
Strength 1
12 min to Work up to a Heavy Set
1 Power Snatch
1 Hang Snatch
1 Squat Snatch (Floor or Hang)
Strength 2
10 min to Work up to a Heavy Set
2 Rep Power Clean – No Dropping
WOD
For Time: 13min Cap
30-20-10
Dumbbell Thrusters 35/20
TTB (x2 mod)
Thursday, April 30th, 2026
April Showers Bring May Flowers
Warm Up
2 Rounds: 30 on, 15 off
Sit Ups
Air Squats
PVC Pass Throughs
Pull Downs
Then
Psoas Stretch
Then
SDHPs
Clean and Jerks
Core
3 Rounds: 9min
10 Single Leg V Ups
20 Mason Twisters
10 KB Side Bends 35/25
Everything EACH Side
Strength
EMOM x 8min
E: 20 Banded Pull Downs (10 Each)
O: 40 Sec Air Squat Hold
WOD
17min AMRAP
1 Round Cindy
Then
8 SDHPs 95/65
8 Clean and Jerks
Friday, May 1st, 2026
Heavy Day: 3 Deadlifts + 1 Clean + 1 Jerk
Clean and Jerk Style – You Choose
Warm Up
90 Sec Cardio
Then
Hip Flow 2
Then
2 Rounds
20 DUs
10 Leg Swings
10 Push Ups
10 Sit Ups
Form Drills
Empty Bar
Heavy Warm Up
6min
Warm Up to 60% Jerk
WOD
Min 0, 3, 6: 4 Complexes @ 60%
Min 9, 12, 15: 3-4 Complexes @ 70%
Min 18, 21: 2-3 Complexes @ 80%
Min 24, 27: 1 Complex AHAP
Saturday, May 2nd, 2026
Salt and Pepper - Partner WOD
Warm Up
2 Rounds
20 Mason Twisters
10 Box Jumps
10 KBS
10 KB Snatches (5 Each Arm)
5 Push Ups
Then
Scorpions
Eagles
Then
Front Squats
Strength
EMOM x 12min
E: 8-10 Light Front Squats
O: 16 Non-Alternating DB Snatches 50/35
(8 Each Arm)
WOD
20min AMRAP
Partner A
500m Row/400m Run (Track x2)
Partner B
AMRAP
10 KBS 55/35
15 Box Jumps 24/20
8 Dips (x2 Box)
10 Sandbag S2O
10 Sandbag Back Squats
*Sandbags Outside! Bad Weather? Barbell!
Switch When Partner A Gets Back. Start Where B Ended
Catch: When time expires, you must keep working till your partner gets done rowing/running.
April 20th - April 25th Daily wods
Monday, April 20th, 2026
The Little Engine that Could
Warm Up
8min: Keep Moving
250m Row/Track x1
Forearm Stretch
10 Burpees
20 Lunges
Waiters Carry
Then
45 Sec Sumo Wall Stretch
Snatches
Strength
E2MOM x 12 min
Power Snatches Starting at 55%
Rep Scheme: 10-10-8-8-6-6
Goal: Increase 5% Each Set
WOD
2RFT: Cap – End of Class
Every Move Down and Back
Double KB/DB Waiters Carry 65/45
Sandbag Back Rack Lunges
Double KB/DB Front Rack Carry 65/45
Burpee Broad Jumps
Double KB/DB Farmers Carry 65/45
Crab Walk
Post WOD
Track x2
2 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Track x2
Tuesday, April 21st, 2026
Heavy Day: Back Squat + Snatch Grip Deadlift
Warm up
2 rounds 30 on, 15 off
Mountain climbers
Eagles
4:1 Squat March
Then
Pigeon Pose
Quad Stretch
Leg swings
Form Drills
PVC
Empty Barbell
Heavy Warm Up
7min
Warm up to 60% of Back Squat
WOD
E2MOM: 18 min total
Min 0: 9 @ 60%
Min 2: 7 @ 75%
Min 4: 4 @ 80%
Min 6: 2 @ 85%
Min 8: 1 @ 95%
Min 10: 1 @95%+
Min 12: 4 @ 80%
Min 14: 7 @ 75%
Min 16: 9 @ 60%
THEN
On your own
5 sets of
6 Snatch Grip Deadlifts @ 60-70%
Cool Down
Scorpion
Frog stretch
Baby maker
Wednesday, April 22nd, 2026
Mix it up
Warm up
2min Cardio
Then
x2
8 step-ups / add weight
30 sec plank / add pull through
8 Alt snatches
Then x2
Quad Stretch
Tricep Stretch
Sumo Wall Stretch
Shoulder Rolls
Torso Twist
Then
Complete Strength
Then
Rope Climbs
Strength
7min Cap
Accumulate 4 min of Mixed Load Farmers Carry
WOD
20min AMRAP
400m Run (Track x3)
20 mix load step up 24/20
20 Alt Snatches 50/35
20 plank pull-throughs
1 Rope Climb (x3 mod)
Post WOD
Track x4
3 Rounds Murph Prep
Track x4
Thursday, April 23rd, 2026
Oddities
Warm Up
Stagger as Needed
2 Rounds: 45on, 15 off
Sledgehammer Hits
PVC OHS/Pass Throughs
Jump Rope
Then
2 Rounds
5 TTB
5 Goblet Squats
6 KB/DB Snatches
3 Stones
Then
Tire Flips
Strength
EMOM x 12min
Min 0: 18 Sledgehammer Hits
Min 1: 5 OHS @ 70%
Min 2: 5 Stones AHAP
WOD
19min AMRAP
10 Alternating DB Snatches 50/35
2-5 Tire Flips
60 DUs (x2 Singles)
13 TTB (x2 mod)
10 Goblet Squats
Friday, April 24th, 2026
Hit it Hard
Warm Up
8 Scapula Shoulder Press: 3 Sec
2 Rounds
8 Wall Balls
8 Push Ups
8 Box Jumps
8 Sit Ups
8 Bench
Then
Ankle Twists
Forearm Stretch
Shoulder Rolls
Then
Discuss HSPUs
Strength
EMOM x 20min
Min 0: 8-11 HSPUs (x2 Box/DB Press)
Or – Work on HS
Min 1: 10-15 Box Jumps
Min 2: 10-15 Bench Press
Min 3: 40 Sec Wall Sit
WOD
8min AMRAP
8 Wall Balls 20/14
8 Push Ups
8 Supermans
8 Sit Ups
Post WOD
Track x6
Saturday, April 25th, 2026
ROCKIN’ ROWATHON
April 13th to April 18th Daily WODs
Monday, April 13th, 2026
6 Pack + 2
Warm Up
2 Rounds: 30 Sec
Push Ups
Step Overs (Add KB)
KBS
Then
10 V Ups
5 KB Thrusters
Cobra
Child’s Pose
Thoracic Opener
Then
Deadlifts
Power Cleans
Strength
EMOM x 16 min
Min 0: 10-14 KB Step Overs
Min 1: 15-18 KBS 55/35
Min 2: 10 S.A. Thrusters (Right)
Min 3: 10 S.A. Thrusters (Left)
WOD
2 RFT: 16min Cap
20 Power Cleans @ 70%
8 V Ups
20 Push Ups
8 V Ups
20 Deadlifts
8 V Ups
100 DUs (x2 Singles)
Post WOD
1/4 Murph: 5 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Tuesday, April 14th, 2026
Hope the Weather is Nice!
Warm Up
1min Cardio
Then
PVC Stretches
Baby Maker
10 Leg Swings
Wrist Twists/Forearm Stretch
Then
2 Rounds
10 V Ups
20 Jump Rope
5 Burpees
3 Stones
Then
Set up for MUs
Then
Snatch
OHS
WOD
30 min AMRAP
Buy In or Cash Out
1mile Run (Track x11)/2,000m Row
Then
4 MU’s (8 Empty Bar or 8 Pull Ups & Push Ups)
6 Snatches @ 70%
8 OHS @ 70%
8 Lateral Bar Hop Burpees
30 DU’s (x2)
5 Stones AHAP
Weight based on weaker movement
Post WOD cash out
50 sit ups Immediately into:
2min Plank hold
Wednesday, April 15th, 2026
Clean Plate Club
250m Row/Track x1
Then
x2
5 Push up / add plate chest press
10 Lunges / add plate
10 Calf raises / add plate
5 Burpee / add jump to plate
30 sec Plank / add plate
Then x2
Quad Stretch
Forearm
Calf
Baby maker
Child's pose w/ torso Twist
Then
Plate Discus
Curtsy Squat
Cardio Jam
6 min AMRAP
Monster Rep Challenge!
50 Weight Plate Lunges
40 Weight plate chest press from the floor
30 Calf raises (toes on plate)
WOD
22 MIN AMRAP
5 Burpee to Plate
10 High walking plank (hands on/off plate)
15 Plate front raises (use lower weight if needed)
20 Plate Discus
30 Weight Plate Curtsy Squats
REST 1 MIN
Thursday, April 16th, 2026
The Bachelor – You Pick the Girl
Warm Up
3 Rounds
12 Sit Ups
5 Burpees
10 Arm Circles
8 Cat/Cow
Then
Hip Flow 1
Then
10 Empty Bar of Girl WOD
Strength
E2MOM x 16min
Bench
14-14-10-10-8-8-6-4
WOD
For Time
Grettel
10 RFT
3 Clean and Jerks 135/95
3 Bar Hopping Burpees
Weight should be challenging
OR
Ingrid
10 RFT
3 Snatches 135/95
3 Bar Hopping Burpees
Weight should be challenging
Post WOD
1/4 Murph: 5 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Friday, April 17th, 2026
Heavy Day: Bear Complex
Warm Up
1 Rounds Together
15 Sit Ups
20 Jumping Jacks
10 Air Squats
30 Sec Spiderman Stretch
Into 30 Sec Thoracic Opener
PVC Shoulder Stretches
10 Banded Tricep Pull Downs
10 Banded Lat Pull Downs
30 Sec Wall Shoulder Stretch
30 Sec Psoas Stretch
THEN
Bear Complex:
Power Clean, Front Squat, Press, Back Squat, Press
Core
3 Rounds
12 Plank Back Strokes
12 Plank Hip Twists
10 Sit Ups
Jog Down and Back
WOD
Bear Complex
1 Rep = Power Clean, Front Squat, Press, Back Squat, Press
The Bear Complex is that sequence 7 times in a row WITHOUT putting the bar down
Repeat 4 more times for a total of 5 Bear Complexes!!!
Score Is Heaviest and Lightest Sets
Post WOD
Stretch for 10min
Saturday, April 18th, 2022
2 Peas in a Pod - Partner WOD
Warm Up
30 Sec
Jump Rope
Cat/Cow
Jumping Jacks
Down Dog
Then
2 Rounds
5 of each WOD Move
*Exception - 1 Rope Climb per round
Then
Psoas Stretch
PVC Shoulders
WOD
For Time
Partner WOD - Split Reps Evenly
100 KBS 65/45
80 Pull Ups (not x2 RR)
*60 Sandbag Over Shoulder AHAP
40 Burpees
20 Push Jerks @ 75-80%
10 Rope climbs (x3 Mod)
20 Push Jerks
40 Burpees
60 S.O.S.
80 Pull Ups
100 KBS 65/45
*Stagger if Necessary, Sweep Up Your Sand!!!
April 6th- April 11th Daily WODs
Monday, April 6th, 2026
2 Days Left to Sign Up for the Rowathon!
Warm Up
2 Rounds: 30 Sec
Air Squats
Box Jump Overs
KB Snatches
Single Arm OH KB Lunges
Then
PVC Shoulder Stretches
Then
TGU
Strength
18 Min EMOM
Min 0: 40 Sec Negative Goblet Squats
Min 1: 4 TGU (2 Each Arm) 35/25
Min 2: 40 Sec of Negative Ring Rows
WOD
16 Min AMRAP
5 KB Snatch 55/35 (Right)
10 SA OH KB lunges (Left)
20 Air Squats
5 KB Snatch (Left)
10 SA OH KB lunges (Right)
15 Box Jump Overs 24/20
Tuesday, April 7th, 2026
Hero WOD Falkel
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.
Warm Up
Ankle Twists
45 Sec Jump Rope
30 Sec Down Dog
Then
2 Rounds
7 Box Jumps
7 Push Ups
10 Arm Circles
Then
5min
Warm Up/Attempt
HSPUs
Rope Climbs
Strength
10min Cap
Accumulate 1 min Each:
Rig Hang
Static Ring Hold (boxes)
Handstand (another plank)
Accumulate 2 min Each Of:
Wall Sit
Plank
WOD
25min AMRAP
8 HSPUs (x2 Box, DB Press)
8 Box Jumps 30/24
1 Rope Climb (x3 mod)
Wednesday, April 8th, 2026
LAST CALL for the Rowathon!
Warm Up
30 work/15 rest x2
Air Squats
Baby maker
Calf Stretch
Arm circles
Lateral Lunges
Then
12/9 Cal Row or Bike
8 of each movement
12 min
ROW/BIKE for Calories
*Every 2 min, do 15 HR push-ups
WOD
2 RFT
20 step overs 24/20
5 OH Press w/ Wall Ball 20/10
10 10 Squat w/ Wall Ball
10 Wallball Thrusters
20 step overs w/ Wallball
10 Wallball Thrusters
10 Squat w/ Wall Ball
5 OH Press w/ Wall Ball
20 Box jump overs
Thursday, April 9th, 2026
CrossFit Open Test
Warm Up
PVC Shoulder Stretches
30 Sec High Knees/Butt Kickers
10 Leg Swings
30 Sec Forearm Stretch
Then
5 of Every WOD move
Then
Forearm Stretch
Then
Warm Up to WOD Weight
(While you stretch your forearms!)
WOD
For Time: 20min Cap
50 Wall Balls 20/14
50 Double Unders
40 Box Jumps 24/20
40 TTB (70 mod)
30 C2B (45 Pull Ups, 60 R.R.)
30 Burpees
20 Power Cleans 145/100
20 Jerks 145/100
10 Power Snatches 145/100
10 MUs (x3 Pull Ups/Dips)
Score is Total Number of Reps
*Disclaimer – plan weight based on jerks. IF you get to the snatches, remove weight
Post WOD
1000m Row/800m Run
Friday, April 10th, 2026
Controlled Chaos! Tabata Rotation!
Warm Up
Tabata Jump Rope
Then
1 Round Together
15 Sit Ups
8 Pull Ups
20 Hip Thrusts
10 Plate G2OH
10 Air Squats
Then
TGU
Strength
EMOM x 6min
E: 3-4 TGU Right 55/35
O: 3-4 TGU Left
WOD
28min Total
8 Rounds: 20 on, 10 off/rotate
Rotate from Station to Station!
Ring Rows
Sit Ups
Strict Press 45/35
Hip extensions 25/15# Plate
Plate Ground 2 OH 25/15
Air Squats
30 Sec Rest
Score is total number of reps
Saturday, April 11th, 2026
Hero WOD Jag 28
U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan.
He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.
Warm Up
250m Row/200m Run (Track x1)
10 LIGHT KBS
10 PVC Pass Throughs
5 Around the Worlds
10 MEDIUM KBS
10 Push Ups
5 Pull Ups
10 HEAVY KBS
Then
KB Clean and Jerks
Strength/Core
4 Rounds
S.A. Heavy KB Carry Down and Back (Switch Arms Each Round)
30 Sec Wall Sit
30 Sec Plank
WOD
1,000m Row/800m Run
28 KBS 75/55
28 Strict Pull Ups (40 Kipping/60 R.R.)
28 KB Clean and Jerks (14 Each Arm) 75/55
28 Strict Pull Ups (40 Kipping/60 R.R.)
1,000m Row/800m Run
March 30th- April 4th Daily WODS
Monday, March 30th, 2026
Squat Clean City
Warm Up
Barbells on rig:
2 Rounds
30 sec shuttle runs
7 KBS
7 V Ups
5 HSPUs (DB Push Press)
PVC Shoulders
Then
STRENGTH!
Then
Lunge Rotations
Barbell Quad Smash
Then
Squat Cleans
Strength
2 attempts for total reps
Empty bar strict press
Go at min 0 and min 2
WOD
5 RFT: Cap - End of Class
11 HSPU (11 Heavy DB Push Press)
2 squat cleans (@70%)
1 Rope Climb or 6 Burpees
1 squat clean
20 KBS 55/35
2 squat cleans
14 V Ups into 30 sec plank
1 squat clean
Tuesday, March 31st, 2026
You Should Try!!!
Warm Up
Jump Rope Skills
Then: 30 Sec
Bottom Squat Rotation
Psoas Stretch
Half Lotus
Wall Shoulder Stretch
Quad Stretch
Then: 2 Rounds
8 Push Ups
8 Air Squats
Then
Push Press
Back Squats
Strength
E2MOM x 8min
8 Strict Press @ 65%
At Min 10: Max Push Press
Optional 30 Sec Plank on Odd Minutes
WOD
For Time: 23 min Cap
15-12-9-6-3
Back Squats: Adding Weight
After Each Set
15 TTB (15 GOOD Attempts or 25 on floor)
35 DUs (x2)
15 set: 50%
12 set: 60%
9 set: 70%
6 set: 75%
3 set: 80%
Wednesday, April 1st, 2026
One Week Left to Sign Up for the Rowathon!
Warm Up
10 Air Sq / add DB
30 sec Baby maker
30 sec Calf stretch
10 Box step up / add weight
30 Sec high plank / add toe taps
30 Sec knee tucks on floor/tucks on box
10 Sumo Sq / add plate
30 Sec fire hydrants
12 min Even/Odd Strength
Min 0 - Goblet Sq with heels elevated
Min 1 - High plank toe taps
Min 2 - Off set DB Sumo sq (one foot on plate, one foot on floor)
Min 3 - Fire Hydrants
13 min - AMRAP
5 Box Jumps
10 Feet on box hip thruster
16 DB Single leg box step up (hang)
20 Knee tucks on box
*Score is the total of knee tucks accumulated
As a class - 8 min Cool Down 30 sec each x2
Down Dog
Pigeon pose
Quad stretch on the floor
Hamstring stretch
Psoas Stretch
Thursday, April 2nd, 2026
Heavy Day: Cluster Sets
Warm Up
20 Jumping Jacks
30 Sec Jump Rope
10 Burpees
30 Sec Jump Rope
20 Sit Ups
30 Sec Jump Rope
Then
10 Leg Swings
10 Supermans
10 PVC Pass Throughs
10 Supermans
Hamstring Stretch
10 Supermans
Form Drills
Empty Bar
Heavy Warm Up
8min
Warm Up to 70% of your deadlift
WOD
Each Cluster Set is a total of 9min + Time to change weights for next movement
Deadlifts @ 70%
1 Rep Every 15 Seconds, then rest
0:00, 0:15, 0:30, 0:45, 1:00
Rest
Start again at min 2
Rest
Start again at min 4
Rest
Start again at min 6
Rest
Start again at min 8
3min to Change Weights
Start Clock Over, Repeat with:
Cleans @ 70%
Push Press @ 70% (off the rig)
*Super Challenge – Do not drop the bar
Friday, April 3rd, 2026
The Rowathon is Coming!
Warm Up
PVC Shoulder Stretches
Then
2 Rounds
20 Sit Ups
15 Air Squats
Then
30 Sec Stretch
Spiderman
Psoas
Forearm
Then
Front Squats
Thrusters
Back Rack Lunges
Skill
2min M.E. DUs
1min Rest
1min M.E. DUs
WOD
28min Total
For Time: 18min Cap
15 Back Squats
30 TTB (45 mod)
15 Thrusters 95/65 (aka LIGHT)
1min Rest
15 Back Squats
30 Pull Ups (45 R.R./Flys)
15 Thrusters
1min Rest
15 Back Squats
30 Back Rack Lunges
15 Thrusters
REST till min 21
Beat the 18 min Cap? EXTRA REST!!!
Start at min 21, End at min 28
7min: Max Weight
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk
Post WOD
800m Run (Track x5)
Saturday, April 4th, 2026
CrossFit Hero WOD Schmalls
U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.
Warm Up
Mini Cardio WOD!
3 Rounds
250m Row
20 Sit Ups
15 Push Ups
10 KBS
Then
Ninja Flow
Then
Warm Up/Mods for
Pistols
HSPUs
WOD
1,000m Row/800m Run (Track x5)
THEN
2 Rounds
50 Burpees
40 Pull Ups (60 R.R./Flys)
30 Pistols (60 mod)
20 KBS 55/35
10 HSPUs (x2 box, DB Press)
THEN
1,000m Row/800m Run (Track x5)
*Bring in the Tires!!!
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