CrossFit Mokena
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Dec. 8th-Dec. 13th Daily WOD’s
Monday, Dec. 8th, 2025
Heavy Day: 3 Rep Front Squat
Warm Up
2 Rounds
150m Row
8 Air Squats
8 Lunges
15 Jump Rope
Then
Hip Flow
Then
10 3 Sec Squat Therapy
10 3 Sec Banded Squats
Quad Stretch
Baby Maker
Calf Stretch
Then
Front Squats
Strength
23min
Find your 3 Rep Max Front Squat
WOD
10min AMRAP
150m Row
8 Air Squats
12 Lunges
30 DUs (x2)
Tuesday, Dec. 9th, 2025
Missed Monday? Test Your Max!
Warm Up
90 Sec Bike/Ski/Jog Around Rig
Then
2 Rounds
10 Lunges
10 KB/DB Snatch
10 Air Squats
Then
Stones
Wall Walks
Rope Climbs
WOD 1
EMOM x 20min
Min 0: 1-2 Rope Climbs (x3)
Min 1: 14 KB/DB Snatch
Min 2: 14 Touchdown Squats
Min 3: 14 KB/DB Lunges
Min 4: 22 Sit Ups
OR
Find 3 Rep Max Front Squat
WOD 2
For Time
8-7-6-5
Stones AHAP
Wall Walks (x3 HRPUs)
12/8 Cal Bike or Ski After EACH Round
Large Class? Start on Bike/Ski
Wednesday, Dec. 10th, 2025
Did Coach make these moves up?
1 min cardio
30 sec no rest x2
Down Dog
Pigeon
Runners lunge w/ reach
90/90
90/90 + twist
Let's learn new movements!
12 min 40 Sec on, 20 off
Min 0 - Squat/Extend?Squat/Stand
Min 1 - DB Suitcase DL (Side to Shoes)
Min 2 - Alt. DB Cleans
Min 3 - Goblet OH press
*Single DB for ALL Moves
??? min AMRAP
5 Kneeling DeadBall Slams (put out pink mate for knees)
10 Wall Ball
15 Wide grip Ring Rows
20 Tuck jumps (A-steps x2)
25 Bench hop overs (hold bench)
30 Sec Hollow Hold
Thursday, Dec. 11th, 2025
Death By…But First – Let’s Lift
Warm Up
PVC Shoulder Stretches While Coach Demos
6min AMRAP
10 Arm Circles
8 Snatches
8 Air Squats
5 Burpees
10 Sit Ups
Then
30 Sec
Wall Shoulder Stretch
Couch Stretch
Butterfly
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%
WOD
11min Total
Min 0: Do Nothing…WOD Starts at Min 1 😉
Min 1 – 1 KB/DB Snatch Each Arm and 1 Goblet Squat
Min 2 – 2 KB/DB Snatch Each Arm and 2 Goblet Squats
Min 3 – 3 KB/DB Snatch Each Arm and 3 Goblet Squats
Continue to Min 10: 10 KB/DB Snatch and 10 Goblet Squats
Upon “Death” 10 Burpees Every Min till Min 11
Friday, Dec. 12th, 2025
Fun on a Friday!
Warm Up
2 Rounds: 30 Sec, No Break
Lunges
PVC Stretches
Push Ups
Cobra
Sit Ups
Butterfly
G2OH
Break
Then
Snatch Grip Deadlifts
Snatches
Strength
19min Total
E2MOM x 6 Rounds
8-8-7-7-6-6
Snatches Starting @ 45-50%
Add 5% Each Round
Starting at min 12
EMOM x 7min
8-10 Snatch Grip Deadlifts
WOD
12min AMRAP
12 Ground 2 OH 45/35
12 OH Plates Lunges 45/35
9 Push Ups
15 Sit Ups
Saturday, Dec. 13th, 2025
Hula Hoop Toss
Warm Up
2 Rounds: 30 on 15 off
Toy Soldier
Air Squats
Sit Ups
DB Hang Snatch
Then
Hip Flow 2
Then
Hula Hoop Team Toss – Cover Your Eyes!
Then
Clean and Jerks
WOD: Teams of 3
40min
8 Clean and Jerks @ 50-55%
10 Air Squats
10 DB Hang Snatches 55/30
12 Sit Ups
(Next Athlete Starts)
10/8 Cal Row
2 Hula Hoop Tosses
Score is Number of Successful Tosses
Monday, Dec. 1st, 2025
I Can’t Feel my Legs When I’m With You
Warm Up
2 Rounds: 30 Sec on, 15 off
Shoulder Rolls/Arm Circles
Wall Balls
Box Jumps
Mountain Climbers
Then
5 Snatch Pulls
5 Snatch
5 OHS
Core
3 Rounds
15 Sit Ups
30 Sec Plank
14 Plank Hip Twists
Strength
E2MOM x 14min
12 Burpees
2 Snatch @ 45%
Power or Squat
Add Weight ONLY if you hit two successful Snatch
WOD
17min Cap
25 Wall Balls 20/14
25 OHS 45/35
50/40 Cal Row
20 OHS
50 Box Jumps 24/20
25 OHS
25 Wall Balls
Stagger the Row and Box Jumps if Necessary
Post WOD
Repeat the Core Work
Tuesday, Dec. 2nd, 2025
Beat the Cap
Warm Up
2 Rounds
Coach goes, You go
10 Russian KBS
8 Power Cleans
10 Sit Ups
30 Sec Plank
5 Pull Ups
Then
Set Up WOD Weight
Then
Forearm Stretch
Shoulder Rolls
Baby Maker Stretch
Hamstring/Psoas
Then
Rope Climbs
WOD
3RFT: 30min Cap
20 Russian KBS 75/55
10 Power Cleans @ 45%
30 Alternating Lunges
20 Sit Ups
12 Pull Ups (18 Ring Rows)
10/8 Calorie Bike or Ski
2 Rope Climbs
Post WOD
Accumulate 2min Wall Sit
Wednesday, Dec. 3rd, 2025
Where do my feet go?
30 sec work no rest x2
Step ups
push-ups on box
Lunges
Tricep dips on box
Hamstring stretch
Rig shoulder opener
Butterfly
IT band stretch (cross ankles, reach for toes)
Discuss Each Move
Strength: 10min AMRAP
ZONE #1 - AMRAP (pick a challenging weight)
25 Double DB Split Squats (Each Leg)
25 DB Push Press
25 DB Front Squats
WOD 1 10min AMRAP
ZONE #2 - Partnered- (p1 does step ups while p2 does chest press)
Max Double DB Weighted Step-ups
30 Alt Chest press from floor
WOD 2: 7min AMRAP
Partnered ABS
10 High Plank KB Pull Thru passes
20 MB Chest Press Shuffle
30 Feet up Stabilizing ball toss (need dodge ball balls)
Thursday, Dec. 4th, 2025
You Buying In?
Warm Up
Down and Back
High Knees
Toy Soldier
Butt Kickers
Shuffle (x2)
Then
2 Rounds
30 Sec Wall Sit
30 Sec HS/Plank
10 Air Squats
10 Bench
5 Burpees
Then
Child’s Pose
Thoracic Opener
Strength: 10min Total
6min Cap
Accumulate
1min Static Ring Hold (Box Option)
1min Wall Sit
1min Handstand (Plank)
1min DB Gun Hold
At min 6
3min Cap
Accumulate 2min of Planks
WOD
24min Total
6 min AMRAP
40 Air Squat Buy In
12 LIGHT Bench
12 Burpees
3 Min Rest (Change Weight)
6 min AMRAP
35 Air Squat Buy In
9 MEDIUM Bench
9 Burpees
3 min Rest (Change Weight)
6 min AMRAP
30 Air Squat Buy In
6 HEAVY (But SAFE!!!) Bench
6 Burpees
3 Scores: Rounds and Reps of Bench and Burpees
Friday, Dec. 5th, 2025
Repeat After Me
Warm Up
2 Rounds: 30 Sec on, 15 off
Ring Rows
Alt. DB Snatches
Straight Leg Sit Ups (No Weight)
Then
30 Sec Each Side
Pigeon Stretch
Quad Stretch
Then
Back Squats
Strength
13min
Back Squat
5-5-4-4-3-3-2…
Starting @ 50%
Work up to a heavy 2 rep
Move Final Weight to Floor
On Your Own Till Min 18
5x3 Deadlifts (Change Weights For Safety if Necessary)
WOD
19 min Total
8min. AMRAP:
15 Straight Leg Sit Ups 20/15
14 Alt. DB Snatch 50/35
9 Ring Rows
Rest 3min... Repeat
*Start where you left off
Saturday, Dec. 6th, 2025
Deadlift x2: Partner WOD
Warm Up
2 Rounds: 30 on, No Break
MedBall Cleans
Hamstring Stretch (Touch Your Toes)
Box Jump Overs
Shoulder Rolls
Wall Sit
Break
Then
Wall Shoulder Opener
Leg Swings
Hamstring/Psoas
Cat/Cow
Then
Partner Deadlift
WOD
???min AMRAP
15 TOTAL Partner Deadlifts @ 35%
30 Box Jumps Overs 24/20 (Total)
30 Medball Cleans 20/14 (Total)
1 min Hold???
Round 1: Plank
Round 2: Wall Sit 20/14
Round 3: Rig Hang
Round 4: HS or Another Plank
Complete Hold at the Same Time. EACH Person Accumulates 1 min
More than 4? Start Over!
Both Partners on Deadlift Bar at Same Time
Each Person puts 35% on their half of the bar. TEST THIS!!!
Must Use Blue 45# Bar
Nov. 23rd- Nov. 29th Daily WOD’s
Monday, Nov. 24th, 2025
Beast of a Chipper
Warm Up
30 Sec Jump Rope
Then
Stretch While Coach Demos
Coach Goes, You Go
6 of Every WOD Move
Then
Cleans
Strength: 10 min Cap
Death by Power Cleans @ 60-65%
Upon Failure: 30 Sec Hold till everyone finishes!
Plank, Wall Sit, Rig Hang, HS, etc.
*Start at min 1, end at min 11
WOD
For Time: 20 min Cap
30 OH Plate Lunges 45/35
20 Plate Ground to Overhead
35 Box Jumps 24/20
40 DUs (x3 Yep! x3)
20 Push Ups
25 TTB (40 V Ups)
30 KBS 55/35
30 Air Squats
30 Sit Ups
20 Deadlifts 95/65
20 Push Press 95/65
25 Elevated Calf Raises
30 Wall Balls 20/14
Post WOD
2min Grip Strength w/WOD Weight
Tuesday, Nov. 25th, 2025
Turkey Day Is Coming! Invite Your Friends/Family!
Warm Up
2 Rounds
6 Box Jumps
4 Bar Facing Burpees
8 Air Squats
Then
Arm Circles
Michael Phelps
Hamstring/Psoas
Then
Thrusters
Rope Climbs
Strength
3min
M.E. Push Ups
Every Break – Sprint Down and Back
WOD
10 RFT: 35min Cap
10 Box Step Overs 24/20” 50/35
6 Thrusters 95/65 (Light and Unbroken)
6 Bar Facing Burpees
1 Rope Climb (x3)
Post WOD
Send the Waiver to your Guests!!!
Wednesday, Nov. 26th, 2025
Monster 13
Warm up x2
90sec Cardio
+
30 sec each move
Arm circles
Deep squat to Hamstring stretch
Psoas
Rig shoulder opener
6 min AMRAP
Monster Rep Challenge!
50 Russian KBS 65/45
40 Goblet Sq
30 Weight plate chest press from Floor
13 min AMRAP - Partner WOD
Zone #1 - U go, I go
100ft Sled Push or Pull (athlete’s choice)
40 Plate OH Marches 45/35
2 MIN REST
13min AMRAP
Zone #2 - p1 BSS while p2 pp THEN core
8-10 Single DB Bulgarian Spilt Squat 50/35 (box or bench)
15 Double DB Push Press 50/35
Core:
10 MB pass sit ups
20 MB back to back Twist
Post WOD
Send the Waiver to your Guests!!!
Thursday, Nov. 27th, 2025
Gather Round the Table – Teams of 4
Warm Up
PVC Shoulder Stretches
Spiderman Stretch
Baby Maker Stretch
Discuss WOD Moves
WOD
For Time: Cap – End of Class
200 KB/DB Snatches 35/25
200 Deadlifts 135/95
200 Air Squats
200 Power Cleans 95/65
200 Burpees
200 Pull Ups (Empty Bar Mod)
200 KB/DB Thrusters
TWO People Working at a Time Simultaneously. Each person completes 50 reps of each move. Break up sets however you want. Tip: Change your weights while your partners work!
Friday, Nov. 28th, 2025
Heavy Day: Front Squats
Warm Up
2 Rounds: 7min Cap
10 Leg Swings
8 Air Squats
30 Sec Jump Rope
30 Sec Sumo Wall Stretch
14 Lunges
Form Drills
Empty Bar
Heavy Warm Up
5 min
In Sets of 6, warm up to 50%
WOD
30min Total
E3MOM
10-8-6-4-2
Increasing
Start at 50% - End at 90%
E3MOM
2-4-6-8-10
Decreasing
Start at 90% - End at 50%
Cool Down
Frog Pose
Quad Stretch
Saturday, Nov. 29th, 2025
Hero WOD Whitten
U.S. Army Capt. Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died Feb. 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.
Whitten is survived by his wife, Starr; his mother, Jill; father, Dan; and sister, U.S. Army Capt. Sarah Whitten.
Warm Up
90 Sec Cardio
Then
PVC Shoulder Stretches
Ninja Flow
Then
3 Rounds
7 KBS (Increase Weight)
7 Box Jumps
7 Wall Balls
Then
30 Sec
Quad Stretch
Pigeon Pose
Calf Stretch
WOD
5RFT
22 KBS 75/55
22 Box Jumps 24/20
400m Run (Track x2) or 500m Row
22 Burpees
22 Wall balls 20/14
Saturday, Nov. 22nd, 2025
Hero WOD Bulger
Canadian Forces Cpl. Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009, while on patrol in the Zhari District of Afghanistan when an improvised explosive device detonated near his vehicle. Bulger is survived by his wife, Rebeka; and daughters, Brookelynn and Elizabeth.
Warm Up
Wrist/Ankle Twists
Then
2 Rounds
10 Air Squats
10 Strict Press
Arm Circles
Run/Row WOD Distance
Then
Coach Led Stretching
Then
HSPUs
Pull Up Options
Front Squats
WOD
10 RFT
150m Run (TRACK Line) or 200m Row
7 C2B Pull Ups (10 Pull Ups, 14 R.R.)
7 Front Squats 135/95 (@50%)
7 HSPUs (x2 Box, DB Press)
Not Worth Ripping Your Hands!
Friday, Nov. 21st, 2025
Heavy Day Part 2: 1RM Shoulder to Overhead
Warm Up
Down and Back
Shuffle (x2)
Toy Soldier
Butt Kickers
Then
2 Rounds
8 KB Snatch
8 V Ups
8 Push Ups
8 Lunges
20 DUs
Then
Shoulder Rolls
Rig Shoulder Opener
Arm Circles
Wrist Twists
Then
S2OH
Strength
20min
Find 1RM S2OH
Strict, Push, or Jerk
5, 5, 3, 3, 1…
WOD
For Time
50-40-30-20-10
DUs (x2)
10-8-6-4-2
KB Snatch 55/35 (Total)
V Ups
Push Ups
Lunges (Total)
Post WOD
Record Your Max in the App!!!
Thursday, Nov. 20th, 2025
How Long is this AMRAP?!?!
Warm Up
2 Rounds
10/8 Cal Bike
10 LIGHT KB Deadlifts
10 Ring Rows
Then
Spiderman Stretch
Forearm Stretch
PVC Shoulder Stretches
Butterfly Stretch
Then
Wall Walks
Stones
Heavy KB Deadlifts/Carry
WOD
35min AMRAP
13/10 Calorie Bike
5 Wall Walks (x3 HRPUs)
15 Ring Rows (Single Ring, Double Underhand)
6 Stones AHAP
10 KB Deadlifts
Farmers Carry Down
10 KB Deadlifts
Farmers Carry Back
Post WOD
Accumulate 3min Plank
Wednesday, Nov. 19th, 2025
Battle 22
Warm Up
250m Row or 12/9 Bike
30 work/15 rest x2
Baby maker stretch
Calf
Arm circles
Rig Hamstring stretch
Lateral Lunges
10 of each movement
Cario Jam 1
16 min
ROW/ BIKE
*Every 2 min, do 15 HR push-ups
WOD
20 MIN AMRAP
5 Burpee to Plate
10 Single Ring Row Reach
15 Calf Raises
20 BB Zurcher Curtsy Sq
30 Sec Pank toe taps
40 Battle Ropes
REST 1 MIN after each round
Post WOD
3min of Various Planks
Tuesday, Nov. 18th, 2025
Fan Favorite (Repeat WOD)
Warm Up
2 Rounds
30 Sec Jump Rope
8 Push Ups
8 Lunges (Add barbell)
8 Box Jumps
8 Pull Ups
Then
Cobra
Downward Dog
Butterfly
Torso Twist
Then
Waiters Carry
Clean and Jerk
WOD
For Time: 35min Cap
3 Rounds:
50 DUs (x2)
25 Push ups
20 Barbell Lunges 95/65
2 Rounds:
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 or 400m Run (Track x2)
15 Clean & Jerks @ 55-60%
Post WOD
70 Sit Ups
Monday, Nov. 17th, 2025
Heavy Day Part 1: 1 Rep Max Squat
Warm Up
Down and Back
Hurdle Overs
High Knees
Toy Solider
Then
3 Rounds
10 Air Squats
20 Sec Baby Makers
Then
10 Box Jumps
Push Press
Barbell Squats
Strength
22min
Find 1RM Squat
Back, Front, or Overhead
5, 5, 3, 3, 1…
WOD
For Time: Cap – End of Class
10-9-8-7-6-5-4-4-4
Box Jumps 24/20
Push Press @ 60%
Post WOD
Record Your Max in the App!!!
Nov. 10th- Nov. 15th Daily WOD’s
Monday, Nov. 10th, 2025
7 Dwarfs
Warm Up
PVS Shoulder Stretches While Coach Demos
Then
2 Rounds: 30on, 15 off
Push Ups
Wall Sit/Plank
Box Jumps/Step Overs
Wall Balls
Then
Tire Flips
Strength
EMOM x 16min
Min 0: Tire Flips - Challenge Yourself
Min 1: 40 Sec Plank
Min 2: 40 Sec Wall Sit 20/14
Min 3: 12 DB Step Overs 50/35
WOD
15min AMRAP
20 Sledgehammers
12 Wall Balls 20/14
20 DB Snatch 50/35
12 Box Jumps 24/20
*MAX 4 People Per Tire!!!
Tuesday, Nov. 11th, 2025
Hero WOD Chad 1000X
CHAD1000X is a CrossFit Hero workout written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. Chad is survived by his spouse, Sara, a former CrossFit Seminar Staff flowmaster, and children, Kinsley and Hudson; as well as countless other friends and family.
The CrossFit community joins together annually on Veteran’s Day in thousands of CrossFit affiliates and garage gyms around the world to tackle this workout in Chad’s memory, raising funds to support Veteran Mental Health Initiatives through The Step Up Foundation, an organization Sara founded in Chad’s honor to change the narrative concerning the number of veteran suicides by dramatically expanding awareness regarding the effects of blast wave injury, traumatic brain injuries, and post traumatic stress.
Warm Up
10 Step Ups
Calf Stretch
Ankle Twists
10 Air Squats
Leg Swings
Baby Maker
10 Lunges
Quad Stretch
Hamstring Stretch
Need to Leave at the End of Class?
In FRONT of the tape by the whiteboard: 45min Cap
Plan on doing 1,000 with no time cap?
BEHIND the tape by the wallballs/bike: Time yourself
WOD
1000 Box Steps Ups 20”
45/35 Ruck Sack
Complete with a Partner if you wish!!!
Wednesday, Nov. 12th, 2025
Uni-What?!?!
Warm Up
1min Cardio
Stretch w/Coach
Then
10 Of each Move
Core Chipper: 9 min (can break up however)
50 Double Crunch
100 Russian KBS
150 Mt Climbers
Strength 1
EMOM 6 min
Unilateral work (working one side of the body at a time)
*start w/nondominant arm
Min 0: MAX DB Bent over row
Min 1: MAX DB Bicep Curl
Min 2: MAX DB Shoulder Press
REST 2 MIN
Repeat on the other side
*Choose DB weight wisely
Strength 2
For Time: 9min Cap
Accumulate 1 min hold of each move + Slam Ball Bear Crawl
AHAP DB/KB Farmer Hold
Mixed grip Rig hang
AHAP DB/KB Waiter Hold
Front raise (light DB or Plate)
Slam Ball Bear Crawl Down and Back x2
Post
WOD
75 Sit Ups
Or 50 V Ups
Thursday, Nov. 13th, 2025
Heavy Day: Bench + 2 Front – 2 S2OH – 2 Back
Warm Up
1min Cardio
Then
Hip Flow
Then
3 Rounds
10 Air Squats
6 Push Ups
Round 1: Baby Maker
Round 2: Wall Shoulder Stretch
Round 3: Cat/Cow
Form Drills
Empty Bar
WOD 1
13min
Work up to a Heavy 5 Rep Bench w/ a Partner
WOD 2
2 Front Squats + 2 Shoulder to OH + 2 Back Squats
Min 0, 3, 6: 3 Sets @ 55%
Min 9, 12, 15: 3 Sets @ 65%
Min 18, 21: 2 Sets @ 75%+++
Cool Down
Sumo Wall Stretch
Psoas Stretch
Post WOD
30/24 Calorie Bike
Friday, Nov. 14th, 2025
Triwizard Tournament
Warm Up
6 of Each WOD Move
Stretch While Coach Demos!!!
Then
Plan WOD Weights and Staggering for Bikes
WOD
33min Total
9min AMRAP
15 Wall Balls 20/14
5 Snatches @ 65%
8 Box Jumps 24/20
9min AMRAP
15/12 Calorie Bike
50 DUs (x2)
8 KBS 55/35
9min AMRAP
15 Pull Ups (23 R.R.)
5 Hang Power Cleans @ 55%
8 HSPUs (x2 Seated DB Press)
3min Rest Between AMRAPs to Switch Weights and Record Scores
Stagger Sections for Bikes
Post WOD
2min Wall Sit
40 V Ups
Saturday, Nov. 15th, 2025
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 Knees to Elbow
22 Air Squats
22 V Ups
22 Deadlifts
22 Pull Ups (33 R.R./Flys)
22 Front Squats @ 45%
22 Push Ups
22 TTB (33 Mod)
22 Box Step Overs 55/35
22 KB Snatch 55/35
22 Jumping Jacks
22 Goblet Squats 55/35
22 Ring Rows
22 Sit Ups
22 Rack Lunges
At min 22 – 60 seconds of silence for those who have died in this battle.
Monday, Nov. 3rd, 2025
Safety Day!!!
Warm Up
PVC Shoulder Stretched While Coach Demos
2 Rounds
8 Strict Press
8 Push Press
5 Burpees
Then
SDHP
Then
Cobra
Downward Dog
Pigeon Pose
Strength
EMOM x 5
6-8 Strict Press @ 55-60%
At Min 6:
M.E. Overhead Hold
WOD
21-15-9
SDHP
Push Press @ 45%
Lateral Bar Hopping Burpees
Post WOD
200 Step Ups
(Work on Pacing and Strategy)
Tuesday, Nov. 4th, 2025
Heavy, Heavy Bells
Warm Up
200m Med Ball Run (Track x1)
OR
350m Row/Ski
Then
Forearm Stretch
Pigeon Pose
Cobra
Scorpions
Then
3 Rounds
10 KBS (Start LIGHT, Increase Weight)
8 OHS
8 Sit Ups/V Ups/TTB
Strength
14 min
10-8-6-4-2-2-2…
OHS Starting at 50%
Follow this rep sequence – work up to a heavy 2 rep
WOD
For Time: 15 min Cap
5-10-15
KBS 75/55
TTB (x2 Mod)
THEN
800m Med Ball Run 20/14 (Track x5)
THEN
15-10-5
KBS 75/55
TTB (x2 mod)
Bad Weather? 1200 Row/Ski
Post WOD
200 Step Ups
(Work on Pacing and Strategy)
Wednesday, Nov. 5th, 2025
Put Your Head Down and Work
Warm Up
200m Row
5 min - stretch
Quad
Hamstring
Calf
Rig Shoulder opener
Then
5 of each movement
WOD
20 min total
Each section is 5 mins with a 3 min cap on the 1st movement
(can’t complete in cap move to machine for 2 min)
A - 50 Wall Balls
MAX CAL Row
REST 1 MIN
B- 50 Alt. DB Snatch
MAX CAL BIKE
REST 1 MIN
C- 50m Sled push (Down & Back x 3)
MAX Burpees
REST 3 MIN
15min Finisher -Starts Partner buy-in, Ends solo
Work in sets of 60 sec. P1 Rows while p2 rest
1600m Row
THEN: Solo
100 Reverse Lunges
50 DB Chest Press from floor
25 DB Rack Squats
Thursday, Nov. 6th, 2025
Walk it Out
Warm Up
10 Scorpions
10 Eagles
Wall Walks
30 Sec Plank Hold
10 Box Jumps
Front Squats
Rig Shoulder Opener
Quad Stretch
Arm Circles
10 Cal Row/Bike
Skill/Core
EMOM x 12 min
E: 3-5 Wall Walks (x3 HRPUs)
O: 12 Plank Back Strokes+12 Plank Hip Twists
WOD
22 min AMRAP
30 Box Jumps 24/20
20 Front Squats @ 45-50%
30/24 Cal Row/Bike
20 V Ups
Post WOD
200 Step Ups
(Work on Pacing and Strategy)
Friday, Nov. 7th, 2025
Coach, That’s My Gun Walk
Warm Up
2 Rounds
10 KBS
10 Cal Row
10 Bicep Curls
Gun Walk Down and Back
Then
2 Rounds
5 Snatch Pulls
5 Snatches
5 Clean Pulls
5 Squat Cleans
Strength
EMOM x 10 min
E: 4 Power Snatches @ 75%
O: 4-6 Squat Cleans
WOD
For Time: 20 min Cap
50 DUs (x2)
50 Air Squats
Gun Walk Down and Back
50 Sit Ups
50 Deadlifts @ Strength Weight
Gun Walk Down and Back
50 KBS 65/45
50/40 Cal Row
Gun Walk Down and Back
50 Push Ups
50 Goblet Lunges (1 Dumbbell)
Gun Walk Down and Back
Post WOD
200 Step Ups
(Work on Pacing and Strategy)
Saturday, Nov. 8th, 2025
Butch Cassidy and The Sundance Kid
Partner WOD
Warm Up
250m Row
30 Sec Stretches
Wall Shoulder Stretch
Quad Stretch
Baby Maker
Cobra
Then
10 KBS
10 Goblet Squats
5 Burpees
6 of Each Barbell Move
Then
Set Up to WOD Weight
Same Weight for ALL Moves
WOD
Split Reps and Row Evenly
100 KBS 65/45
500m Row
90 Thursters 95/65
500m Row
80 Power Cleans
500m Row
70 Push Press
500m Row
60 Front Rack Lunges
500m Row
50 Deadlifts
500m Row
40 Goblet Squats
500m Row
30 Burpees
While Your Partner Rows: 3 Collar Tosses
Score is Time and Number of Shots Made
*Tires need to come inside!!!
Post WOD
200 Step Ups
(Work on Pacing and Strategy)
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