CrossFit Mokena
September 14th- September 19th Daily WODs
Monday, September 14, 2026
Heavy Day: 2 Shoulder to Overhead + 3 Back Squats
Warm Up
Down and Back:
Toy Soldier
Butt Kickers
High Knees
Hurdle Overs
Then
PVC Shoulders
Couch Stretch
Ankle Twists
Baby Maker
Form Drills
Empty Bar
Bail Procedure
Heavy Warm Up
5min
Warm Up to 55% of Shoulder to Overhead
WOD
2 Shoulder to Overhead + 3 Back Squats
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
THEN
Strict Press
2 Attempts for Max Total Reps: Empty Bar Strict Press
Go at Min 0 and Min 3
Cool Down
Sumo Wall Stretch
Psoas Stretch
Post WOD
Monthly Challenge
1min Plank
30 Sit Ups
1min Plank
Tuesday, September 15, 2026
Rubber Meets the Road
Warm Up
250m Row
Then 2 Rounds:
15 Russian Twists 35/25
10 Sledgehammer Hits
6 DB Snatch (Each Side)
Then:
Baby Maker
Scorpions
Torso Twists
Touch Toes
Then:
SDHP
Tire Flips
Strength
EMOM x 12min
Min 0: 8 SDHP (Heavy and Slow)
Min 1: 16 Sledgehammer Hits (8 Each Side)
Min 2: 20 Russian Twists w/DB 20/15
WOD
20min AMRAP
3 Tire Flips (Challenge Yourself)
16 DB Snatch 50/35 (Total)
16 Air Squats
200m Run (Track x1)/200m Ski
*Stagger for the Tires!
Post WOD
Monthly Challenge
1min Plank
30 Sit Ups
1min Plank
Wednesday, September 16, 2026
Diane
Warm Up
90 Sec Cardio
Then
Thoracic Opener
Forearm Stretch
Arm Circles
PVC Good Mornings
Quad Stretch
Then:
Front Squats
Deadlifts
*Complete Strength
Then
HSPUs
Heavy Warm Up 1
5min for Front Squat
Strength
E2MOM x 12min
5 Front Squats @ 70%
*Optional 30 Sec Plank
Heavy Warm Up 2
5min for Deadlift and HSPUs
WOD
Diane
21-15-9 For Time (15min Cap)
Deadlifts 225/155
Handstand Push Ups (x2 mod: 42-30-18 DB Strict Press 35/20)
Post WOD
Monthly Challenge
1min Plank
30 Sit Ups
1min Plank
Thursday, September 17, 2026
Rope and Sand
Warm Up
Track x 1 or Row
2 Rounds: 30 Sec Each
Air Squats
Sit Ups
Then:
Pigeon Pose
Eagles
Thoracic Opener
Then:
*Push Jerks
Complete Strength
Then
Rope Climbs
Sandbag Carry
Strength
12min
Work Up to a Heavy 3 Rep Push Jerk
5-5-4-4-3-3-3…
WOD
20min AMRAP
2 Rope Climbs (6 mod)
Sandbag Carry from Stones to Curb and Back
200m Run (Track x1)/250m Row
15 Air Squats
15 Sit Ups
Post WOD
Monthly Challenge
1min Plank
30 Sit Ups
1min Plank
Friday, September 18, 2026
Cluster Bomb
Warm Up
500m Row/Bike
Then 2 Rounds:
10 V Ups
15 Mason Twists
4 Shuttle Runs (D+B)
5 HSPUs
Then
Frog Pose
Scorpions
Wall Shoulder Opener
Then
Clusters
Core
3 Rounds: 4min Cap
12 V Ups
20 Russian Twists 35/25
WOD
For Time (28min Cap)
1000m Row/48-36 Cal Bike
Then 4 Rounds:
6 Clusters @ 55%
9 Handstand Push Ups (x2 mod: 18 DB Strict Press 35/20)
6 Shuttle Runs (D+B)
Then:
1000m Row/48-36 Cal Bike
Post WOD
Monthly Challenge
1min Plank
30 Sit Ups
1min Plank
Saturday, September 19, 2026
Hero WOD: Wittman
Hero WOD Bio
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Warm Up
2 Rounds
45 Sec Sit Ups
10 KB Swings
8 Box Jumps
8 V Ups
Then:
Spiderman Stretch
Cobra
Child’s Pose
Quad Stretch
Then:
Power Cleans
Core: 4min Total
Tabata Alternating Hollow Rock/V Ups
8 Rounds: 20 on, 10 on
WOD
Wittman
7 Rounds For Time
15 KB Swings 55/35
15 Power Cleans 95/65
15 Box Jumps 24/20
Post WOD
Monthly Challenge
1min Plank
30 Sit Ups
1min Plank
Bring in the Tires!
September 7th- September 12th Daily WODs
Monday, September 7, 2026
CLOSED FOR LABOR DAY
Tuesday, September 8, 2026
Dirty Thirty
Warm Up
45 Sec Bike/Ski/Jog
Then
6 of Every WOD Move
*Coach Demo’s in Pairs: Stretch While Coach Demos
WOD
Dirty Thirty
For Time (30min Cap)
30 Box Jumps 24/20
30 Jumping Pull Ups
30 KB Swings 55/35
30 Lunges
30 Knees to Elbows (mod: Hanging Knee Raises)
30 Push Press 45/35
30 Supermans
30 Wall Balls 20/14
30 Burpees
30 Double Unders (x2)
Post WOD
Monthly Challenge
1min Plank
30 Sit Ups
1min Plank
Wednesday, September 9, 2026
Heavy Day: Deficit Deadlift + Bench Press
Warm Up
2 Rounds:
45 Sec Bike/Ski Erg/Job
PVC Shoulders
8 DB Bent Over Rows 35/25
Then:
30 Sec Baby Maker
30 Sec Frog Pose
Then:
Form Drills
Bail Procedure
Then:
Deadlifts
Bench Press
Heavy Warm Up
5min
Warm Up to 60% of Deadlift
WOD
Deadlift (Deficit???)
E2MOM x 12min
Min 0, 1: 12 @ 60%
Min 3, 4: 10 @ 65%
Min 6, 8: 10 @ 70%
Min 10: 8 @ 75%
Min 12: 8 @ 80%
Min 14: 8 @ 85%
Min 16: 6 @ 90%
THEN
Bench Press
E2MOM x 12min
Min 0: 12 @ 60%
Min 2: 10 @ 65%
Min 4: 10 @ 70%
Min 6: 8 @ 75%
Min 8: 8 @ 80%
Min 10: 6 @ 85%
Pair Up and Spot
On Your Own:
3 Sets of 10 DB Bent Over Rows 50/35 (Each Side)
Cool Down
Couch Stretch
Cat/Cow
Post WOD
Monthly Challenge
1min Plank
30 Sit Ups
1min Plank
Thursday, September 10, 2026
Stone Cold Walls
Warm Up
2 Rounds
10 Jumping Jack
10 Air Squats
Then
Scorpions
Spiderman Stretch
Arm Circles
Shoulder Rolls
Then
Wall Walks
Sandbags
Hang Cleans
Strength x1
15min
Work Up to a Heavy 3 Rep Hang Clean
8-7-6-5-4-3-3...
WOD
15min AMRAP
6 Sandbag Over Shoulder (AHAP)
2 Wall Walks (x3 mod: 6 HR Push Ups)
15 Air Squats
12/9 Cal Bike/200m Ski Erg
Post WOD
Monthly Challenge
1min Plank
30 Sit Ups
1min Plank
Friday, September 11, 2026
9/11 Tribue WOD
Warm Up
15 min
5 of Each WOD Move
THEN
Warm Up to WOD Weight
WOD
For Time
11 Box Jumps 30/24
25 Sit Ups
11 Thrusters 110/75
25 Wall Balls 20/14
11 C2B (16 Pull Ups, 23 R.R.)
25 Sit Ups
11 Power Cleans 170/120
25 S.A. Devil Press 50/35
11 HSPUs (x2 Box)
25 Sit Ups
11 KBS 75/55
25 DB Snatch
11 TTB (x2 Knee Riases/V Ups)
25 Sit Ups
11 Deadlifts 170/120
25 DB Lunges
11 Push Jerks 110/75
25 Sit Ups
9 Moves with 11 Reps, alternating with 9 moves at 25 reps (25 years ago)
Post WOD
Monthly Challenge
1min Plank
30 Sit Ups
1min Plank
Saturday, September 12, 2026
Bag Chasers
Team WOD: 3 Person Teams, Waterfall Style
Warm Up
2 Rounds:
8 Push Ups
8 Sit Ups
5 Pull Ups (8 Ring Rows)
Then:
Frog Pose
Spiderman Stretch
Cat/Cow
Then
Stones/Sandbags
WOD
???min AMRAP
6 Stones/Sandbags
12 Push Ups
12 Sit Ups
(Next Athlete Starts)
12 Pull Ups (18 Ring Rows)
Then Toss 4 Bags
Score = Total Points Scored in Bags
Post WOD
Monthly Challenge
1min Plank
30 Sit Ups
1min Plank
Bring in the Tires!
August 31st- September 5th Daily WODs
Monday, August 31, 2026
Last Call of Summer
Warm Up
2 Rounds: 30 Sec on, 15 off:
Jumping Jacks
Mountain Climbers
Then:
Pigeon Pose
Couch Stretch
Then:
8 Burpees
8 DB Snatch
Farmers Carry (Tree Line)
Then
Cleans
Front Squat
Strength
16min
Work Up to a Heavy Set Of
1 Power Clean
1 Squat Clean
1 Front Squat
WOD
21-15-9
DB Snatch (Each Side) 50/35
Push Ups
Air Squats
After Each Round
100m Farmers Carry AHAP
Post WOD
100 Air Squats
Tuesday, September 1, 2026
Overhead Achiever
Warm Up
200m Run (Track x1)
Then 2 Rounds:
8 Knee Raises (TTB)
10 Air Squats
Then
PVC Shoulders
Quad Stretch
Spiderman Stretch
Wrist Twists
Then:
Snatch Positions
Overhead Squats
Strength
EMOM x 13min
1 High Hang Snatch + 1 Low Hang Snatch + 1 Power Snatch
Start Light, Add Weight Every Other Round (After Min 1, 3, 5, etc.)
*Min 0, 2, 4, 6: Complete 2 Sets of the Complex
WOD
For Time
15-12-9
Overhead Squats @ 45%
Toes to Bar (x2 mod: 30-24-18 Hanging Knee Raises)
Then:
800m Run (Track x6)/1000m Row
Post WOD
Monthly Challenge
1min Plank
30 Sit Ups
1min Plank
Wednesday, September 2, 2026
Bench Marks
Warm Up
30 Sec On / 15 Sec Off x 2 Rounds:
Single Unders
Air Squats
DB Snatch
Slam Balls
Then:
30 Sec Baby Maker
30 Sec Scorpions
Then:
Bench Press
Strength
15min
Work Up to a Heavy 5 Rep Bench Press
8-7-6-5-5-5...
Pair Up and Spot
WOD
Buy in
75 Sit Ups
4 Rounds For Time
40 Double Unders (x2)
12 DB Snatch 50/35 (Total)
20 Air Squats
12 Slam Balls
*Stagger the Slam Balls if Necessary
Post WOD
Monthly Challenge
1min Plank
30 Sit Ups
1min Plank
Thursday, September 3, 2026
Heavy Day: 2 Front Squats + 1 Split Jerk
Warm Up
Down and Back:
Toy Soldier
Butt Kickers
High Knees
Karaoke
Then
PVC Shoulders
Couch Stretch
Wrist Twists
Ankle Twists
Form Drills
Front Squat
Split Jerk
Push Press
Heavy Warm Up
5min
Warm Up to 55% of Split Jerk
WOD
2 Front Squats + 1 Split Jerk
Min 0, 2, 4: 3 Sets @ 55%
Min 7, 9, 11: 3 Sets @ 65%
Min 14, 16: 2 Sets @ 75%
Min 19, 21: 1 Set AHAP
On Your Own:
5 Sets of 7 Push Press @ 60%
Cool Down
Pigeon Pose
Child's Pose
Post WOD
Monthly Challenge
1min Plank
30 Sit Ups
1min Plank
Friday, September 4, 2026
Fun on a Friday
Warm Up
6min AMRAP:
150m Ski Erg
10 DB Lunges
8 Push Ups
8 Air Squats
Then:
Pigeon Pose
Scorpions
Cat/Cow
Then:
Discuss Barbell
Strength
EMOM x 12min
Min 0: 6 Strict Press AHAP
Min 1: 6 3-Sec Pause Back Squats
Min 2: 40 Sec Wall Sit
WOD
19min AMRAP
10 Deadlifts @ 65%
20 Alternating DB Lunges 50/35 (Total)
10 Push Ups
200m Ski Erg (250m Row Only if Ski not available)
Post WOD
Monthly Challenge
1min Plank
30 Sit Ups
1min Plank
Saturday, September 5, 2026
Bucket List
Team WOD: 3 Person Teams, Waterfall Style
Warm Up
2 Rounds:
250m Row
8 Wall Balls 20/14
6 Burpees
Farmers Carry (Down and Back)
Then:
30 Sec Frog Pose
30 Sec Couch Stretch
Cat/Cow
WOD
35min AMRAP
Teams of 3, Waterfall Style
12 Wall Balls 20/14
6 Burpees
Farmers Carry (Tree Line) AHAP
(Next Athlete Starts)
250m Row/200m Ski Erg
Then Toss 4 Bozo Buckets
Score = Total Points Scored in Bozo Buckets
Post WOD
Monthly Challenge
1min Plank
30 Sit Ups
1min Plank
August 24th- August 29th Daily WODs
Monday, August 24, 2026
Heavy Day: Front Squat + Deadift
Warm Up
4 Rounds:
20 Mountain Climbers
1. Scorpions
2. Eagles
3. Pigeon Pose
4. Couch Stretch
Then
Form Drills
PVC
Empty Bar
Bail Procedure (Rig Distance/Clear Area)
Heavy Warm Up
8min: Warm Up to 55% of Front Squat
Strength
E2MOM x 18min: Front Squats
Min 0, 2: 10 @ 55%
Min 4, 6: 10 @ 65%
Min 8, 10: 8 @ 75%
Min 12, 14: 6 @ 85%
Min 16: 4 AHAP
Then
5 Sets of 7 Deadlifts @ 65%
Cool Down
Sumo Wall Stretch
Frog Pose
Post WOD
100 Air Squats
Tuesday, August 25, 2026
Rock Solid
Warm Up
2 Rounds, Down and Back:
20 High Knees
20 Butt Kickers
10 Toy Soldier
8 Box Jumps
8 KBS
Then:
Hip Flow 2
Then
Bench Press
*Complete Strength
Then
Stones/Sandbags
Strength
Bench Press
20min
Work Up to a Heavy 3 Rep Bench Press
7-7-6-6-5-5-4-4-3...
WOD
5 RFT
5 Stones/Sandbags AHAP
10 Box Jumps 24/20
15 KBS 55/35
Post WOD
100 Air Squats
Wednesday, August 26, 2026
Climb On
Warm Up
Down and Back:
Bear Crawl
High Knees
Butt Kickers
Then 2 Rounds:
8 Burpees
8 Box Step Overs
8 Wall Balls
Then:
Spiderman Stretch
Cobra
Quad Stretch
Downard Dog
Then:
Squat Cleans
Split Jerk
Then:
Rope Climbs
Strength
EMOM x 12min
Min 0: 3 Squat Cleans + 1 Split Jerk @ 55-60%
Min 1: 35 Sec Wall Sit
Min 2: 10 KB Side Bends 35/25 (Each Side)
WOD
4 RFT
2 Rope Climbs (6 mod)
10 Burpees
12 Box Step Overs 24/20
10 Wall Balls 20/14
Post WOD
100 Air Squats
Thursday, August 27, 2026
No Days Off
Warm Up
7min AMRAP:
8 Lunges (Add DB)
8 Slam Balls 30/20
8 Pull Ups
8 Leg Lifts
Then:
Cat/Cow
Touch Your Toes
Then:
Clean and Jerks
Push Press
Strength
EMOM x 15min
Min 0: 4-5 Clean and Jerk @ 55-60%
Min 1: 8 Pull Ups (12 R.R.)
Min 2: 10 Leg Lifts
WOD
16min AMRAP
6 Push Press @ 50%
10 Slam Balls 30/20
12 DB Lunges 50/35 (Total)
12/9 Cal Bike/200m Ski
Post WOD
100 Air Squats
Friday, August 28, 2026
Last Friday Standing
Warm Up
3 Rounds
8 Push Ups
8 TTB (12 mod)
1. Child’s Pose
2. Rig Shoulder Opener
3. Butterfly
Then
OHS
Strict Press
*Complete Strength
Then
Wall Walks
Strength
E2MOM x 16min
8 OHS @ 60%
*Optional 30 Sec Plank after Each Round
WOD
5 RFT
8 Strict Press @ 55%
10 TTB (15 mod)
3 Wall Walks (9 HR Push Ups)
Post WOD
100 Air Squats
Saturday, August 29, 2026
Partners in Heat
Partner WOD: Split Reps Evenly
Warm Up
30 Sec Jump Rope (DU Practice)
2 Rounds
6 Box Jumps 24/20
8 V Ups
10 Lunges
5 Burpees
Then:
Partner Stretch: Seated Forward Fold Assist
Couch Stretch
Butterfly
Hamstring
Torso Twist
Then
Deadlifts
Core
3 Rounds Each Partner:
10 V Ups
20 Mason Twists
WOD
For Time
80 Box Jumps 24/20
80 Deadlifts @ 40-45%
80 Burpees
80 Lunges (Each Side)
80 Double Unders (x2)
Post WOD
100 Air Squats
Bring in the Tires for Wednesday!
August 17th- August 22nd Daily WODs
Monday, August 17, 2026
Manic Monday
Warm Up
2 Rounds: 30 Sec on, 15 off:
Jumping Jacks
Mountain Climbers
Then:
100m Run/Row
8 KBS
8 Goblet Squats
8 Wall Balls
Then:
Hamstring Stretch
Forearm Stretch
Then
Power Snatch
OHS
Strength
EMOM x 14min
Even: 4-5 Power Snatch @ 55-60%
Odd: 6 OHS @ 55-60%
*Whichever is Weaker
WOD
16min AMRAP
12 Wall Balls 20/14
12 KBS 55/35
12 Goblet Squats 53/35
200m Run (Track x1)/250m Row
Post WOD
100 Air Squats
Tuesday, August 18, 2026
Terrific Tuesday
Warm Up
2 Rounds
8 Box Jump Overs
6 HSPUs (x2 Box, DB Press)
8 Sit Ups
8 TTB (V Ups)
Then:
Cobra
Child's Pose
Downward Dog
Then
Farmers Carry
Clean and Jerks
Strength
EMOM x 15min
Min 0: 4-6 Clean and Jerk @ 55-60%
Min 1: 20 Sit Ups
Min 2: Farmers Carry D+B
WOD
16min AMRAP
10 Box Jump Overs 24/20
10 HSPUs (x2 Box, DB Press)
10 TTB (17 V Ups)
Post WOD
100 Air Squats
Wednesday, August 19, 2026
Tire-d of Waiting
Warm Up
30 Sec, No Break:
Air Squats
Jump Rope
Then:
Downward Dog
Cat/Cow
Then
2 Rounds
10 DB Snatch
10 Wall Balls
Then
Power Cleans
Tire Flips
Sledgehammers
Strength
EMOM x 12min
Min 0: Tire Flips (Challenge Yourself)
Min 1: 16 DB Snatch 50/35
Min 2: 30 Sec Hollow Rock
WOD
16min AMRAP
10 Sledgehammer Hits (Each Side, Total 20)
8 Power Cleans @ 55%
10 Wall Balls 20/14
40 Double Unders (x2)
Post WOD
100 Air Squats
Thursday, August 20, 2026
Heavy Day: Push Press + Push Jerk
Warm Up
2 Rounds: 30 Sec on, 15 off:
Jumping Jacks
Plank Shoulder Taps
Then:
PVC Shoulder Stretches
Wrist Twists
Form Drills
Push Press
Push Jerk
Core
3 Rounds
20 Sit Ups
2 Shuttle Runs (D+B=1)
Heavy Warm Up
5min: Warm Up to 50% of Push Press
WOD
Min 0, 1: 5 Push Press + 5 Push Jerk @ 50%
Min 3, 4: 5 Push Press + 5 Push Jerk @ 60%
Min 6, 7: 3 Push Press + 4 Push Jerk @ 70%
Min 9: 3 Push Jerk @ 80%
Min 11: 2 Push Jerk @ 90%
Min 13: 1 Push Jerk @ 95%+ (PR Attempt)
Continue for a new max OR strip weight and then…
Min 15: 3 Push Jerk @ 75%
Min 17: 3 Push Press + 3 Push Jerk @ 65%
Min 19: 4 Push Press + 4 Push Jerk @ 55%
On Your Own
3 Sets of 8 Deadlifts @ 60%
Post WOD
100 Air Squats
Friday, August 21, 2026
TGIF Throwdown
Warm Up
7min AMRAP:
8 V Ups
6 Supermans
8 KBS
100m Run (Tree Line)/150m Row
Then:
Forearm Stretch
Wrist Twists
Wall Shoulder Stretch
Baby Maker
Then:
Hang Cleans
Thrusters
Back Squats
Strength
EMOM x 15min
Min 0: 8-10 Hang Cleans @ 60%
Min 1: 10 SLOW Supermans
Min 2: 6-8 Thrusters
WOD
16min AMRAP
10 Back Squats @ 50%
15 KBS 55/35
12 V Ups
200m Run (Track x1)/250m Row
Post WOD
100 Air Squats
Saturday, August 22, 2026
Saturday Sufferfest
Warm Up
3 Rounds:
150m Row/100m Run (Tree Line)
8 Lunges
6 DB Snatch (Total) 50/35
6 Wall Balls
Then:
Quad Stretch
Hamstring Stretch
Then:
Power Snatch
OHS
Core
3 Rounds: 8min Cap
12 Mason Twists (Each Side)
10 Leg Lifts
30 Sec Hollow Rock
WOD
For Time
30 Power Snatch @ 50%
30 OHS @ 50%
30 Wall Balls 20/14
30 DB Snatch (Total) 50/35
800m Run (Track x5)/640m Row
Post WOD
100 Air Squats
August 10th- August 15th Daily WODs
Monday, August 10, 2026
Stone Cold Monday
Warm Up
2 Rounds, Down and Back:
Bear Crawl
High Knees/Butt Kickers
Then:
8 Slam Balls
8 Box Step Overs
16 Back Scratchers
Then:
Hip Flow 1
Then
Front Squats
*Complete Strength
Then
Stones/Sandbags
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 Wall Sit
WOD
5 RFT
4 Stones/Sandbags AHAP
10 Slam Balls 30/20
8 Box Step Overs 24/20
30 Back Scratchers (Total)
Post WOD
100 Air Squats
Tuesday, August 11, 2026
Rope-A-Dope
Warm Up
3 Rounds
8 Ring Dips (x2 Box Dips)
8 DB Goblet Squats
8 Lunges (Add DB OH)
Then:
Forearm Stretch
Wrist Twists
Then
Push Press
*Complete Strength
Then
Rope Climbs
Strength
16min
Work Up to a Heavy 4 Rep Push Press
6-6-5-5-4-4...
WOD
4 RFT
2 Rope Climbs (6 mod)
8 Ring Dips (x2 Box Dips)
12 DB OH Lunges (Total)
10 Goblet Squats 53/35
Post WOD
100 Air Squats
Wednesday, August 12, 2026
Heavy Day: Deadlift + Hang Clean
Warm Up
1min Cardio
Then
Hip Flow 2
Then
3 Rounds
10 Air Squats
20 Sec Glute Bridges
Then
Form Drills
PVC
Empty Bar
Heavy Warm Up
8min: Work Up to 55% of Deadlift
WOD
Min 0, 3, 6: 3 Sets of 3 Deadlift + 3 Hang Clean @ 55%
Min 9, 12, 15: 3 Sets of 3 Deadlift + 2 Hang Clean @ 65%
Min 18, 21: 2 Sets of 2 Deadlift + 2 Hang Clean @ 75%
Min 24, 27: 1 Set of 2 Deadlift + 1 Hang Clean AHAP
Cool Down
Sumo Wall Stretch
Psoas Stretch
Post WOD
100 Air Squats
Thursday, August 13, 2026
Walk the Plank
Warm Up
30 Sec Jump Rope
Child’s Pose
Frog Pose
Eagles
6min AMRAP
8 Air Squats
16 Mason Twists
8 Sandbag Over Shoulder
Then
Complete Core
Then
Bench
Wall Walks
Core
3 Rounds: 6min Cap
12 Leg Lifts
10 Bicycles (Each Side)
20 Sec Hollow Hold
WOD
25 min AMRAP
6 Wall Walks (18 HR Push Ups)
16 Sandbag Over Shoulder AHAP
40 Mason Twists (Total)
20 Bench @ 50%
75 DUs (x2)
Post WOD
100 Air Squats
Friday, August 14, 2026
Could Be 21-15-9
Warm Up
2 Rounds
100m Run (Tree Line)
8 Burpees
Then
Quad Stretch
Calf Stretch
Shoulder Rolls
Rig Shoulder Opener
Then
Split Jerks
Front Squats
Thrusters
*Complete Strength
Then
HSPUs
Strength
EMOM x 14min
Even: 5-6 Split Jerks @ 55-60%
Odd: 8-10 Front Squats
WOD
12-9-6
Thrusters @ 50%
TTB (x2 V Ups)
HSPUs (x2 DB Press)
250m Ski or 12/9 Bike
Post WOD
100 Air Squats
Saturday, August 15, 2026
Bags to Riches
Team WOD: 3 Person Teams, Waterfall Style
Warm Up
2 Rounds:
45 Sec Bike/Ski
4 Shuttle Runs (D+B)
8 Box Jumps 24/20
8 Sit Ups
Then:
Spiderman Stretch
Pigeon Pose
Cat/Cow
Then:
Ring Dips
WOD
35min AMRAP
Teams of 3, Waterfall Style
12 Box Jumps 24/20
15 Sit Ups
(Next Athlete Starts)
10 Slam Balls 30/20
3 Shuttle Runs (Curb and Back)
Then Toss 4 Bags
Score = Total Points Scored in Bags
Post WOD
100 Air Squats
August 3rd- August 8th Daily WODs
Monday, August 3, 2026
Bench Mark: 1 Rep Max
Warm Up
2 Rounds: 30 Sec on, 15 Sec off:
Jumping Jacks
Mountain Climbers
Then:
Spiderman Stretch
Couch Stretch
Then:
8 Air Squats
8 Push Ups
8 Sit Ups
Strength
23min
Find Any 1 Rep Max
10 Empty Bar
5, 5, 3, 3, 1, 1, 1…
WOD
4 RFT
10 Air Squats
8 Push Ups
12 Sit Ups
12/9 Cal Bike/200m Ski Erg
Post WOD: Monthly Challenge
100 Air Squats
Tuesday, August 4, 2026
Heavy Day: Back Squat + Strict Press
Warm Up
2 Rounds: 30 Sec on, 15 off:
Jumping Jacks
Plank Shoulder Taps
Then:
Wall Shoulder Stretch
Quad Stretch
Baby Maker
Cat/Cow
Child’s Pose
Form Drills
PVC
Empty Bar
Bail Procedure
Heavy Warm Up
8min: Warm Up to 60% of Back Squat
Strength
E2MOM x 18min
Min 0: 10 Back Squats @ 60%
Min 2: 8 Back Squats @ 70%
Min 4: 6 Back Squats @ 75%
Min 6: 5 Back Squats @ 80%
Min 8: 3 Back Squats @ 85%
Min 10: 2 Back Squat @ 90%
Min 12: 6 Back Squats @ 75%
Min 14: 8 Back Squats @ 70%
Min 16: 10 Back Squats @ 60%
On Your Own
3 Sets of 8 Strict Press @ 55%
Cool Down
Sumo Wall Stretch
Psoas Stretch
Post WOD: Monthly Challenge
100 Air Squats
Wednesday, August 5, 2026
Hump Day Hustle
Warm Up
2 Rounds:
45 Sec Ski
8 Air Squats (Add Sandbag)
6 Pull Ups
Then:
Pigeon Pose
Forearm Stretch
Then:
Sandbag Carry D+B
Then
Power Cleans
Hang Cleans
Strength
EMOM x 12min
Min 0: 5-6 Power Cleans @ 65%+
Min 1: Sandbag Carry D+B (Any Hold)
Min 2: 30 Sec Hollow Hold
WOD
18min AMRAP
8 Hang Cleans @ 50%
10 Pull Ups (15 R.R.)
12 Sandbag Squats
200m Ski Erg (Only if Unavailable, Track x1)
Post WOD: Monthly Challenge
100 Air Squats
Thursday, August 6, 2026
Thirsty Thursday
Warm Up
20 High Knees
20 Butt Kickers
Then:
Scorpions
Eagles
Then:
6 DB Snatch (Each Side)
6 Box Step Ups
8 Air Squats
Then
Push Press
Strength
16min
Work Up to a Heavy 5 Rep Push Press
8-7-6-6-5-5-5...
WOD
5 RFT
10 DB Snatch (Each Side) 50/35
8 DB Box Step Ups 24/20
10 Air Squats
125m Row/100m Run (Tree Line)
Post WOD: Monthly Challenge
100 Air Squats
Friday, August 7, 2026
Friday Night Lights
Warm Up
3 Rounds
8 V Ups
8 Push Ups
8 DB Overhead Lunges (Each Side)
Then:
Wrist Twists
Forearm Stretch
Arm Circles
Then
Power Snatch
Push Jerk
Strength
EMOM x 14min
Even: 4-6 Power Snatch @ 55%
Odd: 8-10 Push Jerk
WOD
4 RFT
12 DB OH Lunges (Each Side)
12 V Ups
12 Push Ups
100m Run (Tree Line)
Post WOD: Monthly Challenge
100 Air Squats
Saturday, August 8, 2026
Hero WOD: Garrett
Hero WOD Bio
U.S. Marine Corps Captain Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia, was killed by an improvised explosive device in Herat Province, Afghanistan, on Aug. 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan and Caden.
Warm Up
2 Rounds
8 Goblet Squats
8 Push Ups
Then
Torso Twist
Shoulder Rolls
Then:
Set Up for HSPUs
Pull Ups
Strength/Skill
8min Cap
Accumulate 2min Each:
Wall Sit
Plank
Rig Hang
WOD
3 Rounds For Time
25 Goblet Squats 55/35
10 HSPUs (x2 Box, DB Press)
10 Pull Ups (15 R.R.)
Post WOD: Monthly Challenge
100 Air Squats
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