CrossFit Mokena
November 2nd- November 7th Daily WODs
Monday, November 2, 2026
Snatch, Swing, Repeat
Warm Up
7min AMRAP:
100m Run (Tree Line)
8 Wall Balls
8 KBS
6 HR Push Ups
5 TTB (Knee Raises)
20 Sec Hollow Rock
Then:
Thoracic Opener
Downward Dog
Frog Pose
Wrist Twists
Then:
Power Snatch
Strength
EMOM x 12min
Min 0: 3-5 Power Snatch @ 65%
Min 1: 10 TTB (15 Knee Raises/V Ups)
Min 2: 30 Sec Hollow Rock
WOD
For Time (25min Cap)
800m Run (Track x6)/1000m Row
Then 21-15-9:
Wall Balls 20/14
KBS 55/35
HR Push Ups
Then:
800m Run (Track x6)/1000m Row
Post WOD
Chad Prep: 200 Step Ups
Tuesday, November 3, 2026
Spot Me!
Warm Up
2 Rounds: 30 Sec On, 15 Sec Off
Bike/Row
DB Lunges
Box Jumps
Wall Sit
Then:
Cobra
Runners Lunges
Praying Mantis
Shoulder Rolls
Then:
Bench Press
Spot Procedure
Then
Devil Press
Strength
E2MOM x 18min
8 Bench Press @ 60-65% + Optional 30 Sec Wall Sit
Pair Up and Spot
WOD
15min AMRAP
8 Devil Press 35/20 (2 DBs)
8 Alternating DB Lunges 35/20 (Total)
8 Box Jumps 24/20
12/9 Cal Bike/250m Row
Post WOD
Chad Prep: 4 Rounds:
40 Step Ups
15 Calf Raises
Wednesday, November 4, 2026
Tabata Five-Way
Warm Up
1min Bike/Ski Erg
Then Down and Back:
High Knees
Butt Kickers
Bear Crawl
Then 2 Rounds:
5 Slam Balls
6 DB Snatch (Total)
8 Goblet Squats
5 Burpees
Then:
Baby Maker
Wall Shoulder Stretch
Core
EMOM x 6min
Even: 12 Leg Lifts
Odd: M.E. 35 Sec Mason Twists 25/15
WOD
Tabata Rotation: 24min
8 Rounds Each, 20 Sec On, 10 Sec Off
Slam Balls 30/20
DB Snatch 50/35
Goblet Squats 50/35
Burpees
Cal Bike/Ski Erg
*1min Break Between Tabatas
*Stagger for the Slam Balls/Bike/Ski
*Score is Total Reps
Post WOD
Chad Prep: 250 Step Ups (Add a Vest)
Thursday, November 5, 2026
Heavy Day: 1 Power Clean + 2 Front Squats
Warm Up
Coach Goes, You Go:
10 Air Squats
5 Inch Worms
10 Glute Bridges
Then:
Wrist Twists
Quad Stretch
Pigeon Pose
Form Drills
Empty Bar
Heavy Warm Up
5min
Warm Up to 55% of Power Clean
WOD
1 Power Clean + 2 Front Squats
E2MOM x 20min
Min 0, 2: 2 Sets @ 55%
Min 4, 6: 2 Sets @ 60%
Min 8, 10: 2 Sets @ 65%
Min 12, 14: 2 Sets @ 70%
Let’s Slow Down!
Min 17, 20: 2 Sets @ 75-80%
On Your Own:
5 Sets of 6 Snatch Grip Deadlifts @ 60-70% of DL
Cool Down
Psoas Stretch
Sumo Wall Stretch
Post WOD
Chad Prep: 2 Rounds:
75 Step Ups
1min Wall Sit
Friday, November 6, 2026
Rock Solid
Warm Up
200m Run (Track x1)
30 Sec Jump Rope
Calf Stretch
5 Pull Ups (8 Ring Rows)
Rig Shoulder Opener
30 Sec Jump Rope
Hamstring Stretch
6 Box Jumps
10 PVC Overhead Squats
Then:
Overhead Squats
Stones
Strength
E2MOM x 12min
Overhead Squats
8-8-6-6-4-4
Start Light, Add Weight Each Round
WOD
4 RFT (25min Cap)
200m Run (Track x1)/12-9 Cal Bike
12 Pull Ups (18 R.R.)
4 Stones AHAP
40 Double Unders (x2)
10 Box Jumps 24/20
Post WOD
Chad Prep: 5 Rounds:
30 Step Ups
20 Sec Air Squat Hold
Saturday, November 7, 2026
Long Haul Saturday
Warm Up
250m Row
Then 2 Rounds:
6 Box Step Overs
5 TTB (Knee Raises)
3 Sandbag Over Shoulder
6 Supermans
Then:
Spiderman Stretch
Child's Pose
Forearm Stretch
Then:
250m Row
Then:
HSPU Options
Clean and Jerks
Strength
EMOM x 10min
Even: 5-8 HSPUs (x2 LEGIT Box Attempts)
Odd: 40 Sec SLOW Supermans
WOD
???min AMRAP
400m Ski Erg/500m Row
12 Box Step Overs 24/20
8 Clean and Jerks @ 50%
8 TTB (12 Knee Raises)
4 Sandbag Over Shoulder AHAP
Post WOD
Chad Prep: 300 Step Ups (Vest Optional)
*Work on Pacing and Strategy!
October 26th- October 31st Daily WODs
Monday, October 26, 2026
Death by Dumbbells
Warm Up
Down and Back:
Shuffle
Karaoke
Bear Crawl
Toy Soldier
Then 2 Rounds:
8 DB Snatch
8 Goblet Squats
10 KBS
6 Push Ups
6 Sit Ups
Then:
Downward Dog
Butterfly
Hamstring Stretch
Torso Twist
Then:
Deadlifts
Strength
E2MOM x 14min
Deadlifts
10-10-8-8-6-6-4
Start Light, Add Weight Each Round
WOD
17min Total
Death By DB Snatch 50/35 (Total)
Min 0: 30 Sec Wall Sit
Min 1: 1 DB Snatch (Each Side) + 1 Goblet Squat
Min 2: 2 DB Snatch (Each Side) + 2 Goblet Squats
Etc.
Min 8: 8 DB Snatch Each Side + 8 Goblet Squats
Upon Failure: 30 Sec Wall Sit
2min Rest: Start at Min 11
6min AMRAP
12 KBS 55/35
10 Push Ups
15 Sit Ups
Post WOD
Monthly Challenge Chad 1000X 11/11
4 Rounds: 30 Step Ups, 20 Sec Wall Sit (Goal: Limit Breaks)
Tuesday, October 27, 2026
Grinder Season
Warm Up
Mini Cardio WOD!
3 Rounds:
250m Row
10 Air Squats
8 Sit Ups
6 Slam Balls
Then:
Ninja Flow
Then:
Stones
Thrusters
WOD
For Time (32min Cap)
1000m Row/48-36 Cal Bike
Then 3 Rounds:
10 Thrusters @ 45%
12 Slam Balls
6 Stones/Sandbags AHAP
20 Sit Ups
Then:
1000m Row/48-36 Cal Bike
Post WOD
Monthly Challenge Chad 1000X 11/11
180 Step Ups (Vest Optional) Work on Strategy
Wednesday, October 28, 2026
Tire Me Out
Warm Up
2 Rounds:
45 Sec Bike/Ski
10 Goblet Squats 55/35
10 Banded Pull Downs
8 V Ups
20 Sec Hollow Rock
Then:
Frog Pose
Downward Dog
Torso Twist
Then:
Sledgehammer Hits
Tire Flips
Strength
EMOM x 15min
Min 0: 16 Sledgehammer Hits (8 Each Side)
Min 1: 12 Goblet Squats 55/35
Min 2: 30 Sec Hollow Rock
*Safety: Only 4 People Per Tire
WOD
15min AMRAP
3-6 Tire Flips (Challenge Yourself)
10 Banded Pull Downs (EACH Way)
15 V Ups
12/9 Cal Bike/200m Ski Erg
Post WOD
Monthly Challenge Chad 1000X 11/11
3 Rounds: 40 Step Ups, 30 Sec Wall Sit (Goal: Limit Breaks)
Thursday, October 29, 2026
Heavy Day: 1 Squat Clean + 1 Split Jerk
Warm Up
Down and Back:
Knee Pulls
High Knees
Toy Soldier
Shuffle (x2)
Then 3 Rounds:
10 Air Squats
20 Sec Baby Maker
Then:
Wrist Twists
Thoracic Opener
Couch Stretch
Form Drills
PVC
Empty Bar
Bail Procedure
Then:
Squat Cleans
Split Jerks
Front Squats
Heavy Warm Up
5min
Warm Up to 50% of Split Jerk
WOD
Min 0, 3, 6: 3 Sets of 3 Squat Cleans + 2 Split Jerks @ 50%
Min 9, 12, 15: 3 Sets of 3 Squat Cleans + 2 Split Jerks @ 60%
Min 18, 21: 2 Sets of 2 Squat Cleans + 1 Split Jerk @ 70%
Min 24, 27: 2 Sets of 1 Squat Clean + 1 Split Jerk @ 80%
Min 30: 1 Squat Clean + 1 Split Jerk AHAP
Cool Down
Pigeon Pose
Psoas Stretch
Post WOD
Monthly Challenge Chad 1000X 11/11
200 Step Ups (Add a Vest)
Friday, October 30, 2026
Halloween Celebration Tomorrow!
Warm Up
2 Rounds: 30 Sec On, 15 Sec Off
Bike/Ski
Shuttle Runs
DB Lunges
Back Scratchers
Then:
Cobra
Child’s Pose
Calf Stretch
Shoulder Rolls
Then:
Complete Core
Then:
Bench Press
Power Snatch
Core
3 Rounds: 6min Cap
15 Toe Touch Crunches
10 Bicycles (Each Side)
12 Back Scratchers (Each Side)
Strength
E2MOM x 12min
Bench Press
10-8-8-6-6-4
Start Light, Add Weight Each Round
Pair Up and Spot
WOD
12min AMRAP
6 Shuttle Runs (D+B)
10 Power Snatch @ 45%
14 DB Lunges 50/35 (Total)
Post WOD
Monthly Challenge Chad 1000X 11/11
100 Step Ups, 2min Wall Sit, 100 Step Ups
Costumes Welcome Tomorrow!
Saturday, October 31, 2026
Happy Halloween!
Equipment Needed:
KB
Wall Ball
Barbell
Box
Ab Mat
Jump Rope
Warm Up
5 of Each WOD Move
Then
Warm Up and Set Up to WOD Weight
WOD
For Time
31 Slam Balls (Complete at ANY Time!)
31 KBS 55/35
31 Wall Balls 20/14
31 V Ups
31 Lunges (EACH Leg)
31 Push Jerks
31 Sit Ups
31 Box Jumps 24/20
31 Hang Cleans
31 Deadlifts
Rules: Each move must be UNBROKEN. Every break/rest = 10 Mountain Climbers on the Spot.
Rest as long as needed between moves.
Costume Issues: Dealer's Choice! Pick ANY Move You Can Do
Post WOD
Monthly Challenge
Chad Prep: 250 Step Ups (Vest Optional)
October 19th- October 24th Daily WODs
Monday, October 19, 2026
Heavy Day: Back Squat + Strict Press
Warm Up
Down and Back:
Butt Kickers
High Knees
Toy Soldier
Shuffle
Bear Crawl
Then 3 Rounds:
10 Air Squats
20 Sec Glute Bridges
Then:
Rig Shoulder Opener
Psoas/Hamstring Stretch
Ankle Twists
Form Drills
Empty Bar
Bail Procedure
Heavy Warm Up
5min
Warm Up to 60% of Back Squat
WOD
Back Squat
E2MOM x 16min
Min 0, 2: 10 @ 60%
Min 4, 6: 8 @ 70%
Min 8, 10: 6 @ 80%
Min 12, 14: 4 @ 85%+
2min Change Weights
Strict Press
E2MOM x 12min
EVERY SET: Almost Fail
Min 0, 2: 8
Min 4, 6: 6
Min 8, 10: 4
Cool Down
Frog Pose
Couch Stretch
Post WOD
Monthly Challenge
140 Step Ups (Vest Optional), 1 min Wall Sit
Tuesday, October 20, 2026
Coach Christie's Bday WOD
10/20/1984
Warm Up
2 Rounds, 30 on 15 off
Jumping Jacks
Jump Rope
Calf Stretch
Then
Wall Shoulder Stretch
Quad Stretch
Then Discuss
HSPUs
Power Cleans
WOD
21-18-15-12-9-6-3 (84 Reps Total)
DUs (x2)
Air Squats
HSPUs (x2 Seated DB Press)
Power Cleans @ 50%
After Each Round
2 TGUs Each Arm 55/35
Post WOD
Monthly Challenge
3 Rounds: 40 Step Ups, 20 Sec Air Squat Hold
Let's post pictures of Misty on socials today!!! Tag @CFMokena on IG and CrossFit Mokena on Facebook!
Wednesday, October 21, 2026
Load Bearing
Warm Up
90 Sec Bike/Ski
Then 2 Rounds:
30 Sec Jump Rope
8 Sandbag Squats
8 Sandbag Lunges
Sandbag Carry
6 TTB
Then:
Cat/Cow
Spiderman
Praying Mantis
Shoulder Rolls
Then:
Wall Walks
Push Jerks
Strength
EMOM x 16min
Min 0: 5-6 Push Jerks @ 60%
Min 1: 2 Wall Walks (6 HR Push Ups)
Min 2: 12 TTB (18 V Ups)
Min 3: Sandbag Carry D+B (Any Hold)
WOD
14min AMRAP
10 Sandbag Squats AHAP
10 Sandbag Lunges
40 Double Unders (x2)
12/9 Cal Bike/200m Ski Erg
Post WOD
Monthly Challenge Chad 1000X 11/11
175 Step Ups
Thursday, October 22, 2026
Bench and Beyond
Warm Up
250m Row
10 Wall Balls
LIGHT Farmers Carry
Then:
Full Body Stretch with Coach
Then:
Bench Press
Strength
E2MOM x 14min
Bench Press
12-10-10-8-8-6-6
Start Light, Add Weight Each Round
Pair Up and Spot
WOD
5 RFT: Cap – End of Class
Farmers Carry (Tree Line) AHAP
12 Wall Balls 20/14
250m Row
*Don’t Feel Bad If You Don’t Finish!!!
Post WOD
Monthly Challenge Chad 1000X 11/11
60 Step Ups, 1min Wall Sit, 60 Step Ups
Friday, October 23, 2026
Tabata Overhead
Warm Up
2 Rounds
10 Air Squats
10 Mountain Climbers
Then
Quad Stretch
Forearm Stretch
Sumo Wall Stretch
Wall Shoulder Opener
Shoulder Rolls
Then:
Overhead Squats
*Complete Strength
Discuss Dips
Discuss Ski Erg
Strength
13min
Work Up to a Heavy 3 Rep Overhead Squat
Starting at 45%
6-5-5-4-4-3-3...
WOD
Tabata Rotation: 19min
8 Rounds Each, 20 Sec On, 10 Sec Off
Dips (CHALLENGE YOURSELF)
Air Squats
Mountain Climbers (Each Side)
Ski Erg
*1min Break Between Tabatas
*No Score – Just Work
Post WOD
Monthly Challenge Chad 1000X 11/11
150 Step Ups (Add a Vest or Hold Light DBs)
Saturday, October 24, 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
2 Rounds:
8 Push Ups
20 Sec Rig Hang
20 Sec Wall Sit
Then
Attempt Static Ring Hold (Box)
Then:
Eagles
Scorpions
Child's Pose
*Complete Strength
HSPUs
Rope Climbs
Strength/Skill
7min Cap
Accumulate 1min:
Rig Hang
Static Ring Hold (Box)
Handstand (Plank)
2min:
Wall Sit
WOD
Falkel
25min AMRAP
8 HSPUs (x2 Box or DB Press)
8 Box Jumps 30/24
1 Rope Climb (x3 mod)
Post WOD
Monthly Challenge Chad 1000X 11/11
200 Step Ups
Bring in the Tires for Wednesday!
Your first class is free.
Book yours below, or text us at 815-277-9179.
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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