CrossFit Mokena

Sign Up HERE

Agenda:

Anatomy - Importance of Alignment for Jumping

Knowledge Bombs - Drills for the Feet and Breathing Support

Jump Rope - Practical Application

Question/Answer Session

March 16th-March 21st Daily WODs

MONDAY, MARCH 16th, 2026

Ides of March Tribute

Warm Up

2 Rounds

30 Sec Jump Rope

10 Wall Balls

4 Burpee Box Jumps

10 Sit Ups

Then

PVC Shoulder Stretches

Then

Complete Strength

Then

Dips

OHS

Strength

Death By Wall Balls 20/14

*First 5 Rounds: Jumping Jacks AND Wall Balls.

*First Round Starts with 5!!!

Min 0: 15 Sec Air Squat Hold

Min 1: 5 Jumping Jacks + 5 Wall Balls

Min 2: 6 Jumping Jacks + 6 Wall Balls

.

.

.

Min 11: 15 Wall Balls

Upon Failure: 35 sec Air Squat or Wall Sit Hold Each Min 

WOD

20 min AMRAP

8 Burpee Box Jumps 24/20

12 Ring Dips (Challenge Yourself)

6 OHS @ 60-65%

22 Sit Ups

15 DUs (x2)

Kinda Sorta Have DUs? Stick with it today!!! 

Post WOD Core

3 Rounds

15 Sit Ups

15 Back Scratches (Each Side) 

TUESDAY, MARCH 17th, 2026

Sign Up for the Pelvic Floor Workshop!

Warm Up

2 Rounds

8 V Ups

8 Push Ups

8 Lunges

Then

Scorpions

Eagles

Then

2 Rounds

6 DB Snatch

6 Deadlifts

6 Front Squats 

Strength

19min Total

12min

Work Up to a Heavy 3 Rep Front Squat

Move Bar to Floor

At Min 14

EMOM x 5min

7 Deadlifts @ Same Weight

*Remove Weight for Safety!!! 

WOD

For Time

30 Sec Plank Buy In Each Round

10-8-6-4-2

DB Snatch 50/35 (Total)

V Ups

Push Ups

Lunges (Total)

*Challenge: Lunge w/DB 

WEDNESDAY, MARCH 18th, 2026

Pelvic Floor Workshop this Weekend!

90 sec cardio

2 Rounds

8 Lunges (Add Plate/Weight)

8 Slam Balls

8 DB Rows

4 Burpee Tap Box Jumps

Then

Forearm Stretch

Box shoulder Stretch

Quad

Psoas/Hamstring

Then

Battle Ropes

Skill/Cardio

10min

Work on Your Goat

Or

Ski/Bike

4 Rounds

MIN 0: 20 Battle ropes

MIN 1: 20 Weighted alt. Deficit reverse lunges- (front foot on plate)  

MIN 2: 12 Slam Balls

MIN 3: 10 DB single arm rows 

MIN 4: 8-10 Burpee (tap box) box jumps

MIN 5: REST

THURSDAY, MARCH 19th, 2026

Pelvic Floor Workshop Saturday!

Warm Up

10 Back Jumping Jacks

10 V Ups

30 Sec Plank

Then

Hip Flow 1

Then

2 Rounds

10 DB Deadlifts

10 Bench

10 V Ups

Then

Squat Cleans 

Strength

16min Total

E2MOM x 8min

6 Power Cleans @ 65%

LAST Rep, Return to Quads and Attempt 15 Sec Grip Strength Hold

E2MOM x 8min

6 Squat Cleans (No Hold)

*Adjust Weight if Necessary 

WOD

7RFT: 14 min Cap

14 DB Deadlifts 50/35

14 Bench (2 Sets)

14 V Ups 

Friday, March 20th, 2026

Pelvic Floor Workshop Tomorrow!

Warm Up

PVC Shoulder Stretches

Then

2 Rounds

10 Sit Ups

10 Walking Lunges

10 Air Squats (Add barbell)

Then

Scorpions

Cat/Cow

Then

Push Press

Jerk

Snatch

Strength

12min

Work up to a Heavy 3 Rep Push Press

At Min 14: Max Reps Jerks

WOD

15min AMRAP
10 Snatch @ 55%
10 Back Squats

10 Walking Lunges

10 Sit Ups

Saturday, March 21st, 2026

BAGS, CORN HOLE, TAILGATE TOSS

WHATEVER YOU CALL IT, IT’S FUN!

Warm Up

2min Row/Bike

Stretch w/Coach

1 Round of WOD

WOD

Teams of 3

???min AMRAP

8 Jumping Wall Balls

8 Single DB Step Overs 50/35

8 DB Snatches (4 Each Arm)

*Next Person Start

10/8 Cal Row/Bike

Toss 4 Bags

Once Your Team Reaches 20 pts

Reps Increase to 10!

AND: 10 Push Ups After the Row

Hole = 3pts

On the Board = 1pt 

MONDAY, MARCH 9th, 2026

SAFETY DAY!

Warm Up

300m Row

10 Sit Ups

10 Lunges

10 KBS

Then

Hip Flow 2

Then

Repeat Part 1

Then

Deadlifts

WOD

800m Row

21 KBS 55/35

21 OH Plate Lunges (EACH Leg)

21 Sit Ups

600m Row

15 KBS 55/35

15 OH Plate Lunges (EACH Leg)

15 Sit Ups

400m Row

9 KBS 55/35

9 OH Plate Lunges (EACH Leg)

9 Sit Ups

More than 12 people? Ski same distance or stagger

Strength

In Remaining Class Time

Work up to a Heavy 5 Rep Deadlift 

TUESDAY, MARCH 10th, 2026

HEAVY DAY: INCREASING BACK SQUATS THEN PUSH PRESS 

Warm Up

Down and Back

Butt Kickers

Toy Soldier

Shuffle (x2)

Hurdle Overs

Karaokee

Then

3 Rounds

10 Air Squats

20 Sec Baby Maker 

Form Drills

PVC, Empty Bar

Bail Procedure Safety!!!

Heavy Warm Up

8 min

Work up to 65% 

WOD

E2MOM x 10min

5-7 Back Squats

Min 0, 2: 65%

Min 4, 6, 8: 70%

E2MOM x 12min

2-3 Back Squats

Min 10, 12: 75%

Min 14, 16: 80%

Min 18: 85%

Min 20: 90%

Then

On Your Own

5 Sets of 7 Push Press @ 60% 

Cool Down

Sumo Wall Stretch

Psoas Stretch

Baby Maker

Scorpions

WEDNESDAY, MARCH 11th, 2026

Howdy Partner 

Warm Up

90 sec cardio

30 sec work /  no rest 

Air sq / OH sq (no weight)

Toe touch / single leg DL (no weight)

Rig shoulder opener / push-ups

Quads / calf stretch

Lateral lunges / 

Child's pose progression

Fingers on the temple twist

Fingers reach to the ceiling, twist 

Thread the needle twist

Partner Strength/Cardio

For time- 12 min cap

P1 works, P2 holds. Both finish each movement before advancing.

250m Row

Rig hang

200m Ski

Wall sit

12/9  Bike

Hollow hold

???min AMRAP

All Moves are Total Reps

10 SA overhead squat 

20 Single-leg Deadlift

30 Alt DB Hang Snatches 

40 Single DB curl to OH press 

50 Lateral Lunge

25 ft Arms only sled pull 

THURSDAY, MARCH 12th, 2026

I CAN’T FEEL MY LEGS WHEN I’M WITH YOU 

Warm Up

2 Rounds

8 Wall Balls

8 Step Ups

8 Box Jumps

8 Walking Lunges

Then

Stretch Legs with Coach

Then

Complete Core Work

Then

Snatch Deadlfits

Snatch Pulls

Snatches

OHS 

Core

3 Rounds

15 Sit Ups

30 Sec Plank

14 Plank Hip Twists 

Strength

E2MOM x 14min

Snatches Starting @ 45%

12-10-8-7-6-5-4

Add 5% (Or More!) Each Round If Able

WOD

17min Cap
50 Box Jumps 24/20

25 Wall Balls 20/14
50/40 Cal Row/Ski/Bike

25 OHS 45/35

50 Step Ups (No Weight)
25 Walking Lunges (EACH Side)

FRIDAY, MARCH 13th, 2026

OPEN WOD 26.3 

Agenda:

Clipboards

Fill out your info TWICE at the Bottom!

Reading of Standards: PAY ATTENTION

Find a partner

Set up equipment  

Athlete 1: You have 8 min to be WOD ready

Athlete 1: Complete 26.3

Athlete 2: You have 8 min to be WOD ready

Athlete 2: Complete 26.3

WOD

For Time: 16 min Cap

2 Rounds

12 Bar Hopping Burpees

12 Cleans (See Weights)

12 Bar Hopping Burpees

12 Thrusters

After 2 Rounds: Add Weight and Continue

RX 95/65, 115/75, 135/85 JUMP

Scaled 65/45, 85/55, 95/65 May STEP

Masters RX 75/55, 95/65, 115/75 JUMP

Masters Scaled 55/35, 75/45, 85/55 May STEP

SATURDAY, MARCH 14th, 2026

Station Destroyer

Warm Up

Tic Tac Toe

Then

Coach Led Stretching

Then

2 Rounds

30 Sec Jump Rope

10 Cal Row

Then

6 of Each WOD Move

WOD

100 DB Snatches

Cal Row (M/M 120, M/F 108, F/F 96)

70 Light Thrusters

80 Wall Balls 20/14

200 DUs (600 Singles)

130 Sit Ups

120 Lunges w/Wall Ball

80 Ring Rows

1.       Complete in ANY Order BUT Must Finish the Station!

2.       Does not have to be split evenly

Monday, March 2nd, 2026

Last Call to Score Open Points!

 Warm Up

2 rounds

10 Sit Ups

10 Air Squats (Add KB)

10/8 Cal Row

4 Devil Press

Then

Cobra

Child’s Pose

Baby Maker

Quad Stretch

Then

Front Squats

Strength

15min

Work Up to a Heavy 4 Rep Front Squat

WOD

18 min AMRAP

15/12 Cal Row

10 S.A. Devil Press 50/35

15 Goblet Squats

10 HSPUs (8 DB Press Each Arm)

Tuesday, March 3rd, 2026

Open WOD 13.2

Warm Up

2 Rounds

10 Push Ups

Arm Circles/Rig Shoulder Opener

8 Box Jumps

Then

Complete Core Work

Then

Cobra

Cat/Cow

Butterfly Stretch

Then

8 of Each Barbell Move

Core

3 Rounds

10 KB Side Bends 35/25

8 TTB (12 mod)

20 Plank Hip Twists

30 Sec Plank

Strength

13min

Work Up to a Heavy 3 Rep Bench

WOD

10min AMRAP

5 Shoulder to Overhead 115/75

10 Deadlifts

15 Box Jumps 24/20

Scaled: 95/55, Step Ups

WEDNESDAY, MARCH 4th, 2026

You get an AMRAP, and you get an AMRAP 

Warm up

30 sec each x2

Air Squats / add KB

Plank / sit up

burpees

Box step up / add weight 

Then

Stretch w/ box

Hamstrings

forearms

Lats

Push up with rotation

Then

KB swings

Single KB Thrusters

Each section is 5 minutes. Complete the reps, then AMRAP the second movement with remaining time.

1) 50 Sit-ups

    Burpees

2 min Rest 

2) 50 Single arm Push Press (total)

    Weighted step-ups

2 min Rest 

3) 50 Goblet Squats

    KB swings

2 min Rest 

4) 50 Single Arm Thrusters (total)

    Wide push-ups on box

Score is total AMRAP reps

Post WOD - Accumulate 2 min rig hold

THURSDAY, MARCH 5th, 2026

MOVES NOT IN 26.2…Hopefully!!!

Warm Up

15 Cal Row/Bike/Ski

6 of Each WOD Move

30 Sec Plank

Then

Psoas/Hamstring Stretch

Wall Shoulder Stretch

Then

Cleans

Strength

15min

Work Up to a Heavy Touch-n-Go 3 Rep Clean

Any Kind 

WOD

For Total Time

4 Rounds

10 Wall Balls 20/14

10 Cal Row

10 Thrusters 95/65

10 Pull Ups (15 R.R.)

10 V Ups

Immediately Into

2min Plank

Immediately Into

3 Rounds

10 Push Ups

10 Lunges

10 Back Squats

FRIDAY, MARCH 6th, 2026

OPEN WOD 26.2  

Agenda:

Clipboards

Fill out your info TWICE at the Bottom!

Reading of Standards: PAY ATTENTION

Find a partner

Set up equipment  

Athlete 1: You have 8 min to be WOD ready

Athlete 1: Complete 26.2

Athlete 2: You have 8 min to be WOD ready

Athlete 2: Complete 26.2

WOD

For Time: 15min Cap

80 ft Dumbbell Walking Lunges

20 Alternating DB Snatches

20 Pull Ups

80 ft Dumbbell Walking Lunges

20 Alternating DB Snatches

20 Chest to Bar

80 ft Dumbbell Walking Lunges

20 Alternating DB Snatches

20 Ring Muscle Ups

RX 50/35

Scaled 35/20, Jumping Pull Ups, Pull Ups, Chest to Bar

Masters RX 35/20

Masters Scaled 20/10 Jumping Pull Ups, Jumping C2B, Pull Ups

SATURDAY, MARCH 7th, 2026

HERO WOD HARPER

PHOENIX FIREFIGHTER BRAD HARPER, 23, OF PEORIA, ARIZONA, DIED WHILE ON THE SCENE OF A TWO-ALARM FIRE ON MAY 19, 2013. HARPER LOVED BEING A FIREFIGHTER AND HAD WORKED WITH THE PHOENIX FIRE DEPARTMENT, WHERE HE WAS ASSIGNED TO RESCUE 21, FOR TWO YEARS. HE IS SURVIVED BY HIS WIFE, LENA; THREE YOUNGER BROTHERS, RYAN, DANIEL AND JACOB; AND PARENTS, BOB AND CYNDY. 

Warm Up

90 Sec Row/Bike/Ski

Shoulder Rolls

Scorpions

Eagles

Then

3 Rounds

8 Push Ups

8 Lunges (Add Medball)

30 Sec Jump Rope

8 Ring Rows (Pull Ups)

8 Air Squats

Then

Cardio Burn

The Cleans

Cardio Burn

2 Rounds: Max Effort

1 min Push Ups

30 Sec Rest

1 min Med Ball Lunges

30 Sec Rest

1 min DUs

30 Sec Rest

1 min Ring Rows

30 Sec Rest

1 min Air Squats

1 min Rest!!! 

WOD

23min AMRAP

9 C2B (14 Pull Ups, 18 R.R.)

15 Power Cleans 135/95

21 Air Squats

700m Row

Feb. 23rd- Feb. 28th Daily WOD’s

Monday, Feb. 23rd, 2026

This is a Doozie!

Warm Up

30 Sec Jump Rope

10 Ring Rows

Then

2 Rounds: 30 on, 15 off

Sit Ups

Lunges (Add Plate)

KBS

Wall Balls

THEN

Baby Maker

Pigeon Pose

Childs Pose

THEN

Clean and Jerks

WOD

2RFT: Cap – End of Class

50 OH Plate Lunges 45/35

20 Clean and Jerk @ 45%

15 Pull Ups (25 Ring Rows)

20 Wall Balls 20/14

30 Sit Ups

30 KBS 55/35

75 DUs (x2)

Post WOD Core

3 Rounds

10 Plank Back Strokes (Total)

10 Dead Bugs (Each Side)

20 Toe Touches

Tuesday, Feb. 24th, 2026
Greatest Showman

Warm Up

30 Sec

Jump Rope

Burpees

Air Squats

Then

Hip Flow 1

Then

2 Rounds

6 TTB

8 Push Ups

10 Leg Swings

Then

Cleans

Push Press

Skill

11 min

Work on Your Goat

WOD

5RFT: 28min Cap

12 Cleans

12 Push Press @ 60-65%

12 TTB (18 mod)

10/8 Bike or 10/8 Ski

Wednesday, Feb. 25th, 2022

Crazy 8’s 

Warm Up

2 Rounds

10 Air Squat / Suitcase Squat

10 Pushups / Devil press 

5 Burpees / broad jump

10 Lunges/add DB

Then

Touch Toes

Butterfly

Torso Twist

Child’s Pose

Cardio Jam

8 min AMRAP

8 Situps

8 Mt climbers (Each Side)

8 Inch worms 

8 Wall balls 

WOD

10 RFT - 30 min cap 

10 DB Hang Clean & Press 35/20 

8 DB Suitcase Squat

6 DB Lunges (each leg)

4 DB Devil Press

2 Burpee Broad Jumps

Thursday, Feb. 26th, 2026

Fricken 14

Warm Up

2 Rounds: 30 Sec Each

Jumping Jacks

Superman Hold

Hollow Rock Hold

Walking Lunges

K2E (Knee Raises)

Break

Then

Psoas/Hamstring

Bench

*Complete Tabatas

Then

Power Cleans

Strength/Core 

14min total

3 rounds of Tabata

Tabata Empty Bar Bench

1 min rest

Tabata Alternating Superman/Hollow Rock Holds

1 min rest

Tabata Wall Balls 20/14

WOD

14 min AMRAP

4 Power Cleans @ 75%

12 K2E (18 Knee Raises/V Ups)

24 OH  Walking Lunges 45/35 (Use the Turf)

30 Sec Plank

End on Plank? Finish It!

Friday, Feb. 27th, 2026

Open WOD 26.1

 Agenda:

Clipboards

Fill out your info TWICE at the Bottom!

Reading of Standards: PAY ATTENTION

Find a partner

Set up equipment  

Athlete 1: You have 9 min to be WOD ready

Athlete 1: Complete 26.1

Athlete 2: You have 9 min to be WOD ready

Athlete 2: Complete 26.1

WOD

For Time: 12 min Cap

20 Wall Balls

18 Box Step Overs

30 Wall Balls

18 Box Step Overs

40 Wall Balls

18 Medball Step Overs

66 Wall Balls

18 Medball Step Overs

40 Wall Balls

18 Box Step Overs

30 Wall balls

18 Box Step Overs

20 Wall Balls

Saturday, Feb. 28th, 2026

Hero WOD Bradshaw

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Warm Up

Ankle Twists/Calf Stretch

30 Sec Jump Rope

Hamstring Stretch

Quad Stretch

30 Sec Jump Rope

Wall Shoulder Stretch

Arm Circles

30 Sec Jump Rope

Then

HSPUs/DB Strict Press

Pull Ups/Tri Ext.

Then

Warm Up for Deadlifts

WOD

10 RFT

3 HSPUs (9 DB Strict Press)

6 Deadlifts 225/155

12 Pull Ups (18 Single DB Tricep Extensions)

24 DUs (x2)

Monday, Feb. 16th, 2026

Cora, a Memorial WOD

Cora was a 13 year old high school student athlete who was a member of 3 Peaks CrossFit and took her life Dec. 19th, 2018. Cora was their September Student Athlete of the Month and created this WOD herself. Her Member Spotlight: https://3peakscrossfit.com/cora/

Warm Up

2 Rounds: 30 Sec on, 15 off

Sit Ups

Calf Stretch

Box Jumps

Burpees

Box Shoulder Stretch

Then

2 Rounds

5 Pull Ups

5 HSPUs

Shoulder Rolls

Wrist Twists

WOD

21-18-15-12-9-6-3

Sit Ups

Box Jumps 24/20

Burpees

Pull Ups (x2 R.R./Flys)          

3 HSPUs Between Each Round (x2 Box/DB Press)

Tuesday, Feb. 17th, 2026

Fun Times Ahead!

Warm Up

2 Rounds as Class

8 Reverse Burpees

8 Med Ball Cleans

Then

30 Sec Stretch

Quad

Cat/Cow

Rig Shoulder Opener

Then

Wall Walks

Then

Back/Front Squats

Strength

E2MOM x 10min

8 - 3 Sec Pause Back Squats @ 45-50%

2min Rest

E2MOM x 10min

8 - 3 Sec Pause Front Squats @ 45-50%

WOD

13min AMRAP

8 Reverse Burpees (12 Regular)

12 Med Ball Cleans 20/14

4 Wall Walks (12 HRPUs)

1 Shuttle Run ALL the way Down and Back

Wednesday, Feb. 18th, 2026

🎵All Single Kettlebells all the Single Kettlebells🎵 

Warm Up

2 Rounds

10 Pushups / KB chest press 

10 Lunges / add plate

10 KB Shoulder Press

10 Single Leg KB Deadlifts

30 sec side plank

Then

Stretch

Hamstring

Calf

Quad

Rig Shoulder Opener

Then
Discuss Sleds

WOD 1

12 min AMRAP

25 ft Sled Push (light & fast)

8 Jump Lunges (Plate Optional) 

300m Row

WOD 2

4 RFT

10 Single Leg KB Deadlift 

12 Single KB chest press

14 Deficit lunges (front foot on plate)

16 Single KB shoulder press 

1 min side plank

*AHAP for KB Shoulder/Chest Press

Thursday, Feb. 19th, 2026

Heavy Day: Big Clean Complex

Warm Up

Wrist Twists

Forearm Stretch

Then

15 Jumping Jacks

10 Leg Swings

10 PVC Pass Through

5 PVC Around the Worlds

Then

Wrist Twists

Forearm Stretch

Form Drills

Clean Positions

Press, Push, Split

Heavy Warm Up

Warm Up to 55% of Push Press

MORE Wrist Twists and Forearm Stretching!

WOD

6 Sets for Max Load

High Hang Clean + Low Hang Clean + Floor Clean + Push Press

High Hang Clean + Low Hang Clean + Floor Clean + Push Jerk

High Hang Clean + Low Hang Clean + Floor Clean + Split Jerk

Goal: Final Set AHAP

Complete the WHOLE List – That’s 1 Set.

Add Weight and Complete the WHOLE List – That’s Set 2

Friday, Feb. 20th, 2026

Open WOD 22.1

Warm Up

10 Leg Swings

6 Box Jump Overs

Hamstring Stretch

10 Push Ups

Box Shoulder Stretch

10 DB Snatches

Forearm Stretch

10 Bench

Downward Dog

3 Wall Walks

Strength

15min

Work Up to a Heavy 5 Rep Bench Press

SPOT EACHOTHER!

WOD

15min AMRAP

3 Wall Walks (9 HR Push Ups)

12 Alternating DB Snatches 50/35

15 Box Jump Overs 24/20

Saturday, Feb. 21st, 2026

Hero WOD Ship

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Warm Up

PVC Shoulder Stretches

Then

2 Rounds

8 Air Squats

10 Leg Swings

5 Burpees

8 Low Box Jumps

(Increase Height Next Round)

Then

Box Shoulder Stretch

Butterfly

Hamstring

Quad

Then

Squat Cleans

Strength/Core

4 Rounds

S.A. Heavy KB Carry Down and Back (Switch Arms Each Round)

30 Sec Handstand Hold

30 Sec Plank 

Unable to HS - 1:15 Plank

WOD

9RFT

7 Squat Cleans 185/125

8 Burpee Box Jumps 30/24

Post WOD

3 Rounds

16 V Ups

24 Mason Twists

Monday, Feb. 9th, 2026

Every Day I’m Shuttlin’

Warm Up

2 Rounds

10 Air Squats

Baby Maker

10 Sit Ups

Butterfly

10 Box Jumps

Hamstring/Quad

30 Jump Rope

Downward Dog

Then

30 Sec

Push Up Plank in “Down” Position

Then

Shuttle Runs (D+B=1)

Core

3RFT: 6min Cap

10 Atomic Sit Ups (20 V Ups)

20 Plate Twisters (Total)

30 Flutter Kicks

Strength

Sally w/Push Ups

Upon Failure

Air Squats

WOD

For Time: 23min Cap

100 DUs (x2)

10 Box Jumps 24/20

3 Shuttle Runs (Down + Back = 1)

80 DUs

10 Box Jumps

4 Shuttle Runs

60 DUs

10 Box Jumps

5 Shuttle Runs

40 DUs

10 Box Jumps

6 Shuttle Runs

20 DUs

10 Box Jumps

7 Shuttle Runs

Tuesday, Feb. 10th, 2026

For Whom the KettleBell Tolls

Warm Up

8 Scapula Shoulder Presses: 3 Sec Hold

2 Rounds: 30 on 15 off

Sit Ups

Push Press

KBS

Lunges (Add KB)

Goblet Squats

Then

Stretch w/Coach

Deadlifts

Core

10min AMRAP

Accumulate 3 min Plank Hold

THEN AMRAP Remaining Time

15 Sit Ups

Bear Crawl Down

20 Med Ball Twisters 14/10

Bear Crawl Back

WOD

20min AMRAP

6 Push Press @ 65% (From Floor)

12 KBS 55/35

6 Lateral Bar Hopping Burpees

12 Deadlifts

6 KB Lunges (Each Leg)

12 Goblet Squats

Wednesday, Feb. 11th, 2026

No Weight Time 

Warm Up

2 Rounds

200m row or ski 

10 Air Squats

10 Pushups

5 Burpees

10 Mt. Climbers 

Then

Cat/Cow

Thoracic Opener

Cobra

Core: 5 min

Complete as many core reps as possible. You pick your movements. 

Ascending Rep Ladder - 20 min 

Start with 5 reps / 5 sec hold, adding 1 rep/sec each round

Air Squat

Pushups

Burpees

Rig Hold

Mountain Climbers 

Plank

*score is the highest ladder #

Row Relay Finisher - 8 min 

teams of 2 or 3 - YGIG 

200m Row or Ski (MUST YOU SAME PIECE OF EQUIPMENT AS PARTNERS)

P1 Rows/Skis as quickly as possible while p2 & p3 rest

The goal is to get as many meters as possible

Thursday, Feb. 12th, 2026

It's Never Good if C. Christie Programs Rest Time...

Warm Up

90 Sec Row/Bike/Ski

Then

Ninja Flow

Then

10 Box Steps Ups

20 Sec Quad Stretch

10 DB Box Step Ups

20 Sec Baby Maker

10 DB Push Press

Then

30 Sec of Each WOD Hold

WOD

34min Total

5 Rounds: 2min Of:

20 Single DB Box Step Ups 50/35

M.E. Push Press 35/20

2min Rest Between Rounds

Score is # Push Press

Then

5 Rounds: Start at min 20

1min Row/Bike/Ski (Your Choice)

1min “Hold”

1.       Plank

2.       Wall Sit

3.       Rig Hang

4.       Air Squat

5.       H.S. (Another Plank)

1min Break Between Rounds

Stagger Row and Hold if Necessary

No Score

Friday, Feb. 13th, 2026

Heavy Day: Twist on the Total

Back Squat, Strict Press, Deadlift

Warm Up

1 Round

15 Air Squats

10 Leg Swings

10 Arm Circles

15 Air Squats

Butterfly Stretch

Rig Shoulder Opener

15 Air Squats

Touch your Toes Stretch

10 Shoulder Rolls

Form Drills

Empty Bar of Each Move

Heavy Warm Up

5 min

Work Up to 50% of Back Squat

WOD

On Your Own Time:

Start @ 50% Add 10% Each Round

Goal: 90% for Set of 2

10-8-6-4-2

Back Squat

Strict Press

Deadlift

Cool Down

Frog Stretch

Banded Shoulder Stretches

Wide V Forward and Side

Saturday, Feb. 14th, 2026

Love Birds – Partner WOD

Warm Up

90 Sec Cardio

Then

Hip Flow 2

Then

5 of Each WOD Move

WOD

Partner A Completes a Round: Partner B Holds

10 Rounds (5 Each)

8 Wall Balls

4 Power Cleans

While Your Partner Works:

Hold a Plank

THEN

10 Rounds (5 Each)

8 Burpees

4 Thrusters (Challenging!)

While Your Partner Works:

Hold a Farmers Carry

THEN

10 Rounds (5 Each)

8 TTB (12 V Ups)

4 Squat Cleans

While Your Partner Works:

Hold a Plate OH 35/25

*Weight Based on Challenging Thruster

Post WOD

30 Partner Med Ball Sit Ups

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!

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