CrossFit Mokena
Oct 27th- Oct. 31st Daily WODs
Monday, Oct. 27th, 2025
Devilish Dumbbells – Costumes Welcome Friday!
Warm Up
3 Rounds
7 KBS
7 Push Ups
7 Air Squats
1: Leg Swings
2: Frog Pose
3: Calf Stretch
Then
Baby Maker
Forearm Stretch
Wrist Twists
Quad Stretch (Each Leg)
Then
Devil Press
OHS
Strength
E2MOM x 10min
6-8 OHS @ 60% + 30sec Plank
WOD
For Time
10-9-8-7-6-5-4-4-4-4
KBS 55/35
Devil Press 35/20 (2 DBs)
Air Squats
Post WOD
3min Plank
Tuesday, Oct. 28th, 2025
Dress Up on Friday!!!
Warm Up
PVC Shoulder Stretches
Then
2 Rounds
10 DB Deadlifts
5 Ring Rows
4 HSPUs
Then
Stones
Clusters
Core
3 Rounds: 5min
7 V Ups
10 DB Twisters (20 Mason)
30 Sec Plank
Strength
EMOM x 8min
6 Deficit HSPUs (x2 Box)
Scale Appropriately
Or – Work on Handstands
*Remember the clinic with Coach?!?!
WOD
21min AMRAP
6 Clusters 115/75
8 Ring Rows
6 Stones AHAP
12 Double DB Deadlifts 50/35
12 Single DB Lunges
Wednesday, Oct. 29th, 2025
Heavy Day: Snatch and Deadlift
Costumes Welcome on Friday!
Warm Up
2 Rounds
250m Row or Track x1
15 Air Squats
10 Push Ups
Then
Stretch w/Coach!
Form Drills
Empty Bar
Heavy Warm Up
5min
Warm Up to 55% of your Snatch
WOD
E2MOM: 16min Total
10-9-8-7-6-5-4-3
Snatches starting @ 55%
Increase 5% Each Round
End at 90%
THEN
4min to Switch and Set Up
THEN
Repeat with Deadlifts
*Option: Deficit Deadlifts – Feet on OLY Plates
Cool Down
Cat/Cow
Scorpions
Eagles
Thursday, Oct. 30th, 2025
Dress Up Tomorrow!
Warm Up
2 Rounds
8 Push Ups
8 Box Jumps
8 Wall Balls
Then
Wall Shoulder Stretch
Hug and Clap
Touch Your Toes
Pigeon Pose
2 Rounds
8 Power Cleans
8 Front Squats
*Complete Strength
Then
Discuss Muscle Ups
Strength
EMOM x 10 min
E: 6-8 Front Squats @ 50-55% from the FLOOR
O: 40 Sec Plank
WOD
18min AMRAP
5 Ring or Bar MUs (10 Empty Bar or 10 Pull Ups/Push Ups)
12 Power Cleans 70-75% (Singles)
12 Box Jumps 24/20
12 Wall Balls 20/14
Friday, Oct. 31st, 2025
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: Cap – End of Class
31 Slam Balls (Complete at ANY Time!)
31 KBS 55/35
31 Wall Balls 20/14
31 OHS @ 40-45%
31 Lunges (32???)
31 Push Jerks (same as OHS)
31 V Ups
31 Box Jumps 24/20
31 Hang Cleans (same as OHS)
31 Sit Ups
31 DUs (x2)
31 Deadlifts @ 40-45%
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
Saturday, Nov. 1st, 2025
Hero WOD Luke
Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.
Warm Up
200m Run
Calf Stretch
Ankle Twists
THEN
2 Rounds
8 Wall Balls
8 KBS
8 TTB
8 Lunges (Add Barbell)
Then
Shoulder Rolls
Child’s Pose
Pigeon Pose
Then
Clean and Jerks
Dips
WOD
For Time
400m Run
15 Clean and Jerks 155/105
400m Run
30 TTB
400m Run
45 Wall Balls 20/14
400m Run
45 KBS 55/35
400m Run
30 Ring Dips (x2 Box)
400m Run
15 Weight Lunges 155/105
Post WOD
100 Step ups
Monday, Oct. 20th, 2025
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
Pistols
HSPUs
Power Cleans
Rope Climbs
WOD
21-18-15-12-9-6-3 (84 Reps Total)
DUs (x2)
Pistols (Round Up!)
HSPUs (x2 Seated DB Press)
Power Cleans @ 50%
After Each Round
1 Rope Climb (x3)
Post WOD
Let’s post 41 pictures of Misty on socials today!!! Tag @CFMokena on IG and CrossFit Mokena on Facebook!
Tuesday, Oct. 21st, 2025
Can the Break Be Longer???
Warm Up
2 Rounds
15 Air Squats
10 Lunges
5 Burpees
20 Sec Plank
Then
5 of each WOD Move (Each Side)
Core
8min Cap: Ouch
12-11-10…1
Knee Tucks
DB Twisters (Each Side)
Sit Ups
WOD
5 Rounds: 1min Rest Between Rounds
Complete all on right side, then all on left side
10 S.A. DB Thrusters 30/20
10 S.A. DB OH Alt. Lunges
10 DB Snatches
6 Burpees
Then 1min Break
*You earn a 2min break before the last round!!!
Right + Left = 1 Round
(So it feels like 10!!!)
Post WOD
2min Wall Sit 20/14
Wednesday, Oct. 22nd, 2025
Down and Back Chipper
Warm Up
40 Sec Jump Rope
Then
PVC Shoulder Stretches while Coach Demos
10 of Every Move
Strength AND WOD
Strength
4min
Single DB Steps Overs 50/35
WOD
For Time: 30min Cap
Track x5 or 1000m Row
30 HSPUs (x2)
30 Box Jumps 24/20
30 S2O
30 Power Cleans @ 60%
30 S2O
30 Box Jumps
30 HSPUs
Track x5 or 1000m Row
(May Change Weight for S2O if necessary)
Thursday, Oct. 23rd, 2025
My Best Friend Sally
Warm Up
No Break:
1min Jump Rope
1min Lunges
Track x1
Then
First min of Sally w/Push Ups
Then Stretch:
Quad
Hamstring
Calf
Rig Shoulder Opener
*Complete Strength
Then
Pistol Mods
OHS
Strength (Flower by Moby)
Sally w/Strict Press
Every Missed Rep = 3 Burpees After Song Ends
Then; Change Weight
Sally w/Back Squats
Every Missed Rep = 3 Burpees After Song Ends
Tip: Go LIGHT
WOD
21min AMRAP
10 Pistols: NOT Alternating – 5 Each Side (16 mod)
10 OHS @ 55%
10 Sit Ups
10 Push Ups
250m Row or Track x 1
Friday, Oct. 24th, 2025
We Get To Rest?!?!
Warm Up
150m Row
Track x1
Then
8 of Each WOD Move
Then
Ninja Flow
WOD
31min Total
4 min AMRAP
Track x1
Then
8 Box Jumps 24/20
8 Deadlifts @ 40%
Rest 1 min
4 min AMRAP
250m Row
Then
10 Wall Balls 20/14
10 KBS 55/35
Rest 2 min and Repeat Sequence 2 more times for a total of 3
Score is Simply Weight on Barbell
Saturday, Oct. 25th, 2025
Finding the Light
Warm Up
20 Jumping Jacks
Quad Stretch
15 Air Squats
Hamstring Stretch
40 Jump Rope
Baby Maker
6 Burpee Box Jumps
Box Shoulder Stretch
10 Pull Ups/R.R.
Rig Shoulder Opener
10 DB Thrusters
Forearm Stretch
Core
75 Sit Ups for Time
WOD
3 Rounds for Time
20 DB Thrusters 35/20
20 Double Unders (x2 Singles)
20 Burpee Box Jumps 24/20
20 Pull Ups (30 Ring Rows)
Post WOD
200 Step Ups
Monday, Oct. 13th, 2025
KB Kardio
Warm Up
100m Run (Grass Line)
20 Sec Wrist Twists
20 Sec Forearm
10 Arm Circles
2 Rounds
8 Air Squats
8 Lunges
8 Push Ups
Then
OUTSIDE
6 of Each Sandbag Move
Then
Repeat Part 1
Run and Stretches
Strength
Farmers Carry x 4 Laps 55/35
Every Break: Find and Complete 10 Slam Balls
WOD
22min AMRAP
20 Sumo KB Deadlifts
15 KB Goblet Squats
10 KBS 55/35
10 Push Ups
10 Sit Ups
200m Run (Track x 1)
Tuesday, Oct. 14th, 2025
Heavy Day – OHS – Give It a Try!
Warm Up
Wrist Twists/Forearm Stretch
10 Leg Swings
15 Air Squats
10 Michael Phelps
8 Push Ups
100m Run
THEN
PVC Pass Throughs
Around the Worlds
Quad Stretch
Sumo Wall Stretch
Form Drills
Squat Therapy
PVC
Empty Bar
Heavy Warm Up
5min
Work Up To 40% of OHS
WOD
30min Total
E2MOM
8-8-7-7-6-6-5-4-3
Start at 40%, Add 5%, End at 80%
2min Rest: Change Weights
Start at min 20
E2MOM x 8min
16 Rack Lunges
@ 30-35% of Today’s OHS Max
Round 1 and 2: FRONT Lunges
Round 3 and 4: BACK Lunges
Cool Down
Sumo Wall Stretch
Eagles
Wednesday, Oct. 15th, 2025
The Rolling Stones
Warm Up
While Coach Demos…
PVC Pass Throughs
Around the Worlds
Then
2 Rounds: 6 min
10 Lunges (Add KB)
10 KBS
5 Ring Rows
THEN
TGU
SDHP
*Complete Strength
Then
Stones
Strength
EMOM x 10min
E: 2 TGU AHAP (1 Each Side)
O: 10 SDHP 95/65
WOD
20min AMRAP
10 Ring Rows: Sing Ring, Double Underhand
7 Stones AHAP
16 KBS 55/35
16 KB Goblet Lunges
Thursday, Oct. 16th, 2025
The Choice Is Yours
Warm Up
250m Row
Forearm Stretch
Pigeon Pose
Cobra
250m Row
Then
2 Rounds: 1 Together, One on Your Own
8 Front Squats
8 Calf Raises
8 Power Cleans
4 Devil Press
Then
Dips
Strength
EMOM x 10min
E: 8 Front Squats @ 50%
O: 10 Elevated Calf Raises + 10 V Ups
WOD
For Time
Buy In or Cash Out
1600m/1280m Row
Then
3RFT
12 Devil Press 50/35
10 Power Cleans @ 65%
8 Ring Dips (Challenge Yourself)
Friday, Oct. 17th, 2025
Handstand Clinic w/Coach!
Warm Up
Track x1
Then
2 Rounds
Forearm Stretch
Wrist Twists
Ankle Twists
8 Air Squats
8 Lunges
8 TTB
Then
PVC Shoulder Stretches
Skill
Handstand Clinic w/Coach
WOD
For Time
400m Farmers Carry 55/35
Into:
4 Rounds
*10 HSPUs
10 TTB (16 mod)
Into:
600m Run (Track x3)
*Try Any Mod! Forget about scores today!!!
Saturday, Oct. 18th, 2025
Bags/Corn Hole
Warm Up
2 Rounds: 30 on 15 off
Toy Soldier
Air Squats
Lateral Burpees
Plank
Then
Hip Flow 2
Then
Deadlifts
Then
Bags/Corn Hole
WOD: Teams of 3
???min
6 Lateral Burpees
8 Deadlifts @ 60%
10 Air Squats
(Next Athlete Starts)
10/8 Cal Row
4 Bag Tosses
On Board = 1 point
Hole = 3 Points
*Score is based on bags
*Get and Return your bags please!
*At Buzzer, finish the round you are on
Saturday, Oct. 11th, 2025
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
2 Rounds
Wrist Twists/Ankle Twists
8 Shoulder Rolls
20 High Knees
20 Butt Kickers
30 Sec Jump Rope
Then
Banded Pull Downs/Pull Ups
HSPUs
Deadlifts
Then
Warm Up to WOD Weight
WOD
10 RFT
3 HSPUs (x2 Box)
6 Deadlifts 225/155 @ 65-75%
12 Pull Ups (12 Pull Downs EACH)
24 DUs (x2)
Friday, Oct. 10 th , 2025
Heavy Day – Squats!!!
Warm Up
Down and Back
Knee Pulls
High Knees
Toy Soldier
Shuffle (x2)
Then
30 sec Baby Maker
10 Leg Swings
30 Sec Baby Maker
Form Drills
PVC
Empty Bar
Heavy Warm Up
8min
In Sets of 5, Warm up to Front Squat Weight
WOD
27min Total
E2MOM x 4 Rounds (Start at Min 0)
8 Front Squats @ 60-65%
1min Rest
E2MOM x 2 Rounds (Start at Min 9)
5 Front Squats @ 75-80%
1min Rest
E2MOM x 4 Rounds (Start at Min 14)
8 Back Squats @ 60-65%
1min Rest
E2MOM x 2 Rounds (Start at Min 23)
5 Back Squats @ 75-80%
THEN
Accumulate 2 min Air Squat Hold
Cool Down
Couch Stretch
Glute Stretch
Scorpions
Post WOD
50 Step Ups (Vest)
Thursday, Oct. 9th, 2025
Snatch That Weight
Warm Up
40 Sec Wall Sit
Quad Stretch
Hamstring Stretch
10 Wall Balls
2 Rounds
5 Burpees
5 Pull Ups
Baby Maker/Cat Cow
Arm Circles/Rig Shoulder Opener
Then
Snatch
Skill Work
5min
Work on Rope Climbs w/Coach
Strength
EMOM x 8 min
E: 35 Sec Wall Sit w/Med Balls
O: 15 Wall Balls 20/14
WOD
For Time: 16 min Cap
*21 Power Snatch
21 Burpees
21 Pull Ups (30 R.R.)
1 Rope Climb (x3 mod)
*15 Power Snatch
15 Burpees
15 Pull Ups (22 R.R.)
1 Rope Climb
*9 Power Snatch
9 Burpees
9 Pull Ups (15 R.R.)
1 Rope Climb
*Start at 45%, add 10-15 %
Post WOD
1min Wall Sit
50 Step Ups
(Vest)
Wednesday, Oct 8th, 2025
Girl WOD Christine
Warm Up
8min AMRAP
150m Row
10 Deadlifts
15 Sit Ups
8 Box Jumps
Then
Quad Stretch
Child’s Pose
Then
Set Up to WOD Weight
Strength
Min 0: 10/8 Calorie Bike
Min 1: 30-40 Sec Deadlift Grip Strength
Min 2: 20 Sit Ups
Min 3: 40 Sec Plank
WOD
3RFT – 16 min cap
500m Row
12 Bodyweight Deadlifts
21 Box Jumps 24/20
Tuesday, Oct. 7th, 2025
Here We Go Again!
Warm Up
90 Sec Cardio
Then
Baby Maker
Downward Dog
Spiderman Stretch
Couch Stretch
Wall Shoulder Stretch
Rig Shoulder Opener
Arm Circles/Shoulder Rolls
Then
6 of Each WOD Move
Core
3min Cap
Accumulate 2min Forearm Plank
WOD
2 Rounds
24 Back Squats
24 Rack Lunges
24 Push Press
24 Sit Ups
2 min Plank
24 Sit Ups
24 Push Press
24 Rack Lunges
24 Front Squats
RX 95/65 aka LIGHT
Post WOD
3 Rounds
20 Step Ups
10 Lunges
Monday, Oct. 6th, 2025
Coach Jason and Misty’s B-Day WOD
10/6/1976: 49 Years Young
Misty is 15
Warm Up
100m Run
20 Jumping Jacks
Then
Child’s Pose
Scorpions
Eagles
Then
2 Rounds
30 Sec Jump Rope
4 Burpees
8 Ring Rows
Forearm Stretch
8 Deadlifts
Then
Tire Flips
Farmers Carry
WOD
???min AMRAP
4-9 Tire Flips
49 DUs (98 Singles)
10 Pull Ups (15 Ring Rows)
6 Burpees
19 Deadlifts @ 48%
76’ Farmers Carry AHAP
Carry to Curb, Jog Back
Next Round: Jog to KBs, Carry back
Stagger for Tires!
ONE Time During the WOD – spend 49 seconds petting Misty. Enjoy the break!
Post WOD Bonus
15 Tire Jump Throughs for Misty!!!
Saturday, Oct. 4th, 2025
Girl WOD Barbara
Warm Up
Track x1
Ninja Flow
Then
2 Rounds: 30 Sec, No Break
Arm Circles
Air Squats
Plank
Forearm Stretch
Then
Baby Maker
Pigeon Pose
Rig Shoulder Opener
Then
Track x1
Discuss Pull Ups Mods
WOD
5 RFT
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
3min Rest
Pull Up Mods:
Rounds 1 and 3: 30 Ring Rows
Rounds 2 and 4: 30 DB Flys
Round 5: 30 DB Rows (Each Arm)
Post WOD
100 Step Ups
Friday, Oct. 3rd, 2025
Fittest on Friday
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
7 V Ups
10 DB Twisters (20 Mason)
30 Sec Plank
Strength
EMOM x 8min
6 Deficit HSPUs (x2 Box)
Scale Appropriately
Or – Work on Handstands
WOD
21min AMRAP
6 Clusters 115/75
8 Ring Rows
3 Stones AHAP
12 Double DB Deadlifts 50/35
12 Single DB Lunges
Thursday, Oct. 2nd, 2025
Heavy Day: 3, 2, 1 Squat Cleans
*We Add, then Subtract Weight! Look Closely!
Warm Up
2 Rounds: 30 on, 15 off
Box Jumps
Jump Rope
Air Squats
THEN
Box Shoulder Stretch
Hamstring Stretch
Frog Pose
Baby Maker
Quad Stretch
Form Drills
Empty Bar
Heavy Warm Up
7min
Warm Up to 70% of your Squat Clean
WOD
27min Total
E2MOM
Min 0: 6 @ 70%
Min 2: 4 @ 75%
Min 4: 2 @ 80%
1min Rest
Min 7: 6 @ 75%
Min 9: 4 @ 80%
Min 11: 2 @ 85%
1min Rest
Min 14: 3 @ 80%
Min 16: 2 @ 85%
Min 18: 1 @ 90%
1min Rest
Min 21: 3 @ 85%
Min 23: 2 @ 90%
Min 25: 1 @ 95%
Cool Down
Sumo Wall Stretch
Rig Shoulder Opener
Baby Maker
Wednesday, Oct. 1st, 2025
Barely Legal
Warm Up
PVC Shoulder Stretches While Coach Demos
2 Rounds: 30 on, no breaks
Jump Rope
Calf Stretch
Push Ups
Hamstring Stretch
Air Squats
Wrist Twists
Then
10 of Each Barbell Movement
Strength 1
Sally with Air Squats
Upon Failure: Push Ups
Strength 2
EMOM x 7min
6 Push Press @ 60-65%
EMOM x 3min
9-12 Back Squats (Same Weight)
WOD
18min AMRAP
12 Deadlifts
7 Hang Cleans @ 65%
12 V Ups
12 Slam Balls
50 DUs (x2)
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: 8421 W. 191st St., Mokena, IL 60448