CrossFit Mokena
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Daily WOD:
Monday, Sept. 15th, 2025
Heavy Day – Test Your Maxes!!!
Warm Up
Track x1
Upper Body Stretches
90 Sec Bike
Lower Body Stretches
10 Burpees
Mid Line Stretches
WOD
Test Your Maxes!!!
Monthly Challenge
Accumulate 2 min Hold After Every Class
Saturday, Sept. 13th, 2025
Honoring the Fallen
Warm Up
Track x1
Then
I Go, You Go
6 of Each WOD Move
THEN
Work up to WOD Weight
RX: 135/95 (Limited by Jerks)
WOD
35min AMRAP
Loredo
24 Air Squats
24 Push Ups
24 Walking Lunges (Total)
400m Run (Track x2)
Klepto
27 Box Jumps 20/24
20 Burpees
11 Squat Cleans
JT
21 HSPUs (x2 Box/DBs)
21 Ring Dips (Challenge Yourself)
21 Push Ups
Hammer
5 Power Cleans
10 Front Squats
5 Jerks
20 Pull Ups (30 DB Flys)
Michael
1000m Row
50 Supermans
50 Sit Ups
Monthly Challenge
Accumulate 2 min Hold After Every Class
Friday, Sept. 12th, 2025
Honoring the Fallen: Part 3
Warm Up
PVC Shoulder Stretches
10 Leg Swings
Then
I Go, You Go
6 of Each WOD Move
Then
Warm Up to WOD Weight
RX 115/85 (Limited by Jerks)
WOD
35min AMRAP
Bradshaw
3 HSPUs (x2 Box/DBs)
6 Deadlifts
12 Pull Ups (18 DB Rows)
24 DUs (x2)
Bulger
200m Row
7 C2B (11 Pull Ups or 15 R.R.)
7 Front Squats
7 HSPUs (x2 Box/DBs)
Bruck
400m Run (Track x2)
24 Back Squats
24 Jerks
Hansen
30 KBS 55/35
30 Burpees
30 V Ups
Monthly Challenge
Accumulate 2 min Hold After Every Class
Thursday, Sept. 11th, 2025
9/11 Tribute WOD
Warm Up
15 min
5 of Each WOD Move
THEN
Warm Up to WOD Weight
WOD
For Time
11 Box Jumps 30/24
24 Sit Ups
11 Thrusters 110/75
24 Wall Balls 20/14
11 C2B (16 Pull Ups, 23 R.R.)
24 Sit Ups
11 Power Cleans 170/120
24 S.A. Devil Press 50/35
11 HSPUs (x2 Box)
24 Sit Ups
11 KBS 75/55
24 DB Snatch
11 TTB (x2 Knee Riases/V Ups)
24 Sit Ups
11 Deadlifts 170/120
24 DB Lunges
11 Push Jerks 110/75
24 Sit Ups
9 Moves with 11 Reps, alternating with 9 moves at 24 reps (24 years ago)
Monthly Challenge
Accumulate 2 min Hold After Every Class
Wednesday, Sept. 10th, 2025
Honoring the Fallen
Warm Up
90 Sec Cardio
Then
I Go, You Go
6 of Each WOD Move
THEN
Work up to WOD Weight
RX: 115/85 (Limited by Push Press/SDHP)
WOD
35min AMRAP
Collin
400m Odd Object Carry (Track x2)
12 Push Press
12 Box Jumps 24/20
12 SDHP
DG
8 TTB (12 mod)
8 DB Thrusters 35/20
12 DB Walking Lunges (Each Leg)
Gaza
35 KBS 55/35
30 Push Ups
25 Pull Ups (25 DB Flys AND Tricep Ext)
20 Box Jumps 30/24
800m Run (Track x5)
Kutschbach
11 Back Squats
10 Jerks
Monthly Challenge
Accumulate 2 min Hold After Every Class
Tuesday, Sept. 9th, 2025
Challenge Accepted
Warm Up
PVC Shoulder Stretches
Then
2 Rounds
10 Air Squats
4 BBJOs
6 DB Step Overs
Then
Baby Maker
Box Shoulder Stretch
Quad Stretch
Then
Snatch Warm Up
Strength
E2MOM x 12min
Squat/Power Snatch
10-10-8-8-6-6
Start @ 50% Add Weight if Able
Challenge: Squat the first half of each set
WOD
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps Overs 24/20
1-2-3-4-5-6-7-8-9-10
DB Step Overs 50/35
Monthly Challenge
Accumulate 2 min Hold After Every Class
Monday, Sept 8th, 2025
12 Labors of CrossFit
Warm Up
Grab a Set of DBs 35/20
THEN
6 of Each WOD Move
(2 Wall Walks)
Time is of the Essence!!!
WOD
For Time: Cap – End of Class
1 Reverse Burpee
2 DB Devil Press
3 DB Lunges (Each Leg)
4 DB Thrusters
5 Push Ups
6 Jumping Jacks
7 DB Power Cleans
8 DB Alt Snatch (4 Each Arm)
9 TTB (14 mod)
10 Slam Balls
11 Sit Ups
12 Calorie Bike
Like the song the “12 Days of Christmas”
1
2, 1
3, 2, 1
4, 3, 2, 1
5, 4, 3, 2, 1
Monthly Challenge
Accumulate 2 min Hold After Every Class
Saturday, Sept. 6th, 2025
Hero WOD Walsh
U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.
Warm Up
2 Rounds
5 Kipping Swings or Arm Circles
5 Burpee Pull Ups or Burpees + R.R.
10 Leg Swings
10 Pause Back Squats
100m Run w/ Plate
Then
Baby Maker
Spiderman Stretch
Couch Stretch
WOD
4RFT
22 Burpee Pull Ups (Or 22 Burpees then 35 R.R.)
22 Back Squats 185/125 (weight = 2-3 sets to reach 22)
200m Run w/Plate OH 45/35
*WOD is intended with plate OH – pick any weighted object and do what is best for YOU!
Monthly Challenge
Accumulate 2 min Hold After Every Class
Friday, Sept. 5th, 2025
G.O.A.T.
Warm Up
200m Run
Hip Flow 2
Then
2 Rounds
5 TTB
5 Push Ups
10 Air Squats
Then
Deadlifts
Clean and Jerks
Skill
9min
Work on Your GOAT
Try Rope Climbs!!!
Strength
E2MOM x 12 min
Deadlifts
Min 0: 10 @ 55%
Min 2: 8 @ 65%
Min 4: 6 @ 75%
Min 6: 4 @ 85%
Min 8: 6 @ 75%
Min 10: 8 @ 65%
Min 12: 10 @ 55%
WOD
18min AMRAP
7 Clean and Jerks @ 60-65% (Quick Singles)
12 TTB (18 mod)
1 Rope Climb (x3 mod)
400m Run (Track x2)
Monthly Challenge
Accumulate 2 min Hold After Every Class
Thursday, Sept. 4th, 2025
Pistol Annies
Warm Up
Ankle Twists/Calf Stretch
2 Rounds, 30 on, 15 off
Air Squats
PVC Shoulders
Wall Balls
Jump Rope
Then
Strict Press
Push Press
Back Squats
Then
What’s A Pistol?
Skill
6min
Work on Pistols
Advanced? Try Weighted w/KB
Strength 1
EMOM x 5min
7 Strict Press @ 60%
1min Rest
Min 7-8
M.E. Push Press
Strength 2
EMOM x 5min
7 Back Squats @ 45%
1min Rest
Min 7-8
M.E. Air Squats
*Keep Barbell out for Empty Bar MOD if Necessary
WOD
15min AMRAP
50 DUs (x2)
15 Wall Balls 20/14
200m Run (Track x1)
12/10 Cal Bike
Monthly Challenge
Accumulate 2 min Hold After Every Class
Wednesday, Sept. 3rd, 2025
Fifteen
Warm Up
Each Side
Banded Shoulder Stretches
30 Sec Pigeon Pose
Then
5min AMRAP
5 HSPUs (Strict Press)
8 Box Jump Overs
8 Pull Ups
8 KBS
Then
Strength Complex
Strength Complex: (16min Total)
1 Power Clean
1 Hang Clean
1 Hang Squat Clean
1 Jerk
Min 0, 2, 4, 6, 8
2-3 Sets
Start LIGHT – Add weight every 2 min
Min 10, 12, 14
1 Set
Keep Adding Weight if able
WOD
15min AMRAP
12 HSPUs (25 Empty Bar Strict Press)
12 Box Jump Overs 24/20
8 C2B Pull Ups (12 Pull Ups, 16 R.R.)
8 Slam Balls
Monthly Challenge
Accumulate 2 min Hold After Every Class
Tuesday, Sept. 2nd, 2025
Heavy Day: Deadlift, Back Squat, and/or Strict PresS
Warm Up
15 Jumping Jacks
10 Hurdle Overs
10 Calf Raises
Hamstring Stretch
5 Broad Jumps
10 Air Squats
Quad Stretch
Shoulder Rolls/Arm Circles
Form Drills
PVC
Empty Bar
Heavy Warm Up
6min
Warm up to 50% of your first lift
WOD
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 75%
4 @ 80%
3 @ 85%
Deadlift, Back Squat, Strict Press
Goal: Complete 2 of the 3 by the end of Class
Cool Down
Happy Baby
Quad Stretch
Wall Shoulder Stretch
Monthly Challenge
Accumulate 2 min Hold After Every Class
Monday, Sept. 1st, 2025
Labor Day
CLOSED
Saturday, Aug. 30th, 2025
Hero WOD French
Chicago Police Officer Ella French, age 29, was laid to rest last Saturday, Aug. 21st, 2021 at Queen of Heaven Catholic Cemetery, with family, friends and her fellow officers all present as she reached her final resting place. Described as: Always “bubbly and smiling,” French loved animals, dogs especially. She couldn’t contain her excitement whenever she spotted a dog – sometimes chasing a stray “up and down blocks” to catch the pooch and take it to a shelter.
French was shot and killed during a traffic stop on August 7th earlier this month. Her partner Officer Carlos Yanez was also shot and critically wounded, and is still recovering in an area hospital.
Warm Up
2 Rounds
10 Air Squats
10 Sit Ups
10 Push Ups
Then
Hip Flow 2
Then
10 Leg Swings
10 Arm Circles
20 Jumping Jacks
200m Run (Track x1)
Then
Thrusters
Core
3 Rounds: 7min Cap
LEFT S.A. Waiters Carry Down and Back
RIGHT S.A. Waiters Carry Down and Back
20 Plank Hip Twists
20 Single Leg V Ups
WOD
1 Mile Run (Track x11)
50 Thrusters 115/75
1 Mile Run
3min of Burpees
1 Mile = 1,600m
Partner Option
Split the runs into 200m (Track x1) Each Going 4 Times
Partition the Thrusters as Necessary
BOTH Complete Burpees
Friday, Aug. 29th, 2025
Switch It Up
Warm Up
30 DUs
45sec Achilles Plank Stretch
30 DUs
Then
10 KBS
7 Pull Ups
Rig Shoulder Opener
10 KBS
7 Pull Ups
Skill
2:30
M.E. DUs
WOD
30min
Every 5min. x 5 Rounds:
400m Run (Track x2) and/or 500m Row (Switch Each Round)
21 KB Swings 55/35
Max Pull-Ups or Ring Rows in remaining time...
1min Rest (2min before the LAST Round)
Score is number of Pull Ups or R.R.
RX+ is 65/45 KB and Chest-To-Bar Pull-Ups
*Timing Tip for Coach:
Min 0-5, min 6-11, min 12-17, min 18-23, 2 min rest, min 25-30
Thursday, Aug. 28th, 2025
10 Reps a Minute
Warm Up
2 Rounds: 30 on, 15 off
Arm Circles
Wall Balls
DB Snatches
Then
Core Work to Warm Up
Then
Spiderman
Cobra
Butterfly
Touch Toes
Quads
Then
Barbell Squats
Core
100 Flutter Kicks
80 Mason Twists
60 Back Scratchers
40 Sit Ups
20 TTB (30 Mod)
Strength
E2MOM x 14min
6-8 Squats @ 70%
You Pick!!!
WOD
For Time: 8min Cap
80 DB Snatch 50/35
EMOM: 7 Wall Balls 20/14
Start w/Wall Balls
Post WOD
3min of Various Planks
Wednesday, Aug. 27th, 2025
Are the Burpees Really Necessary?
Warm Up
10 Cal Row
10 Air Squats
10 KBS
10 Ring Rows
Shoulder Rolls
Child’s Pose
Thoracic Opener
Forearm Stretch
Then
HSPUs
Deadlfits
WOD
For Time: 35min Cap
Buy In or Cash Out
50/40 Cal Row
Then
21-15-9
Deadlifts @ 65%
HSPUs (42-30-18 Mod)
Air Squats
KBS 55/35
Burpees
Ring Rows
Post Mini WOD
3 Rounds
200m Run
10 Push Ups
10 Lunges
Tuesday, Aug. 26th, 2025
MAXimum Effort
Warm Up
3 Rounds: 30 Sec
Jog in Place/High Knees/Butt Kickers
Baby Maker/Quad/Touch Toes
Burpees
Break
Then
TGU
Then
Hip Flow 2
Then
Front Squats
Strength
25min
3 Rep Max Front Squat
(Statistically a 3RM is 10% weaker than your 1 rep)
WOD
10min AMRepsAP
Max Turkish Get-Ups 55/35
(No more than 3 in a row per arm)
Post WOD
Max Effort 1000m Row
Monday, Aug. 25th, 2025
Dead…What Coach?!?!
Warm Up
2 Rounds
10 Arm Circles
8 Jumping Lunges
10 Med Ball Twisters
10 Wall Balls
Then
Push Press
Strength Complex
Core
3 Rounds: 7min Cap
12 Med Ball Twisters 20/14
8 TTB (12 mod)
8 Side V Ups Each Side
Strength
E2MOM x 8min
10 Deadlift + Hang Squat Clean
Dead Squats…Dead Cleans?
Starting @ 45% of Squat Clean
E2MOM x 6min
4-6 Reps
WOD
10min AMRAP
10 Wall Balls 20/14
10 Push Press @ 60%
10 Jumping Lunges
Saturday, Aug. 23rd, 2025
Hero WOD Cameron
U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.
Warm Up
2 Rounds
8 Box Jumps
8 Super Mans
PVC Shoulders
2 Rounds
8 Walking Lunges
8 Wall Balls
Leg Stretch Sequence
2 Rounds
8 Sit Ups
8 Ring Dips
Midline Stretch
1 Round
8 Chest to Bar
8 Knees to Elbow
Discuss the Chaos!
Wall Ball 2-fer-1s
Triple Unders
Rope Climbs
WOD
For Time
50 Walking Lunges
25 Chest to Bar (40 R.R.)
50 Box Jumps 24/20
25 Triple Unders (50 DUs, 100 Singles)
50 Supermans
25 Ring Dips (CHALLENGE YOURSELF)
50 Knees to Elbow (x2 V Ups/Tucks)
25 Wall Ball 2-fer-1s 20/14 (40 Wall Balls)
50 Sit Ups
5 Rope Climbs (x3 mod)
Post WOD
Spend Another 5min on Skills:
Wall Ball 2-fer-1s
Triple Unders
Rope Climbs
Friday, Aug. 22nd, 2025
Perfect 10
Warm Up
2 Rounds
2 Shuttle Runs
10 V Ups
Then
5 3 Sec Scapular Shoulder Presses
Quad Stretch
Butterfly
Touch Your Toes
Then
S.A. Devil Press
Prisoner Squats
Squat Clean
S2O
Strength
EMOM x 10min
Min 0: 6 Single Arm Devil Press 50/35
Min 1: 12 Prisoner Squats
WOD
10 Rounds for Time: 22min Cap
2 Shuttle Runs to Curb
3 Squats Cleans
5 Shoulder to Overhead
7 V Ups
Thursday, Aug.21st, 2025
Loving the Sunshine!
Warm Up
2 Rounds
20 Sec Rig Hang
20 Sec Plank
10 Air Squats
100m Run
Then
Psoas Stretch
Hamstring Stretch
Baby Maker
Child’s Post
Then
Work on Rope Climbs
Then
Snatch Deadlifts
Snatch High Pulls
Power Snatch
OHS
Squat Snatch
Strength
E2MOM x 10min
Squat Snatches
8-8-6-6-4
Add Weight Each Set OR Work on Form
WOD
18min AMRAP
200m Run (Behind Cars – Track x1)
2 Rope Climbs (6 mod)
100m Farmers Carry AHAP (Pavers - Grass Line)
20 Air Squats
Post WOD Core
3 Rounds
10 KB Side Bends 35/25
15 Sit Ups
30 Sec Plank
Wednesday, Aug. 20th, 2025
S2O and Front Squats – Heavy Day
Warm Up
3 Rounds
10 Air Squats
10 Jumping Jacks
10 Sit Ups
Then
Hip Flow 2
PVC Shoulder Stretches
Form Drills
PVC
Empty Bar
Heavy Warm Up
6min
In Sets of 4-5, warm up to 55% of your S2O OR Front Squat
You pick which you do first! 😊
WOD
Shoulder 2 Overhead
1x10 @ 55%
2x8 @ 65%
2x5 @ 75%
2x3 @ 80%
1x1 @ 90%
Repeat With Front Squats!
Cool Down
Sumo Wall Stretch
Leg Swings
Hurdle Overs Down and Back
Post WOD
40/32 Cal Bike
Tuesday, Aug. 19th, 2025
Got Any Extra Pull?
Warm Up
90 Sec Cardio
Then
Pigeon Pose
Baby Maker
Glute Stretch
Arm Circles/Shoulder Rolls
Calf Stretch
Then
2 Rounds
5 Pull Ups
30 Jump Rope
10/8 Cal Row
Then
Back Squats
Deadlifts
Strength
12min Total
EMOM x 6min
5-7 Back Squats @ 60%
Drop Bar on Floor (Same Weight)
EMOM x 6min
10-14 Deadlifts
WOD
For Time: 18min Cap
15 C2B (20 Pull Ups, 25 R.R.)
30/24 Cal Row
100 DUs (x2)
12 C2B (16 Pull Ups, 20 R.R.)
25/20 Cal Row
75 DUs
9 C2B (12 Pull Ups, 15 R.R.)
20/16 Cal Row
50 DUs
Post WOD
Track x3
Monday, Aug. 18th, 2025
Like a Nascar Pit Crew
Warm Up
Track x1
2 Rounds
8 Sit Ups
8 Push Ups
8 Lunges
Then
Wall Shoulder Stretch
Couch Stretch
Cat/Cow
Forearm
Then
Cleans
Strict Press
Strength: 15min
Every 90 Sec: Strict Press
10-9-8-7-6-5-4-3-2-1
Heavy Enough to Almost Fail EVERY Round
WOD
For Time
200m Run (Track x1)
10 Cleans @ 60%
200m Run
8 Cleans @ 70%
200m Run
6 Cleans @75%
200m Run
4 Cleans @ 80%
200m Run
2 Cleans @ 85%
Post WOD
40 Sit Ups + 2min Wall Sit
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