CrossFit Mokena
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June 15th- June 20th Daily wods
Monday, June 15th, 2026 | Bod Squad Benchmark
Warm Up
2 Rounds
15 Back Jumping Jacks
Wrist Twists
10 SDHP
8 KBS
5 Pull Ups
Then
2 Rounds
10 Arm Circles
10 Supermans
Strength
22min
1 RM Clean or Snatch
Power, Squat, Hang, etc.
5, 5, 3, 3, 1...
WOD
13min AMRAP
150m Row or 100m Sprint (Left, Right, Back)
3 Strict Pull Ups (5 Kipping, 7 Ring Rows)
6 SDHP 115/75
9 Box Jumps
11 Russian KBS 75/55
Tuesday, June 16th, 2026 | Heavy Day: Front Squat + Split Jerk
Warm Up
2 Rounds: 30 on, no break
High Knees
Jumping Jacks
Air Squats
Then
Core Warm Up
30 Sit Ups
30 Plank Hip Twists
20 V Ups
20 Plank Back Strokes
*Jog Down and Back x2 After EACH Core Move
Then
Front Squats
Split Jerk
Heavy Warm Up
5min
Warm Up to 60% of Front Squat
WOD
Front Squat
E2MOM x 20min
Min 0, 2: 10 @ 60%
Min 4, 6: 8 @ 65%
Min 8: 6 @ 70%
Min 10: 6 @ 75%
Min 12: 4 @ 80%
Min 14: 3 @ 85%
Min 16: 2 @ 90%
Min 18: 1 @ 95%
Have More in the Tank?! Go Heavier!
Then on Your Own
5 Sets of 3 Split Jerks @ 75-80%
Cool Down
Quad Stretch / Eagle Stretch / Frog Pose
Post WOD
75 Sit Ups for Time
Wednesday, June 17th, 2026 | Hammer Time
Warm Up
2 Rounds
10 KBS
8 DB Deadlifts
6 Box Jump Overs
Then
Scorpions
Eagles
Downward Dog
Then
Core Work
Then
Tire Flips
Sledgehammer Hits
Core
3 Rounds: 5min
7 V Ups
10 Med Ball Twisters 20/14
30 Sec Plank
Strength
EMOM x 8min
Even: 18 Sledgehammer Hits
Odd: 40 Sec Hold of Your Choice
WOD
13min AMRAP
5-8 Tire Flips AHAP
12 DB Deadlifts 50/35
15 Box Jump Overs 24/20
15 KBS 55/35
*Stagger Tire Flips for Large Classes
Post WOD
2min Plank
Thursday, June 18th, 2026 | Double Vision
Warm Up
2 Rounds
5 Burpees
20 Jump Rope
Then
Downward Dog
Quad Stretch
Calf Stretch
Then
2 Rounds
8 Step Ups
30 Sec Wall Sit
Then
Front Squats
Bench
Stones
Then
Wall Walks
WOD 1
EMOM x 18min
Min 0: 40 Sec Wall Sit
Min 1: 8-12 Bench Press
Min 2: 50 DUs (x2)
Min 3: 10-13 Burpees
Min 4: 6 Stones AHAP
Min 5: Rest
WOD 2
For Time
22-16-10
Front Squats @ 50-55%
Weighted Step Ups 24/20", 50/35#
4 Wall Walks After Each Round (12 HRPUs)
Post WOD
Track x2
Friday, June 19th, 2026 | Juneteenth
Warm Up
200m Run (Track x1)
3 Rounds
10 Air Squats
8 Push Ups
20 Jump Rope
Then
Wall Shoulder Stretch
Frog Pose
Calf Stretch
Then
2 Rounds
5 Pull Ups / Ring Rows
Then
Back Squats
WOD
6 RFT
19 Back Squats @ 30% (LIGHT)
18 Pull Ups / Push Ups
65 DUs (130 Singles)
THEN
400m Weighted Run (Track x3)
Vest / Plate / Sandbag — Your Choice!
*No run? 500m Ski Erg
Even Rounds: Pull Ups (R.R. mod)
Odd Rounds: Push Ups
Post WOD
2min Plank
Saturday, June 20th, 2026 | Hero WOD: Hotshots 19
On June 30, 2013, 19 members of the Granite Mountain Hotshots died while battling the Yarnell Hill Fire in Yarnell, Arizona. This workout honors their sacrifice.
Warm Up
Track x1
Then
2 Rounds
8 Air Squats
5 Pull Ups
8 Power Cleans (Light)
Then
Cobra / Psoas Stretch / Rig Shoulder Opener
Calf Stretch / Quad Stretch / Forearm Stretch
Then
Warm Up to WOD Weight
WOD
Hotshots 19 — 6 RFT
30 Air Squats
19 Power Cleans @ 45-50%
7 Strict Pull Ups (10 Kipping / 14 R.R.)
400m Run (Track x3) or 500m Row
*RX: 135/95 | Scaled: 95/65 | FUNdamentals: You Pick!
Post WOD
19 Burpees — One for Each Hotshot
June 8th- June 13th Daily WODS
Monday, June 8th, 2026 | Death by a Thousand Pulls
Warm Up
90 Sec Row or Ski
Then
Child's Pose
Cobra
Butterfly
Then
2 Rounds
5 HSPUs (x2 mod)
6 Box Jumps
8 Sit Ups
Then
Deadlifts
Strength
E2MOM x 16min
Deadlifts Starting at 50%
10-10-8-8-6-6-4-4
Add 5-10% Each Round
WOD
3 RFT: 20min Cap
500m Row or 400m Ski Erg
12 HSPUs (x2 DB Press)
15 Box Jumps 24/20
20 Sit Ups
Post WOD
25 Cal Bike
Tuesday, June 9th, 2026 | Max Out Your Maxes!!!
Warm Up
Track x1
Upper Body Stretches
90 Sec Bike or Ski Erg
Lower Body Stretches
10 Burpees
Midline Stretches
WOD
Test Your Maxes — Pick Any Lift!
10 Reps Empty Bar
5-5-3-3-1-1-1-1...
*Use class time wisely. Choose your lift(s) and go after it!
Post WOD
Track x5 in a Vest
Record Your Maxes in the App!
Wednesday, June 10th, 2026 | Snatch and Grab
Warm Up
6min AMRAP
8 Air Squats
30 Sec Forearm Stretch
6 Box Jump Overs
5 Pull Ups
Then
Hip Flow 1
Then
Snatch Deadlifts
Snatch Pulls
Power Snatch
OHS
Strength
E2MOM x 10min
Power Snatch 10-10-8-8-6
Squat Snatch 10-8-6-4-2
Start @ 50%, Add Weight if Able
*Choose Power or Squat Snatch and follow that rep scheme for all 5 rounds
WOD
18min AMRAP
10 OHS @ 55%
12 Pull Ups (18 R.R.)
14 Box Jump Overs 24/20
Post WOD
Track x3 or 500m Row
Thursday, June 11th, 2026 | Girl WOD: Nancy
Warm Up
2 Rounds
10 Air Squats
100m Run (Tree Line)
Then
Baby Maker / Quad Stretch / Calf Stretch
In Lunge: Psoas and Hamstring
Then
10 OHS
Core
3 Rounds
15 Sit Ups
20 Mason Twists
30 Sec Plank
Skill
5min
Work on OHS Position and Overhead Stability
WOD
Nancy — 5 RFT
400m Run (Track x3) or 500m Row
15 OHS @ 45%
*RX: 95/65 | Scaled: 65/45 | FUNdamentals: You Pick!
Post WOD
2min Plank
Friday, June 12th, 2026 | Freaky Friday
Warm Up
2 Rounds
10 Lunges
10 DB Snatch
3 Shuttle Runs
Then
Psoas Stretch
Quad Stretch
Downward Dog
Then
2 Rounds
8 V Ups
2 TGU
Then
Hang Cleans
Strength
7min
TGUs — Light and Fast OR Heavy and Slow (Your Choice!)
WOD
For Time: 20min Cap
3 Rounds
12 DB Snatches 50/35 (total)
5 Shuttle Runs (D&B = 1)
12 Hang Cleans @ 50%
Rest 1min
3 Rounds
12 DB Snatches (total)
5 Shuttle Runs
12 TTB (18 mod)
Post WOD
3min of Various Planks
3 DB Farmers Carries to Back Wall
Saturday, June 13th, 2026 | Hero WOD: Holleyman
Army Staff Sgt. Aaron Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, died August 20, 2004, in Khutayiah, Iraq, of wounds sustained when his patrol was attacked with small arms fire. He is survived by his wife Billie, daughters Shelby and Erin, and son Zachary.
Warm Up
2 Rounds
8 Push Ups
8 Air Squats
Round 1: Rig Shoulder Opener
Round 2: Arm Circles
Then
Baby Maker / Quad Stretch
Then
2 Rounds
10 Wall Balls
5 HSPUs (x2 mod)
Then
Power Cleans
WOD
30 Rounds for Time
5 Wall Balls 20/14
3 HSPUs (x2 Box / x2 Seated DB Strict Press)
1 Power Clean @ 60%
*No time cap — scale appropriately so you can keep moving!
*Power Clean weight should be something you can confidently do every round.
Post WOD
400m Run (Track x3) in a Vest
2min Plank
2min Wall Sit
Bring in the Tires
June 1st- June 6th Daily WODS
Monday, June 1st, 2026 | Earn Your Stripes
Warm Up
Track x1
3 Rounds: 30 Sec.
Air Squats
Push Ups
Plank
Then
Hamstring Stretch
Baby Maker
Downward Dog
Then
2 Rounds
8 Goblet Squats 55/35
8 Sit Ups
6 Box Jumps
5 TTB (mod)
Then
Deadlifts
Bench Press
Strength
EMOM x 14min
Min 0: 12 Goblet Squats 55/35
Min 1: 8-10 Bench Press (1-2 Sets to Complete)
Min 2: 40 Sec Plank
Min 3: 20 Sit Ups
WOD
18min AMRAP
12 Box Jumps 24/20
9 TTB (14 mod)
6 Deadlifts @ 65%
200m Run (Track x1) or 250m Row or 200m Ski Erg
Post WOD
2min Wall Sit
Tuesday, June 2nd, 2026 | Shoulder Season
Warm Up
3 Rounds
10 Jumping Jacks
5 Burpees
20 Jump Rope
Then
PVC Shoulder Stretches
Wrist Twists / Forearm Stretch
Then
2 Rounds
30 DUs (practice)
5 Pull Ups / Ring Rows
Then
Strict Press
Push Press
Push Jerks
Strength
EMOM x 5min: 5-7 Strict Press @ 60%
1min Change Weights
EMOM x 5min: 5-7 Push Press @ 60%
1min Change Weights
1min Strip Barbell
At min 13: 1min M.E. Strict Press
WOD
For Time: 22min Cap
50 DUs (x2 Singles)
40 Wall Balls 20/14
30 Pull Ups (45 R.R.)
20 Push Jerks @ 50%
10 Burpees
1min Rest
Repeat in Reverse Order
Post WOD
40/32 Cal Bike or Ski Erg
Wednesday, June 3rd, 2026 | Swing Low
Warm Up
1min Cardio
Then
PVC Shoulder Stretches
Quad Stretch
Baby Maker
Then
2 Rounds
6 Alt DB Snatch
8 Goblet Squats
10 Calf Raises
Then
OHS
Strength
14min
Work Up to a Heavy 3 Rep OHS
Starting at 45%
6-5-4-4-3-3-3...
WOD
10min AMRAP
2-4-6-8-10... etc.
Alt DB Snatch 50/35 (total)
DB Goblet Squats 55/35
Calf Raises (Elevated/DB Optional)
*Score is the round you FINISHED + extra reps
Post WOD
3 Rounds
20 Mason Twists
15 V Ups
10 KB Side Bends (Each Side)
Thursday, June 4th, 2026 | Heavy Day: Terrible Two’s
Warm Up
Down and Back
Butt Kickers / Toy Soldier / High Knees / Shuffle (x2)
Then
3 Rounds
10 Air Squats
20 Sec Baby Maker
Then
Thoracic Opener
Wrist Twists
Forearm Stretch
Hamstring Stretch
Quad Stretch
Then
Back Squats
Strict Press
Bail Procedure Review
Heavy Warm Up
5min
Warm Up to 60% of Back Squat
WOD
Back Squat
E2MOM x 14min
Min 0, 2: 11 @ 60%
Min 4, 6: 9 @ 70%
Min 8, 10: 7 @ 80%
Min 12: 5 @ 85%+
2min Change Weights
Strict Press
E2MOM x 14min
Min 0, 2: 11 @ 55%
Min 4, 6: 9 @ 65%
Min 8, 10: 7 @ 75%
Min 12: 5 @ 80%+
Cool Down
Sumo Wall Stretch / Eagles / Psoas Stretch
Post WOD
Track x2
Friday, June 5th, 2026 | Friday Firepower
Warm Up
2 Rounds
10 Air Squats
5 Burpees
100m Run (Tree Line)
Then
Scorpions
Cobra
Calf Stretch
Then
2 Rounds
8 TTB (mod)
8 Lunges
Then
Power Cleans
Front Squats
Farmers Hold (practice weight)
Strength
EMOM x 12min
Min 0: 6-8 Power Cleans @ 55%
Min 1: 35 Sec Farmers Hold AHAP
Min 2: 10 Air Squats + 10 Lunges
WOD
5 RFT: 23min Cap
400m Run (Track x3) or 500m Row
15 Front Squats @ 45%
12 TTB (18 mod)
Post WOD
2min Wall Sit
Saturday, June 6th, 2026 | The Beach Assault
In honor of D-Day, June 6th, 1944 — 82nd Anniversary. Partner WOD — Split all reps evenly unless noted.
Warm Up
250m Row
100m Farmers Carry (Grass Line)
Forearm Stretch
2 Rope Climbs (x3 mod)
Then
Calf Stretch / Arm Circles
Then
10 Wall Balls
5 Burpees
10 Power Cleans
Find a Partner
WOD
For Time – Split Reps Evenly
Row to Shore — 1000m Row
Ascend the Cliff — 6 Rope Climbs (x3 mod)
Attack the Objective — 100 Burpees
Attack the Objective — 100 Wall Balls 20/14
Extract the Wounded — 50 Power Cleans 95/65
Extract the Wounded — 200m Farmers Carry 55/35 Each Hand
Descend the Cliff — 6 Rope Climbs (x3 mod)
Extraction — 1000m Row
Post WOD
82 Sit Ups (82nd Anniversary of D-Day)
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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