CrossFit Mokena

Announcements:

Saturday, Jan. 18th

Teams of 1, 2, or 3 Row a Half or Full Marathon

Sign Up Your Team HERE

Daily WOD:

Monday, Dec. 23rd, 2024

x2 Today!!!

Warm Up

2 Rounds

8 Air Squats

8 Push Ups

8 V Ups

8 Back Jumping Jacks

Then

Stretch

Then
Pistols and Mods
Ring dips and mods

Then
Deadlift
Hang clean
Front squat
Push press
Back squat

Body Weight WOD

12 min cap
15-12-9-6-3
Pistols
Ring dips
V Ups

ALL Mods x2 = 30-24-18-12-6
Barbell WOD
15 minute AMRAP
5 deadlifts
5 front squats
5 push press @ 50-55%
5 back squats

30 Sec Hollow Rock Hold

If you cannot safely back rack – more front squats!

Post WOD Monthly Challenge

45 Air Squats

Saturday, Dec. 21st, 2024

Hero WOD Lupo (Partner WOD)
This hero workout is dedicated to SP5 Joseph C. Lupo, US Army, who was killed in action during the Vietnam war on August 26, 1967, when the medic truck he was in struck a 500lb enemy booby trap. He was born on May 18, 1943, he was only 23 years old.

Warm Up
6 of every WOD move
Then

Warm Up to WOD Weight

WOD
100 wall balls 20/14
90 deadlifts 135/95 (LIGHT)
80 HR push ups
70 box jumps 24/20
60 toes to bar (90 mod)
50 burpees
40 power cleans 135/95
30 push press 135/95
20 lunges w/med ball
10 thrusters 135/95
Cash out

1967 meter Row
Base WOD weight on Thruster and Push Press

Post WOD Monthly Challenge

45 Air Squats

Friday, Dec. 20th, 2024

Heavy Day: 2 Deadlifts + 1 *Clean + 1 Front Squat

*Hang, Squat, Power, etc.

Warm Up

1min Cardio

1min Barbell Shoulder Rotations

Then

2 Rounds

10 Supermans

10 Shoulder Rolls

10 Air Squats

Form Drills

PVC

Empty Bar

Heavy Warm Up

Warm Up to 50% of Weakest Lift

Clean or Front Squat

WOD

Min: 0, 2, 4

3 Complexes at 50%

Min: 6, 8, 10

3 Complexes at 60%

Min: 13, 16

3 Complexes at 70%

Min: 19, 22

2 Complexes at 80%

Min: 25, 28

1 Complex AHAP

Cool Down

Wall Shoulder Stretch

10 Scorpions

10 Eagles

Post WOD Monthly Challenge

45 Air Squats

Thursday, Dec. 19th, 2024

See You Tomorrow for the Party!!!

Warm up

Forearm stretch/Wrist Twists
PVC shoulder stretches

Then

2 Rounds

30 Jump Rope
10 DB Snatch
10 hang clean and OH
5 TTB
8 Cal row

Strength
15 min AMRAP
Min 0: 45 DUs (x2 singles)
Min 1: 12 TTB (20 mod)

Min 2: Farmers Carry D&B AHAP
WOD

For Time
14-12-10-8
DB Snatch 50/35
Cal row
THEN
8-10-12-14
DB hopping burpees
DB Hang Clean and OH

Post WOD Monthly Challenge

45 Air Squats

Wednesday, Dec. 18th, 2024

Holiday Party THIS Friday!!!

Warm Up
10 Cal Row

30 Sec Jump Rope

10 Sit Ups

5 V Ups

Butterfly Stretch
5 Burpee Box Jumps

Hamstring Stretch
10 KBS
10 Lunges

Psoas Stretch
10 DB push press
7 Air Squats

Baby Maker
5 Pull Ups

Strength
EMOM X 8min
E: 12/10 cal row
O: 15 Wall Balls 20/14

WOD
25 min total
7min AMRAP
10 pull ups (15 RR/DB Flys)
20 walking lunges
30 DUs (x2 singles)
Rest 2 min
7min AMRAP
5 burpee box jumps 24/20
10 DB push press@ 50/35
15 sit ups
2 min rest
7 min AMRAP
15 Air Squats
10 KBS 55/35
5 V Ups

Post WOD Monthly Challenge

45 Air Squats

Tuesday, Dec. 17th, 2024

I’d Prefer Clean and Jerks…

Warm Up

2 Rounds

8 - 3 Sec Supermans

20 Mason Twists

10 Air Squats

5 Burpees

Then

30 Sec

Pigeon Pose

Downward Dog

Touch Your Toes

Then

Deadlifts

Cleans

Jerks

Strength

E2MOM x 16min

Deadlifts Starting at 60%

5-5-4-4-3-3-2-1

5 Sec Pause at top of LAST Rep

WOD

15min Total

4 Rounds: 3 min AMRAP

5 Power Cleans @ 60-65%

5 Jerks

5 Burpees

1 min Rest After Each AMRAP

Start Where You Left Off

Post WOD Monthly Challenge

45 Air Squats

Monday, Dec. 16th, 2024

The Devil’s Complex (Is C. Christie the Devil???)

Warm Up

3 Rounds

8 Calorie Row

8 Push Ups

8 Air Squats

8 Step Ups (Add DBs)

Then

Stretch w/Coach

Then

Devil’s Complex

WOD

30min Total

10 Rounds: 3min Each

12/10 Calorie Row

4 Devil’s Complex

Score is number of completed rounds

Devil’s Complex

1 Devil Press

1 Thruster

2 Box Step Ups 24/20”

35/20 in EACH Hand

You CANNOT Set the Dumbbells Down

Tip: Done or not, stop with 45 sec of rest

Post WOD Monthly Challenge

45 Air Squats

Saturday, Dec. 14th, 2024

Hula Hoop Toss

Warm Up

2 Rounds: 30 on 15 off

Toy Soldier

Air Squats

Sit Ups

DB Snatch

Then

Hip Flow 2

Then

Clean and Jerks

WOD: Teams of 3 – Waterfall Style

35min

8 Clean and Jerks @ 50-55%

10 Air Squats

10 DB Hang Snatches 55/30

12 Sit Ups

(Next Athlete Starts)

10/8 Cal Row

Run Over and Toss 2 Hula Hoops

Click Clicker for Successful Toss

Then REST till person before you moves to the rower

Post WOD Monthly Challenge

45 Air Squats

Friday, Dec. 13th, 2024

Dumbbell DT

Warm Up

2 Shuttle Runs

12 DB Deadlifts

2 Shuttle Runs

9 DB Hang Cleans

2 Shuttle Runs

6 DB Push Jerks

Hamstring Stretch

Quad Stretch

Arm Circles

Rig Shoulder Opener

Then

Good Mornings

Strength

EMOM x 12min

35-40 Sec Each

Min 0: Good Mornings

Min 1: Wall Sit

Min 2: Plank

WOD

20min Cap

5RFT

12 Deadlifts

9 Hang Cleans

6 Push Jerks

After Each Round

2 Shuttle Runs (D&B Twice)

RX 50/35

Post WOD Monthly Challenge

45 Air Squats

Thursday, Dec. 12th, 2024

I’m Gonna Feel This Tomorrow…

Warm Up

While Coach Demos

Wrist Twists/Forearm Stretch

Then: 2 Rounds

10 Calf Raises

10 KBS

10 Sit Ups

6 Front Lunges

6 Back Lunges

10 Push Press

Then: 30 Sec

Ankle Twists

Quad Stretch

Strength

EMOM x 15min

Min 0: 12-14 FRONT Lunges (Any Rack Position)

Min 1: 12-14 BACK Lunges (Any Rack Position)

Min 2: 40 Sec Plank Hold

WOD

17 min AMRAP

15 Deficit Calf Raises (Toes on 25# Plate)

15 KBS 55/35

12 Push Press

15 Sit Ups

12 Pull Ups (24 Tricep Extensions)

Post WOD Monthly Challenge

45 Air Squats

Wednesday, Dec. 11th, 2024

Crunch Those Numbers

Warm Up

6min

10 Leg Swings

10 Jumping Squats

10 Shoulder Rolls

10 Michael Phelps

8 Box Jumps

8 DB Thrusters

Then

Hip Flow 1

Back Squats

Test Straight Arm Crunches

Core

3 Rounds: 8min Cap

20 V Ups

12 Plank Hip Twists

30 Sec Side Plank Each Side

Strength

EMOM x 8min

4-6 Front Squats @ 50-60%

At min 9

Accumulate 1 min Air Squat Hold

WOD

For Time: 15min Cap

30 Box Jump 24/20

20 DB Thrusters 35/20

60 Straight Arm Crunches (DB Challenge)

20 Box Jumps

20 BD Thrusters

40 Straight Arm Crunches

10 Box Jumps

20 DB Thrusters

20 Straight Arm Crunches

Remaining Time: Max Box Jumps

Score is Time + Box Jumps

Post WOD Monthly Challenge

45 Air Squats

Tuesday, Dec. 10th, 2024

Let’s Work our Vestibular System!

Warm Up

2 Rounds: 30 Sec, No Break

Lunges

PVC Stretches

Sit Ups

Butterfly

G2OH

Break

Then

Burpee Spins?

Snatch Grip Deadlifts

Snatches

Strength

20min Total

E2MOM x 6 Rounds

8-8-7-7-6-6

Snatches Starting @ 45-50%

Add 5% Each Round

Starting at min 12

EMOM x 8min

8-10 Snatch Grip Deadlifts

(At Final Weight)

WOD

11min AMRAP

12 Ground 2 OH 35/25

12 OH Plates Lunges 35/25

6 Burpee Spins

15 Sit Ups

Post WOD Monthly Challenge

45 Air Squats

Monday, Dec. 9th, 2024

Who Needs a Team for the Rowathon?

Warm Up

2 Rounds

20 Jumping Jacks

10 Air Squats

7 V Ups

Then

Hip Flow 2

Then

Barbell Moves

Then

TGUs

Strength

Min 0, 2, 4, 6, 8

8 Back Squats @ 65%

Change Weights: Start @ min 11

Min 11, 13, 15, 17, 19

8 Push Press @ 65%

OR

Find Any 1 Rep Max On Your Own

WOD

5min AMRepsAP

TGUs

Switch Arms at Any Time

2min Rest

5min AMRAP

7 Power Cleans @ 45-50%

7 Shoulder 2 Overhead

Post WOD Monthly Challenge

45 Air Squats

Saturday, Dec. 7th, 2024

Deadlift x2: Partner WOD

Warm Up

10 Air Squats

Hamstring Stretch

10 Air Squats

Calf Stretch

8 Box Jump Overs

Then

Med Ball Cleans

Then

20 Sec Each Hold

10 Sec to Switch

Then

10 Leg Swings

Baby Maker

Torso Twist

Then

Partner Deadlift

WOD

37min AMRAP

30 Partner Deadlifts @ 35%

30 Box Jumps Overs 24/20

30 Medball Cleans 20/14

30 Pull Ups (R.R. No Extra)

1 min Hold???

Both Partners on Deadlift Bar at Same Time

(So Really 15 Deadlifts)

Each Person puts 35% on their half of the bar. TEST THIS!!!

Must use blue bar

1min Hold

Round 1: Plank

Round 2: Wall Sit 20/14

Round 3: Rig Hang

Round 4: HS or Another Plank

Complete Hold at the Same Time. EACH Person Accumulates 1 min

More than 4? Start Over!

Post WOD Monthly Challenge

45 Air Squats

Friday, Dec. 6th, 2024

2 Weeks from Today = Party Time!!!

Warm Up

2 Rounds

150m Row

10 Air Squats

20 Jump Rope

8 Lunges

Then

Stretch w/Coach

Then

10 3Sec Squat Therapy

10 3Sec Banded Squats

30 Sec

Quad Stretch

Baby Maker

Strength

22min

Find your 3 Rep Max Front Squat

Record this in the App!

Goal 90% of 1 Rep

WOD

12min AMRAP

150m Row

8 Wall Balls 20/14

12 Lunges w/Med Ball OH

30 DUs (x2)

Post WOD Monthly Challenge

45 Air Squats

Thursday, Dec. 5th, 2024

Have You Signed Up for the Rowathon Yet?

Warm Up

2 Rounds: 30 Sec, No Break

Lunges

KBS

Touchdown Squats

Break

Then: 5min

Warm up

Stones

Wall Walks

Rope Climbs

Strength

EMOM x 20min

Min 0: 1-2 Rope Climbs (x3)

Min 1: 10-14 KBS

Min 2: 10-14 Touchdown Squats

Min 3: 10-14 KB Lunges

Min 4: 18-22 Sit Ups

WOD

For Time

8-7-6-5

Stones AHAP

Wall Walks (x3 HRPUs)

40 Sec Wall Sit After Each Round

Post WOD Monthly Challenge

45 Air Squats

Wednesday, Dec. 4th, 2024

Repeat After Me

Warm Up

2 Rounds: 30 Sec on, 15 off

Ring Rows

Alt. KB/DB Snatches

Straight Leg Sit Ups (Add Weight)

Then

30 Sec Each Side

Pigeon Pose

Quad Stretch

Then

Back Squats

Strength

13min

Back Squat

5-5-4-4-3-3-2…

Starting @ 50%

Work up to a heavy 2 rep

THEN

Move Final Weight to Floor

On Your Own Till Min 18

5x3 Deadlifts (Change Weights For Safety if Necessary)

WOD

16 min Total

7min. AMRAP:
12 Straight Leg Sit Ups 20/15
12 Alt. KB/DB Snatch 50/30
9 Ring Rows
Rest 2min... Repeat
*Start where you left off

LARGE CLASS – STAGGER FOR R.R.

Post WOD Monthly Challenge

45 Air Squats

Tuesday, Dec. 3rd, 2024

Triwizard Tournament

Warm Up

90 Sec Cardio

30 Sec

Arm Circles

Butterfly

Downward Dog

Spiderman Stretch

Shoulder Rolls

Then: 10min Total

6 of Each WOD Move

In Remaining Time

Set up WOD Weights

Core

50 V Ups for Time

WOD

33min Total

9min AMRAP
15 Wall Balls 20/14
5 Snatches @ 65%

8 Box Jumps 24/20

9min AMRAP
15/12 Cal Row
50 DUs (x2)

8 KBS 55/35
9min AMRAP
15 Pull-Ups (23 DB Tri Ext.)
5 Hang Power Cleans @ 55%

8 HSPUs (x2 Box/DB Press)
3min Rest Between AMRAPs to Switch Weights and Record Scores

Post WOD Monthly Challenge

45 Air Squats

Monday, Dec. 2nd, 2024

Coach Christie has a Present for You!!!

(no 6pm class today!!!)

Warm Up

10-8 Cal Row

Leg Stretch Sequence

Then

Arm Circles

Michael Phelps

Then

6 of Each WOD Move

Then

Bench

Skull Crushers
Strength

EMOM x 15min
Min 0: 7-10 Bench
Min 1: 40 Sec Air Squat Hold
Min 2: 10 DB Skull Crushers

WOD

For Time

60 Wall Ball Sit Ups

50 Box Jumps 24/20

40 Pull Ups (any mod, no extra)

50 Clean and Jerks @ 45-50%

60 Calorie Row

*Complete In Any Order

Post WOD Monthly Challenge

45 Air Squats

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Waiver and Release of Liability

Express assumption of risk: I, the undersigned, am aware that there are significant risks involved in any physical training regimen. These risks include, but are not limited to: falls which can result in serious injury or death, injury or death due to negligence on the part of myself, my training partner, or other people around me, injury or death due to improper use or failure of equipment. Injury may also result simply from the fact of physical training itself. By its very nature, physical training seeks to have me push beyond my limits in order to produce a physical adaptation by my body. This requires feedback from me to my trainer regarding what is happening with my body. Excessive work can result (in rare cases) in exertional rhabdomyolosis. I should look for signs of excessive soreness, darkened urine, and pain in the kidney areas in the days following a particularly intense workout. I am aware that any of these above mentioned risks may result in serious injury or death to myself and or my partner(s). I willingly assume full responsibility for the risks that I am exposing myself to and accept full responsibility for any injury or death that may result from participation in any activity or class while training with CrossFit Mokena either at 8421 W. 191st Street or other locations. Release: In consideration of the above mentioned risks and hazards and in consideration of the fact that I am willingly and voluntarily participating in the activities available at CrossFit Mokena, I, the undersigned hereby release CrossFit and CrossFit Mokena, their principals, agents, employees, and volunteers from any and all liability, claims, demands, actions or rights of action, which are related to, arise out of, or are in any way connected with my participation in this activity, including those allegedly attributed to the negligent acts or omissions of the above mentioned parties. This agreement shall be binding upon me, my successors, representatives, heirs, executors, assigns, or transferees. If any portion of this agreement is held invalid, I agree that the remainder of the agreement shall remain in full legal force and effect. If I am signing on behalf of a minor child, I also give full permission for any person connected with CrossFit Mokena to administer first aid deemed necessary, and in case of serious illness or injury, I give permission to call for medical and or surgical care for the child and to transport the child to a medical facility deemed necessary for the well being of the child. Indemnification: The participant recognizes that there is risk involved in the types of activities offered by CrossFit. Therefore the participant accepts financial responsibility for any injury that the participant may cause either to him/herself or to any other participant due to his/her negligence. Should the above mentioned parties, or anyone acting on their behalf, be required to incur attorney’s fees and costs to enforce this agreement, I agree to reimburse them for such fees and costs. I further agree to indemnify and hold harmless CrossFit and CrossFit Mokena, their principals, agents, employees, and volunteers from liability for the injury or death of any person(s) and damage to property that may result from my negligent or intentional act or omission while participating in activities offered by CrossFit. I, the undersigned acknowledge that I have no physical impairments or illnesses that will endanger myself or others. I have read and understood the foregoing assumption of risk, and release of liability and I understand that by signing it obligates me to indemnify the parties named for any liability for injury or death of any person and damage to property caused by my negligent or intentional act or omission. I understand that by electronically signing this form I am waiving valuable legal rights.

Owner and Head Coach: Christie Neighbors

Coaches Hotline - Text: 815-277-9179

Email: CFMokena@gmail.com

Address: 8421 W. 191st St., Mokena, IL 60448

CrossFit Mokena

Announcements:

Daily WOD:

Monday, Dec. 23rd, 2024

x2 Today!!!

Saturday, Dec. 21st, 2024

Hero WOD Lupo (Partner WOD) This hero workout is dedicated to SP5 Joseph C. Lupo, US Army, who was killed in action during the Vietnam war on August 26, 1967, when the medic truck he was in struck a 500lb enemy booby trap. He was born on May 18, 1943, he was only 23 years old.

Friday, Dec. 20th, 2024

Heavy Day: 2 Deadlifts + 1 *Clean + 1 Front Squat

Thursday, Dec. 19th, 2024

See You Tomorrow for the Party!!!

Wednesday, Dec. 18th, 2024

Holiday Party THIS Friday!!!

Tuesday, Dec. 17th, 2024

I’d Prefer Clean and Jerks…

Monday, Dec. 16th, 2024

The Devil’s Complex (Is C. Christie the Devil???)

Saturday, Dec. 14th, 2024

Hula Hoop Toss

Friday, Dec. 13th, 2024

Dumbbell DT

Thursday, Dec. 12th, 2024

I’m Gonna Feel This Tomorrow…

Wednesday, Dec. 11th, 2024

Crunch Those Numbers

Tuesday, Dec. 10th, 2024

Let’s Work our Vestibular System!

Monday, Dec. 9th, 2024

Who Needs a Team for the Rowathon?

Saturday, Dec. 7th, 2024

Deadlift x2: Partner WOD

Friday, Dec. 6th, 2024

2 Weeks from Today = Party Time!!!

Thursday, Dec. 5th, 2024

Have You Signed Up for the Rowathon Yet?

Wednesday, Dec. 4th, 2024

Repeat After Me

Tuesday, Dec. 3rd, 2024

Triwizard Tournament

Monday, Dec. 2nd, 2024

Coach Christie has a Present for You!!!

(no 6pm class today!!!)

Click the box below to set up your FREE trial class!

Hero WOD Lupo (Partner WOD)
This hero workout is dedicated to SP5 Joseph C. Lupo, US Army, who was killed in action during the Vietnam war on August 26, 1967, when the medic truck he was in struck a 500lb enemy booby trap. He was born on May 18, 1943, he was only 23 years old.