CrossFit Mokena

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Daily WOD:

Thursday, April 24th, 2025

Last Call Bod Squad - Helen and 3 Rep Max

Warm Up

Track x 1

Lower Body Stretch

Track x 1

Upper Body Stretch

Then

2 Rounds

8 Lunges

8 Single Leg V Ups

8 DB Hang Clean and OH

Strength

22min

Find Any 3 Rep Max

Or - Stretch!

WOD

12min AMRAP

100m Run (Grass Line)

10 DB Hang Clean and OH (5 Each)

10 DB Lunges (5 Each Leg)

20 Single Leg V Ups

Post WOD

30 Unbroken KBS

Wednesday, April 23rd, 2025

Wear High Socks/Long Pants!

(Bod Squad – Complete Helen or 3 Rep Max)

Warm Up

3 Rounds

8 Push Ups

1. Rig Shoulder Opener

2. Arm Circles

3. Wall Shoulder Stretch

Then

2 Rounds

12 Calf Raises

12 Air Squats (Add KB)

Then

Power Cleans

Bench

5min

Discuss Rope Climbs

Strength

E2MOM x 16min

Bench Press

12-10-10-8-8-6-6-4

Pair Up and Spot

WOD

16min AMRAP

*1 Rope Climb (x3 Mod)

12 Power Cleans @ 60%

12 Elevated Calf Raises 25#

12 KB Goblet Squats 55/35

*We Encourage Attempts!!!

Post WOD

30 Unbroken KBS

Tuesday, April 22nd, 2025

Bod Squad Benchmark Retest – 3 Rep Max

(Missed Yesterday? Complete Helen After Strength)

Warm Up

2 Rounds

10 Lunges

10 Air Squats

10 Sit Ups

10 Strict Press

Then Stretch:

Baby Maker

Quad

Calf

In Lunge:

Psoas and Hamstring

Then

10 More Air Squats

10 Empty Bar Reps

Strength

22 min

Find 3 Rep Max Front, Back, or Overhead Squat

WOD

21-15-9

Empty Bar Strict Press

Lunges w/Bar (EACH Leg)

Sit Ups

Post WOD

Push Ups for Alzheimer’s

Monday, April 21st, 2025

Bod Squad Benchmark Retest – Helen

Warm Up

2 Rounds

250m Row

10 KBS

5 Pull Ups

Then

Leg Stretch Sequence

Low Back Stretch

Deadlifts

Complete Strength

Then

PVC Shoulders

Strength

E2MOM x 16min

Deadlift

12-10-10-8-8-6-6-4

Start Light, Add Weight Each Round

WOD

3 Rounds for Time

500m Row

21 KBS 55/35

12 Pull Ups (18 R.R.)

Post WOD

Push Ups for Alzheimer’s

Saturday, April 19th, 2025

Hero WOD Last Alarm

Last Alarm is in honor of Bloomington/Hudson (IL) Firefighter Christopher Brown, who was killed in the line of duty on March 5, 2013 while responding to an accident call on Interstate 39 for Hudson Fire Department. He was a loving husband, father, and friend who will always be remembered for his smile and willingness to help others.

The 3 rounds, 5 movements, and 13 reps signify the date of Chris’ death. Each exercise mimics something commonly found in fire ground operations or used in firefighter training.

Warm up

2 rounds

5 Burpees

6 Box step ups (Add DB)

5 Pull Ups

Then: On the Box Stretches

Box Shoulder Stretch

Pigeon Pose

Hamstring Stretch

Then

Complete Core Work

Then

Deadlifts

DB Clusters

Core

3 Rounds

15 V Ups

10 KB Side Bends 35/25

30 Sec Plank

WOD

3 RFT

13 Deadlifts 225/155

13 Burpees

13 DB Clusters 50/35

13 Pull Ups (19 R.R.)

13 DB step ups 24/20”, 50/35#

*DB in EACH Hand

*Do NOT drop DBs

Post WOD

Push Ups for Alzheimer’s

Friday, April 18th, 2025

21-15-9 x2

Warm Up

PVC Shoulder Stretches

2 Rounds

8 Wall Balls

8 KBS

8 Air Squats

9 Push Ups

Then

Hamstring Stretch

Thoracic Opener

Frog Pose

Then

Cleans

Front/Back Squat

Bench

Strength

14min

Work up to a heavy 5 rep bench

WOD

21-15-9

Cleans @ 45%

Wall Balls 20/14

THEN

75 Sit Ups

THEN

21-15-9

KBS 55/35

Front or Back Squats @ 45%

*Change Weights If Necessary

Post WOD

Push Ups for Alzheimer’s

Thursday, May 17th, 2025

Cardio Jam!

Warm Up

Track x1

10 Push Ups

10 Air Squats

10 Lunges

Stretch

Quads

Hamstrings

Calves

PVC Shoulder Stretches

Then

Waiters Carry

WOD

??? min AMRAP

10 Push Ups

20 Air Squats

10 Push Ups

20 Lunges

10 Push Up

100m S.A. Waiters Carry 55/35 (Right)

100m S.A. Waiters Carry 55/35 (Left)

200m Run (Track x1)

Post WOD

Push Ups for Alzheimer’s

Wednesday, April 16th, 2025

Heavy Day: Shoulders and Squats

Warm Up

3 Rounds

15 Back Jumping Jacks

10 Air Squats

10 Sit Ups

Then

Coach Led Stretching

Form Drills

PVC

Empty Bar

Heavy Warm Up

7min

Warm up to 60% of Strict Press

WOD

18min-ish Total

EMOM x 4 min

3-5 Strict Press @ 60%

1min Rest: Add Weight

EMOM x 4 min

3-5 Push Press @ 60%

1min Rest: Add Weight

EMOM x 4 min

3-5 Jerks @ 60%

2min Rest: DROP Weight

Strip Back Down to Strict Press Weight

M.E. Jerk or Push Press till Failure

THEN

On Your Own

4 sets of 6 Back Squats at 60%

Cool Down

PVC Shoulder Stretches

Baby Maker Stretch

Leg Swings

Post WOD

Push Ups for Alzheimer’s

Tuesday, May 15th, 2025

HYROX Starts One Week from Today!

Warm Up

Baby Maker Stretch

4 Burpees Over DB

8 Lunges

Baby Maker Stretch

Then

Child’s Pose

4 Devil Press

8 Goblet Squats

Child’s Pose

Then

Arm Circles

5 Pull Ups

10 Push Ups

15 Air Squats

Michael Phelps

Then

TGU

Strength

4:30min

Work on TGUs

At min 5

1min Plank

Then till min 10

Work on TGUs

(Heavy and slow? Light and fast? Up to you!)

WOD

3 Rounds

8 S.A. Devil Press 50/35

8 Goblet Squats

3 Rounds

8 Burpees Over Dumbbell

8 DB Lunges (EACH Leg)

3 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

At ANY Time: 25 Calories on the Bike

Bike Must be UNBROKEN – so when you hop on, complete ALL 25

Post WOD

Push Ups for Alzheimer’s

Monday, April 14th, 2025

Lift Heavy, Move Fast

Warm Up

Track x1

Then

2 Rounds

10 KBS

10 Air Squats

10 Sit Ups

10 Push Ups

Then

Hip Flow

Then

Front Squats

Strength
E2MOM x 14min

8-6 Front Squats @ 65-75%

*Optional: 30 Sec Plank

Starting at min 14

2min Wall Sit - 3 min Cap

WOD

21-15-9

KBS 55/35

Sit Ups

Push Ups

200m Run (Track x1) After Each Round

THEN

1min Wall Sit

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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

Order Your Murph Shirt HERE

Daily WOD:

Thursday, April 24th, 2025

Last Call Bod Squad - Helen and 3 Rep Max

Wednesday, April 23rd, 2025

Wear High Socks/Long Pants!

(Bod Squad – Complete Helen or 3 Rep Max)

Tuesday, April 22nd, 2025

Bod Squad Benchmark Retest – 3 Rep Max

(Missed Yesterday? Complete Helen After Strength)

Monday, April 21st, 2025

Bod Squad Benchmark Retest – Helen

Saturday, April 19th, 2025

Hero WOD Last Alarm

Friday, April 18th, 2025

21-15-9 x2

Thursday, May 17th, 2025

Cardio Jam!

Wednesday, April 16th, 2025

Heavy Day: Shoulders and Squats

Tuesday, May 15th, 2025

HYROX Starts One Week from Today!

Monday, April 14th, 2025

Lift Heavy, Move Fast

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

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