CrossFit Mokena
Daily WOD:
Thursday, January 23rd, 2025
Get a Grip
Warm up
7 mins AMRAP
15 DU
10 Deadlift
5 pull ups
6 KB/DB snatch
5 box jumps
Stretch together
30 sec knight stretch on box
30 sec wall hinge stretch
8 Scapula shoulder presses (3 sec)
Strength
EMOM x 10 mins
Even: 35 Sec negative Pull ups (R.R.)
Odd: 6-8 deadlift @ 50-55%
Last Rep: 5 Sec Hold
WOD
5 RFT
14 KB/DB snatch 50/35
14 Goblet Squats
10 Burpee Box jump overs 24/20
35 DU’s (x2)
30 Back Scratchers (Total)
Post WOD
1min Hollow Hold
Wednesday, January 22nd, 2025
Tabata-huh?!
Warm up
Tabata air squats/lunges
Then
2 rounds: 30 sec
Quad stretch
90/90 Rotation
Then
Core Work
Then
8 of every Tabata move
Core
3 rounds: 8 min cap
16 Windmills 35/25
30 sec hollow rock hold
20 toe touch crunches
Tabata
22 min Total
Tabata Thrusters 45/35
Tabata Plank shoulder taps (left+right =1)
Tabata KBS 55/35
Tabata Wall sit leg extensions (left+right =1)
*rest 2 mins between Tabatas, Score is total reps*
Post WOD
1min Hollow Hold
Tuesday, Jan. 21st, 2025
No 5am Tomorrow!!!
Warm up
2 rounds
150m row
30 sec Quad stretch
6 Air squats
30 sec Forearm stretch
Then
5 every barbell move
Strength
E2MOM x 8mins
6 Back squats @ 55-60% + 14 jumping lunges
WOD
23 mins Total
10 min AMRAP
250m row
16 Single Leg V Ups
12 Sumo Deadlift High Pulls
*rest 3 mins*
10 min AMRAP
10 Shoulder to Overhead
16 sit ups
12 Hang cleans
*Barbell should be unbroken
Post WOD
1min Hollow Hold
Monday, Jan. 20th, 2025
Hero WOD Marston
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family members.
Warm up
2 rounds
8 Glute bridges
6 air squats
5 inch worms
5 TTB
Then
Core Work
Then
Deadlifts
Warm up to WOD weight
8-6-4-3-2-2-1…
Core Burner
EMOM x 9 min
Min 0: 45 sec forearm plank hold
Min 1: 10 plate dead bug 25/15 (total)
Min 2: 20 Plate Russian twist (total)
WOD
20 min AMRAP
1 Deadlift 405/315 (80-90%)
10 TTB (20 knee raises/v-ups)
15 Bar-facing burpees
Post WOD
1min Hollow Hold
Saturday, Jan. 18th, 2025
ROWATHON
Doors Open at 8:15am
Rowing Starts at 9:00am
Friday, Jan. 17th, 2025
Lunch with Maggie & Isabel
Warm Up
2 Rounds
8 Air squats
10 Leg swings
5 Pull ups/Banded Pull Downs
30 sec Rig shoulder opener
8 supermans
Then
HSPUs
Pistols
Snatches
WOD
For Time
2 rounds
10 HSPU (x2 mod)
20 Pull-ups (20 Lat AND Tri Pull Downs)
30 Alt pistols (46 mod)
Then
15 snatches 135/95 (75-80%)
2 rounds
10 HSPU (x2 mod)
20 Pull-ups (20 Lat AND Tri Pull Downs)
30 Alt pistols (46 mod)
Then
15 snatches 135/95 (75-80%)
1 Round
10 HSPU (x2 mod)
20 Pull-ups (20 Lat AND Tri Pull Downs)
30 Alt pistols (46 mod)
Post WOD
1min Hollow Hold
Thursday, Jan. 16th, 2025
Join Us Saturday for the Rowathon!!!
Warm up
8 min
20 Mountain climbers
8 Power cleans
30 sec Forearm stretch
3 Devil Press
8 Box jump overs
30 sec downward dog
8 Wall Balls
Then
Power Cleans
Rope Climbs
Strength
EMOM x 12 min
Min 0: 1-2 rope climbs (3 mod or 9 push ups AND 9 air squats)
Min 1: 8-10 power cleans @ 45%
Min 2: 10 wall balls 20/14
WOD
14 min AMRAP
2-4-6-8-10-12 etc
Devil Press (Each Hand) 35/20
Box Jump Overs 20/14
Post WOD
1min Hollow Hold
Wednesday, Jan. 15th, 2025
Heavy Day: Spilt Jerk + Sumo Deadlift
Warm up
2 rounds 30 on, no break
Hurdle Overs
Side Lunges
Pause Calf Raises
Squat March
Then
PVC shoulder stretch
Hamstring stretch
Scorpions/Eagles
Form Drills
Split jerk
Sumo Deadlift
Heavy Warm Up
5 min
Warm up to 45%
Spilt Jerk
WOD
E2MOM x 32min
Min 0: 10 @ 45%
Min 2: 8 @ 55%
Min 4: 6 @ 65%
Min 6: 4 @ 75%
Min 8: 2 @ 85-90%
Min 10: 1 Add Weight?
Min 12: 1 Add Weight?
*4 min rest/change weights*
Start Again at Min 18
Post WOD
1min Hollow Hold
Tuesday, Jan. 14th, 2025
Rowathon is Sat!!!
Warm Up
20 Butt kickers
20 High Knees
30 Jump Rope
10 V Ups
Then
Forearm stretch
Calf stretch
Wall Shoulder Opener
Big Turn Back
Then
Bench
Farmers Hold
Strength
EMOM: 15 min
Min 0: 8-10 Bench (Heavy-ish: Should take 2 Trys)
Min 1: 35 Sec Farmers Hold AHAP
Min 2: 18 V Ups
WOD
For Time: 16 min cap
10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
30 DU’s (x2 singles)
Post WOD
1min Hollow Hold
Monday, Jan. 13th, 2025
Raffle Items Needed Pretty Please!
Warm up
250m Row
Then
1 Round WOD
Stretch
x3
Then
30 sec pigeon stretch
30 sec leg swings
Strength
5 min cap
Accumulate 3 min Air squat hold
WOD
4 rounds: 26min Total
5 minutes on, 2 min off
8 DB hang snatch 50/35 (4 each arm)
8 DB overhead lunges (4 each arm)
4 lateral burpees over DB
250m Row
*start where you left off, score is rounds + reps*
*If you end up on the rower: MUST FINISH THE ROW
Post WOD
1min Hollow Hold
Saturday, Jan. 11th, 2025
Hero WOD Wittman
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Warm up
2 rounds 30 sec, no break
Air squats
Downward dog
High knees
Box shoulder stretch
Break
Then
8 of every WOD move
Strength
Death by Push ups
10 min cap
YOU Pick Your Starting Rep!
Min 1 – 1 Min 1 - 5??? Min 1 – 10??? Add 1 rep every round!
Upon Failure = 45 sec air squat hold
WOD
7 RFT
15 KBS 55/35
15 Power clean 95/65
15 Box jumps 24/20
Post WOD
1min Hollow Hold
Friday, Jan. 10th, 2025
Oh Hammy
Warm up
2 Rounds
6 Sit ups
6 KB/DB Snatch
6 Air Squats
Then
Michael Phelps
10 Superman
Hamstring Stretch
Then: Try
KB Suit Case March
KB Waiters March
Then
Set up for HSPU
Deadlifts
Strength
EMOM x 12 min
Min 0: 30 sec KB S.A. suit case or waiter’s march
Min 1: Other Arm
Min 2: 12 Alt KB/DB Snatch 55/35
WOD
Buy In or Cash Out
1000m Row
4 RFT
8 Deadlifts @ 50-55%
10 HSPU (x2 mod)
8 Deadlifts
20 sit ups
Post WOD
1min Hollow Hold
Thursday, Jan. 9th, 2025
Heavy Day: 1 snatch + 2 OHS
Warm up
2 rounds: 30 sec on/15 off
Air squats
Push ups
Squat March Side to Side
Jumping jacks
Then
PVC shoulder stretches
Core
3 rounds
12 Sit ups
12 Bicycles (Each Side)
20 Russian twists (Each Side)
Form Drills
PVC
Empty Bar
Heavy Warm Up
5min
Warm Up to 55% of Weaker Lift
WOD
E2MOM for 20min
4-4-3-3-3-2-2-2-1-1
Starting @ 55% increasing by 5% each set.
*Goal: last sets hit at 90%
(1 Clean + 2 Front Squats ONLY if ABSOLUTTELY Necessary!!!)
Cool down
Pigeon stretch
Eagle
Arm circles
Post WOD
1min Hollow Hold
Wednesday. Jan. 8th, 2025
Deuces
Warm up
2 Rounds
8 cal row
8 wall balls
Rig shoulder opener
6 TTB
Ankle twists
Then
5 inch worms
Then
Clean & Jerks
Strength
EMOM x 12 min (Dumbbells)
Min 0: 45 Sec Negative Bicep Curls
Min 1: 45 Sec plank hold
Min 2: 45 Sec Tricep Extensions
WOD
For Time: 22 min cap
1000m Row (Buy In OR Cash Out)
80 DU (x2 singles)
60 Wall Balls 20/14
40 TTB (60 knee raises/v ups)
20 Clean & Jerks 55-60%
10 Burpees
Post WOD
1min Hollow Hold
Tuesday, Jan. 7th, 2025
SpongeBob and Patrick
Warm up
30 sec
Pigeon stretch
Forearm stretch
Thoracic opener
Then
8 of every WOD move
Find a partner
Partner WOD
10 rounds For Time
15 sit ups
12/10 cal row
12 DB Deadlifts 35/20
9 DB Hang Clean
6 DB push jerks
You go, I go (5 rounds each, switch every movement)
Post WOD
1min Hollow Hold
Monday, Jan. 6th, 2025
Have Anything for the Rowathon Raffle?
Warm up
2 rounds 30 sec on, 15 off
Jump Rope
Calf stretch
Ring Rows
Quad stretch
Then
2 rounds
20 sec rig hang
8 air squats
8 Alt Lunges
Then
Scapula Pull Ups
Front Squat
Strength: 15 min cap
Heavy 3 Rep Front Squat
Starting at 45%
6-5-5-4-4-3…
WOD
16 mins
7 min AMRAP
30 DU (x2 singles)
8 Scapula pull ups (12 Assisted)
12 Air Squats
*2 min rest*
7 min AMRAP
30 DU’s (x2 singles)
8 Ring Rows
12 Alt lunges
Post WOD
1min Hollow Hold
Saturday, Jan. 4th, 2025
Hero WOD Will
Will is a Hero workout created to honor Trooper William Moden of the Colorado State Patrol, who died in the line of duty on June 14, 2019.
At the time of his death, Trooper Moden was assisting at the scene of a motor vehicle crash on I-70 in Deer Trail, Colorado, when he was struck by a passing vehicle.
Warm Up
90 Sec Cardio!
Then
Hip Flow 1 AND 2
Then
3 Rounds
8 Air Squats
8 Supermans
Then
10 of Each Barbell Movement
Strength
7min Cap
1min Static Ring Hold (Box)
1min Plank
1min Rig Hang
1min HS Hold (Plank)
1min DB Gun Hold
WOD
6RFT
14 Back Squats 135/95
19 Deadlifts 135/95
You Can Take the Back Squats off the Rig – Just Need to Rack It!
Post WOD
1min Hollow Hold
Friday, Jan. 3rd, 2025
Heavy Day: Dealer’s Choice
Warm Up
5min AMRAP
6 Box Jumps
6 Single Leg V Ups
6 Push Ups
6 Air Squats
Then
30 Sec
Baby Maker/Frog Pose
Hamstring Stretch
Box Shoulder Opener
Then
10 Empty Barbell
Strength
25 min
Find Any 1RM
(Tomorrow is Back Squats and Deadlifts!)
WOD
9min AMRAP
4 Box Jumps 30/24
6 Single Leg V Ups
8 Push Ups
10 Air Squats
Post WOD
1min Hollow Hold
Thursday, Jan. 2nd, 2025
Happy New Year!!!
Warm Up
3 Rounds
8 Sit Ups
8 Push Ups
1. Child’s Pose
2. Downward Dog
3. Butterfly
Then
2 Rounds
30 Sec Jump Rope
10 KBS
Then
Hang Cleans
Bench
Strength
20min
Bench
10-9-8-7-6-5-4-3-3-3…
45 sec Wall Sit After Each Bench Set
WOD
21-15-9
Hang Cleans
KBS 55/35
Sit Ups
40 DUs After Each Round
Post WOD
1min Hollow Hold
Wednesday, Jan. 1st, 2025
OPEN GYM 9-11am
Tuesday, Dec. 31st, 2024
New Year’s Eve Party!
Warm Up
5 of Each WOD Move
Then
Warm Up and Set Up to WOD Weight
WOD
For Time
31 Pull Ups (45 R.R.)
31 KBS 55/35
31 LIGHT Thrusters
31 Push Ups
31 Goblet Squats 55/35
31 Shoulder to Overhead
31 TTB (45 V Ups)
31 Box Jumps 24/20
31 Hang Cleans
31 Lunges EACH Leg
31 Sit Ups
31 Wall Balls 20/14
Rules: Each move must be UNBROKEN. Every break/rest = 12 Mountain Climbers on the Spot.
Rest as long as needed between moves.
Monday, Dec. 30th, 2024
Spidey Sense
Warm Up
20 Jumping Jacks
20 High Knees
20 Butt Kickers
PVC Shoulder Stretches
Complete Core
THEN
8 of Each Strength and WOD Move
Core
4 Rounds: 7min Cap
12 TTB (18 mod)
10 KB Side Bends (Each Side)
Strength
EMOM x 12min
Min 0: 14 KB/DB Lunges
Min 1: 14 Goblet Squats
Min 2: 12 KB/DB Step Overs 24/20
WOD
14min AMRAP
10 Spiderman Push Ups (15 RX, 20 Rolling)
12 Wall Balls 20/14
8 Snatch @ 55%
Saturday, Dec. 28th, 2024
Three’s Company
Warm Up
PVC Circle Pass
Then
8 Devil Press
8 Cleans
8 Wall Balls
8 Lunges
Then
Wall Sit Ball Pass
Then
What’s a Partner Wall Ball?
Repeat WOD Moves
WOD
For Time: 40min Cap
Team of 3
E3MOM 1 Partner Does 200m Row
150 Partner Wall Balls 20/14
150 S.A. Devil Press 50/35
150 Cleans @ 50%
150 Lunges w/DB
Continue to Alt. Work While 3rd Rows
Post WOD Monthly Challenge
45 Air Squats
Friday, Dec. 27th, 2024
Sledgehammer – You Know C. Christie is Singing
Warm Up
2 Rounds: 30 on, 15 off
Air Squats/Wall Balls
Sit Ups/Add KB
Lunges/Add KB
Strict Press
Then
Arm Circles
Wall Shoulder Opener
Couch Stretch
Then
Sledgehammers
Tire Flips
Strength
EMOM x 16min
Min 0: Tire Flips (Challenge Yourself)
Min 1: 10 Pull Ups (15 R.R./Flys)
Min 2: 40 Sec Wall Sit
Min 3: 15 Wall Balls 20/14
WOD
15min AMRAP
20 Sledgehammers (10 Each Side)
15 Strict Press @ 45%
10 Goblet Squats
10 Goblet Lunges
Post WOD Monthly Challenge
45 Air Squats
Thursday, Dec. 26th, 2024
Heavy Day – Snatch and WILD Card!
Warm Up
Cardio Blast!
30 Sec Each
Jump Rope
Jumping Jacks
Air Squats
Laps Around the Rig
Then
PVC Shoulder Stretches
Quad Stretch
Calf Stretch
Form Drills
Burgener
Empty Bar
Heavy Warm Up
7min
Warm up to 60%
WOD
Power or Squat Snatch
E2MOM x 14min
8-6-4-3-2-1-1…
Start at 60%
End at a New PR???
WILD CARD
You Pick the Lift and Follow the SAME Sequence!
Post WOD Monthly Challenge
45 Air Squats
Wednesday, Dec. 25th, 2025
CHRISTMAS
CLOSED
Tuesday, Dec. 24th, 2024
12 Days of Christmas
Warm Up
As a class:
6 of each barbell movement
Snatch
Push Press
SDHPs
Cleans
Deadlift
THEN
6 of all other moves
Attempt First Movement
WOD
For Time
1 Inverted Burpee HSPU (3 Reverse or Burpees)
2 Snatches @ 55%
3 Push Press
4 SDHPs
5 Cleans
6 Pull Ups (9 R.R./DB Flys)
7 KBS 55/35
8 KB Snatches (4 Each Side)
9 Deadlifts
10 Sit Ups
11 Goblet Squats
12 Goblet Lunges
You get ONE bar and ONE KB J
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
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