CrossFit Mokena


Daily WOD:

Wednesday, April 2nd, 2025

Quad-Zilla 

Warm Up

1min Cardio

10 Air Squats

Frog Pose

10 Box Jumps

Calf Stretch

10 Med Ball Cleans

Quad Stretch

Then

Strict Press

Back/Front Squats

Then

Arm Circles

Hug/Clap

Stones 

Strength

Min 0,1,2,3

5-7 Back Squats @ 60%

1min Rest: Min 4

Repeat: Min 5,6,7,8

1min Rest: Cut Weight in HALF!!!

Min 10,11,12,13

5-7 Front Squats 

WOD

5 Rounds: 20min Cap

12 Box Jumps 30/24

4-6 Stones

10 Med Ball Cleans 20/14

20 Empty Bar Strict Press 

Post WOD

Push Ups for Alzheimer’s

Tuesday, April 1st, 2025

Tabata Torture! 

Warm Up

Tabata Jump Rope

Then

1 Round

15 Sit Ups

20 Glute Bridges

10 Air Squats

Then

Forearm Stretch

Cat/Cow

Spiderman

Then

TGU 

Strength

EMOM x 8min

3 TGU 55/35

Switch Arms Each Min 

WOD

24min Total

Tabata KB Grip Strength 65/45
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata Strict Press 45/35
Rest 1 minute
Tabata Glute Bridges 25/15# Plate
Rest 1 minute
Tabata Back Squats 43/35 

Post WOD

Push Ups for Alzheimer’s 

Monday, March 31st, 2025

CrossFit Test 

Warm Up

PVC Shoulder Stretches

20 High Knees

20 Butt Kickers

10 Leg Swings

30 Sec Jump Rope

Then

7 Wall Balls

7 Box Jumps

7 Core

7 C2B

7 Burpees

Then

Barbell Moves

Muscle Ups 

WOD

For Time

50 Wall Balls 20/14

50 Double Unders (x2)

40 Box Jumps 24/20

40 TTB (60 Knee Raises/V Ups)

30 C2B (45 Pull Ups/60 R.R.)

30 Burpees

20 Power Cleans 145/100

20 Jerks 145/100

10 Snatches 145/100 (Change Weight for Safety!!!)

10 MUs (20 Barbell Rows AND 20 Push Ups) 

Post WOD

30 Unbroken KBS

Saturday, March 29th, 2025

The Hateful Eight 

Warm Up

15 Cal Row

10 Arm Circles

10 Leg Swings

THEN

5 of Each WOD Move 

WOD

8RFT: 35min Cap

8 Push Ups

8 V Ups

8 Air Squats

8 Pull Ups (12 R.R.)

8 Deadlifts 95/65

8 Hang Clean 95/65

8 S2O 95/65

8 Calorie Row 

Post WOD

30 Unbroken KBS

Friday, March 28th, 2025

Freaky Friday 

Warm Up

20 Jumping Jacks

10 Air Squats

30 Sec Plank

Then

10 Wall Balls

10 DB Push Press

10 TTB/V Ups

Then

Core

Then

Deadlifts

Child’s Pose

Downward Dog

Pigeon 

Core

4 Rounds

10 Side Plank Hip Dips (Each Side)

45 Sec Plank

15 Straight Leg Sit Ups 

WOD

24min Cap

21-15-9

Deadlifts @50-55%

TTB

Wall Balls 24/20

2min Rest: Change Weights

9-15-21

Deadlifts 40%

V Ups

DB Push Press 35/20 

Post WOD

30 Unbroken KBS

Thursday, March 27th, 2025

When Is Spring Coming? 

Warm Up

PVC Shoulder Stretches

Then

2 Rounds

10 DB Deadlifts

5 Ring Rows

2 Wall Walks

Then

Core

Then

Clusters

Stones 

Core

3 Rounds: 5min

7 V Ups

10 Med Ball Twisters 20/14

30 Sec Plank 

Strength

EMOM x 8min

E: 3-5 Wall Walks (12 HR Push Ups)

O: 40 Sec Hold of Your Choice 

WOD

13min AMRAP

6 Clusters 115/75

8 Ring Rows

3 Stones AHAP

12 DB Deadlifts 50/35  

Post WOD

30 Unbroken KBS

Wednesday, March 27th, 2025

Double Heavy Day!!! 

Warm Up

250m Row

20 Jumping Jacks

10 Burpees

30 Jump Rope

Then

Stretch! 

Form Drill 1

PVC

Empty Bar 

Strength 1

15min

1 Power Clean

1 Front Squat

1 Jerk 

Form Drill 2

PVC

Empty Bar 

Strength 2

15min

1 Power Snatch

1 Squat Snatch

2 OHS 

Cool Down

10 Scorpions

PVC Shoulder Stretches

Frog Pose 

Post WOD

30 Unbroken KBS

Tuesday, March 26th, 2025

12 Days of Christmas... In March...

Warm Up

4 of Every WOD Move

Stretch During Demos!!!

Then

Set Up to WOD Weight

*Did you attend class yesterday? 100m should take 7ish pulls!

WOD

For Time

100m Row

2 Clean and Jerks @ 60-65%

3 Burpees

4 V Ups

5 Deadlifts

6 KB Snatch (3 Each Arm)

7 KB Goblet Squats 55/35

8 KB Swings 55/35

9 Push Ups

10 Wall Balls 20/14

11 Med Ball Cleans

12 Jump Rope CrossOvers (24 DUs, 48 Singles)

1 then: 2,1, then: 3,2,1 then: 4,3,2,1 

Post WOD

30 Unbroken KBS

Monday, March 24th, 2025

Row and Go 

Warm Up

1min Cardio

Lower Body Stretch

1min Cardio (Switch Machines)

Upper Body Stretch

Then

30 Sec Jump Rope

8 of Each WOD Move 

Rowing Clinic w/Coach 

WOD

5 Rounds

450/350m Row

Number of Pulls = Number of Reps

1.       Double Unders x2 (x3 Singles)

2.       Wall Balls 20/14

3.       TTB or Any Mod

4.       Back Squats (35-40% aka LIGHT)

5.       Push Ups

*Score it Total Number of Pulls 

Post WOD

30 Unbroken KBS

Saturday, March 22nd, 2025

Fitness with Friends 

Warm Up

2 Rounds

20 Jumping Jacks

10 Air Squats

6 Burpees over Bar

Then

Hip Flow

Then

Deadlifts

Thrusters

Then

Bikes 

WOD

30min AMRAP

Teams of 3

12 Deadlifts

5 Thrusters

3 Bar Hopping Burpees

*Athlete 2 Starts When Athlete 1 Gets on the Bike

9/7 Calorie Bike

Barbell Should be Light and Unbroken

Finish the Row = 3 Bozo Buckets!

Round 1 = Throw from Cone 1

Round 2 = Cone 2

Round 3 = Cone 3

Repeat

Score is Number of Collars Made 

Post WOD

30 Unbroken KBS

Friday, March 21st, 2025

Dumbbell Delight 

Warm Up

3 Rounds (Add DB?)

8 Push Ups

10 Lunges/Air Squats/Calf Raises

Stretch

Then

Devil Press

Push Press

Bench

Then

3 Position Sit Ups 

Strength

15min

Work Up to a Heavy 4 Rep Bench 

WOD

20min AMRAP

10 S.A. Devil Press 50/35 (5 Each Arm)

10 S.A. DB Push Press (5 Each Arm)

20 Walking Lunges (DB Optional)

20 Air Squats (DB Optional)

5: 3 Position Sit Ups (left + middle + right + middle = 1) 

Post WOD

30 Unbroken KBS

Thursday, March 20th, 2025

DT And Then Some 

Warm Up

1 min Cardio

Rig Shoulder Opener

Then

2 Rounds

10 KBS

10 Air Squats

Then

Baby Maker

Front Squats

1 Round DT 

Strength

15 min

Front Squats

8-6-4-2-2-2…

Work up to a Heavy 2 rep

Goal 90%+ 

WOD

3RFT

500m Row

12 Pull Ups (18 R.R.)

12 Deadlifts

9 Hang Cleans

5 Push Jerks

Barbell Complex Light and Unbroken

Wednesday, March 19th, 2025

Enjoying Fake Spring! 

Warm Up

Track x1

Then

Leg Swings

Downward Dog

Child’s Pose

Then

2 Rounds

6 of Each WOD Move

Then: Stretch

Baby Maker

Quad

Psoas

Calf Stretch

Then

Back Squats 

Strength

EMOM x 6min

6-8 Back Squats @ 50%

1min Rest

1min ME Air Squats 

WOD

23min AMRAP

400m Run (Track x2)

20 Wall Balls 20/14

18 Sit Ups

16 KBS 55/35

14 Barbell Lunges

12 Strict Press

*Barbell Should be Light Enough to be Unbroken for Both Moves

Tuesday, March 18th, 2025

Chalk Dirty To Me 

Warm Up

2 Rounds: 30 Sec

Back Scratchers

Jumping Jacks

Mountain Climbers

Break

Then

10 Deadlifts

10 Power Cleans

10 Front Squats

Then

45 Sec Sumo Wall Stretch 

Strength

Every 30 sec for 10min

1 Deadlift @ 65-70% 

WOD

5 RFT

10 Power Cleans @ 55%

10 Jerks @ 55%

10 Front Squats @ 55%

15 Sit Ups

Whichever is Lighter 

Post WOD

30 Unbroken KBS

Monday, March 17th, 2025

Multiples of 3 

Warm Up

PVC Shoulder Stretches

Down and Back

Shuffle

High Knees

Butt Kickers

Toy Soldier

Then

5 of Every WOD Move 

WOD

30min AMRAP

3 Deficit HSPUs (x2 Wall, x3 Box)

6 Reverse Burpees (9 Regular)

9 TTB (12 mod)

12 Push Ups

15 KBS 55/35

18 Air Squats

21 DUs (42 Singles)

240m Row 

Post WOD

30 Unbroken KBS 

Saturday, Feb. 15th, 2025

The Ides of March 

Warm Up

2 Rounds

250m Row

10 Wall Balls

5 Dips (x2 mod)

10 Arm Circles

30 Sec Jump Rope

8 Air Squats

Then

PVC Shoulder Stretches

Then

Snatch

OHS

Back Squat 

Core

3 Rounds

15 Sit Ups

15 Back Scratches (Each Side) 

Strength

10 min cap

Death By Wall Balls 20/14

*First 5 Rounds: Jumping Jacks AND Wall Balls.

*First Round Starts with 5!!!

Min 0: 5 Jumping Jacks + 5 Wall Balls

Min 1: 6 Jumping Jacks + 6 Wall Balls

Etc…

Min 10: 15 Wall Balls to Survive

Upon Failure: 35 sec Air Squat or Wall Sit Hold Each Min 

WOD

15min AMRAP

3 Snatches

6 Ring Dips (Challenge Yourself)

9 OHS @ 60-65%

12 Back Squats (Front for Safety)

15 DUs (x2) 

Post WOD

30 Unbroken KBS

Friday, March 14th, 2025

Open WOD 25.3 

Agenda:

Clipboards

Write your name TWICE at the Bottom!

Mark RX, Scaled, or Fun TWICE at the Bottom!

Reading of Standards: PAY ATTENTION 

Find a Partner  

Athlete 1: You have 8 min to be WOD ready

Athlete 1: Complete 25.3

Athlete 2: You have 8 min to be WOD ready

Athlete 2: Complete 25.3 

WOD

20min Cap

5 Wall Walks

50 Calorie Row

5 Wall Walks

25 Deadlifts

5 Wall Walks

25 Cleans

5 Wall Walks

25 Snatches

5 Wall Walks

50 Calorie Row 

RX

D: 225/155 C: 135/85 S: 95/65

Scaled

D: 135/85 C: 95/65 S: 65/45

FUN

Any Weight, 5 Inch Worms (out, lay down, in, stand)

Masters 55+ RX

D: 185/125 C: 95/65 S: 65/45

Masters Scaled 55+

D: 95/75 C: 65/55 S: 45/35

*All Masters Do Scaled Wall Walks

Post WOD

30 Unbroken KBS

Thursday, March 13th, 2025

25.3 Announced at 2pm!

(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 - work on skills for the Open

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

Wednesday, March 12th, 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, March 11th, 2025

Bod Squad Benchmark – 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 (EACH Leg)

Sit Ups 

Post WOD

30 Unbroken KBS

Monday, March 10th, 2025

Bod Squad Benchmark – 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

30 Unbroken KBS

Saturday, March 8th, 2025

Hero WOD The Lyon

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members. 

Warm up

2 rounds

10 Air Squats

5 Burpees

5 Pull Ups

(Round 2 Burpee + Pull)

Then

Side lunge Stretch

Inch worm

Baby maker

Wax On, Wax Off

Big Turn Back

Then

Core Work

Then

Squat Cleans

S2OH 

Core

3 rounds: 6 min cap

30 flutter kicks

15 sit ups

20 cross body mountain climbers 

WOD

5 RFT

7 squat cleans 165/110

7 Shoulder to Overhead 165/110 @60-65%

7 burpee C2B (11 burpee pull up or 14 burpee R.R.)

2 min rest

*must use a rig spot you CANNOT reach 

Post WOD

30 Unbroken KBS

Friday, March 7th, 2025

Open WOD 25.2

 Agenda:

Clipboards

Write your name TWICE at the Bottom!

Mark RX, Scaled, or Fun TWICE at the Bottom!

Reading of Standards: PAY ATTENTION

Find a Partner

Athlete 1: You have 8 min to be WOD ready

Athlete 1: Complete 25.2

Athlete 2: You have 8 min to be WOD ready

Athlete 2: Complete 25.2

 WOD

12min Cap

21 pull-ups (Jumping Pull Ups)
42 double-unders (42 Singles)
21 thrusters (weight 1)
18 chest-to-bar pull-ups (18 Pull Ups)
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups (15 Chest to Bar)
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes 

RX

Men 95, 115, 135

Women 65, 75, 85

Scaled

Men 65, 85, 105

Women 45, 55, 65

Fun

Any Weight

Ring Rows, Jumping, Jumping 

Post WOD

30 Unbroken KBS

Thursday, March 6th, 2025

Get Low 

Warm up

Down and back

Toy solider

Cherry pickers

Broad jump

Shuffle x2

Then 2 rounds

6 DB squat snatch

6 DB Step Ups

6 DB Calf Raises

(Add Weight Round 2)

Then

OHS 

Strength

14 min: Find a heavy 3 rep OHS

Starting at 45%

6-5-4-4-3-3-3… 

WOD

10 min AMRAP

2-4-6-8-10.. etc

Alt DB squat snatch 50/35

DB Step Ups 24/20

DB Calf Raises

(2 = 1 left, 1 right)

*Score is the round you FINISHED + extra reps 

Post WOD

30 Unbroken KBS

Wednesday, March 5th, 2025

Heavy Day Snatch + Front squats 

Warm up

2 rounds: 30 sec on, 15 off

Air/Jumping squats

plank hold

Jumping jacks

Glute bridge w/3 sec hold @ top

Then 30 sec stretch

PVC shoulder stretch

Quad stretch

Hamstring 

Form Drill

Barbell Complex

Front Squats 

Heavy warm up

6min

Warm Up to 55% of snatch 

WOD

E3MOMx 15 min

0 min: 4 sets- 2 Snatch deadlift + 2 hang snatch + 1 snatch @55%

3 min: 3 sets- 2 snatch DL + 2 hang snatch + 1 snatch @60%

6 min: 3 sets- 2 snatch DL + 1 hang snatch + 1 snatch @70%

9 min: 2 sets- 1 snatch DL + 1 Hang snatch + 1 snatch @80%

12 min: 1 set- 1 Snatch DL + 1 hang snatch + 1 snatch @ 90%

15 min: 1 snatch @95% or new max?

Then on your own

4 sets of 6 Front Squats @ 65-70% 

Cool down

Arm circles

Spider stretch

Scorpion stretch

Tuesday, March 4th, 2025

Rise & Grind 

Warm Up

2 rounds: 30 sec on, 15 off

Lunges

High knees

Mountain climbers

Bent over T’s and Y’s

Then

Thrusters

Hang cleans

Then

1min Plank

1min Row

Then

Spiderman

Thoracic Opener

Butterfly

Quad Stretch

Then

*WOD First

*GOAT in Remaining Time 

Skill

Work on your GOAT 

WOD

5 RFT

12 Thrusters

8 TTB (x2 knee raises or v-ups)

*2 min rest*

5 rounds

15/12 cal row

12 hang cleans @ 50-55%

Monday, March 3rd, 2025

Put Me In Coach  

Warm up

6 min AMRAP

8 air squats

30 sec forearm stretch

6 box jumps

5 C2B/pullups

8 sit ups

Then

Hip Flow 1

Mini WOD 1

E3MOM x 12 min

6 C2B (8 pull ups or 10 R.R.)

10 Front squats @ 45-50% (from the floor)

6 Lateral Bar Hopping burpees      

WOD 2

18 Min AMRAP

12 Box Jumps 24/20

10 Ring Rows

10 Strict Press @ 45-50%

15 Sit ups

12 air squats 

Saturday, March 1st, 2025

Hero WOD Zeus

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon. 

Warm  up

Complete WODs Moves in Pairs

Then Stretch 

WOD

3 RFT

30 wall balls 20/14

30 SDHP 75/55

30 box jumps 24/20

30 push press 75/55

30 cal row

30 Push Ups

10 Body Weight Back Squats (or as close as possible)

*No rig space? Front Squats @ 80% BW

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Owner and Head Coach: Christie Neighbors

Coaches Hotline - Text: 815-277-9179

Email: CFMokena@gmail.com

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