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