CrossFit Mokena

6 Week Nutrition Program

March 9-April 19th

Registration Opens SUNDAY

Daily WOD:

Monday, Feb. 24th, 2025

Andi

Warm up

2 rounds: 30 on, 15 off

Air squats

HR push ups

Side lunge (Stretch)

Mountain climbers

Then

30 sec

Rig shoulder opener

Forearm

Spiderman stretch

Then

Barbell Work

WOD

For time: Cap - End of class

100 hang snatches 65/45

100 push press

100 sumo deadlift high pulls

100 front squats

*DO NOT DROP THE BAR*

Post WOD

30 Pikes

Saturday, Feb. 22nd, 2025

Hero WOD The Don

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

Warm up

8 of every WOD move in Pairs

-followed by stretching

Find a partner

Partner WOD: For time

66 Deadlift 110/75

66 Box Jump 24/20

66 KBS 55/35

66 Knees to Elbows (Knee Raises or V Ups)

66 sit-ups

66 pull-ups (Empty Bar Mod – no extra)

66 Thrusters 55/45

66 Wall ball 20/14

66 burpees

66 DU’s (x2 singles)

Split reps evenly

Friday, Feb. 21st, 2025

Open WOD 17.4

Clipboards

Write your name TWICE at the Bottom!

Reading of Standards: PAY ATTENTION

Find a Partner

Grab a Barbell and Wall Ball

Athlete 1: You have 8 min to be WOD ready

Athlete 1: Complete 17.4

Athlete 2: You have 8 min to be WOD ready

Athlete 2: Complete 17.4

Optional Core

3 Rounds

20 Single Leg V Ups

15 Sec Hollow Rock Hold

10 KB Side Bends EACH Side 45/35

WOD

13min Cap

55 Deadlifts

55 Wall Balls

55 Calorie Row

55 Handstand Push Ups

RX: 225/155 Deadlift, 20/14 Wall Ball

Scaled: 135/95 Deadlift, 14/20 Wall Ball, Hand Release Push Ups

FUNdamentals: You Pick!

Post WOD

30 Pikes (Hip Flexors!)

Thursday, Feb. 20th, 2025

Need Anything? 815-277-9179

Warm up

2 Rounds

10 Air Squats

10 Lunges

Round 1 Quad stretch

Round 2 Baby Maker

Then

2 rounds

4 HSPU

6 Box Jump Overs

5 pull ups/RR

Round 1 Wall Shoulder Opener

Round 2 Downward Dog

Then

Hang cleans

Core

3 rounds: 6 min cap

20 dead bugs (Total)

12 forearm plank up downs

20 back scratchers (total)

WOD

For Time

3 rounds

12 HSPU (x2 box/DB Press)

12 Box jump overs 24/20

*rest 1 min*

2 rounds

15 Pull ups (22 RR)

12 Hang cleans @ 45-50%

*rest 1 min*

2 rounds

20 Air Squats

20 Front rack barbell lunge (total)

Right Into (No Break)

50 sit ups

Post WOD

30 Pikes (Hip Flexors!)

Wednesday, Feb. 19th, 2025

Heavy Day: Back Squats + Deadlift

Warm up

2 rounds 30 on, no break

Mountain climbers

Squat March side to side

Butt kickers/High Knees

Break

Then

Pigeon pose

Hamstring Stretch

Quad stretch

Leg swings

Cat/Cow

Ankle Rolls/Calf Stretch

Form Drills

Empty Barbell

Heavy warm up

7min

60% back squat

WOD

Back Squat

E2MOM: 20 min total

Min 0: 10 @ 60%

Min 2: 8 @ 70%

Min 4: 6 @ 75%

Min 6: 4 @ 80%

Min 8: 3 @ 85%

Min 10: 2 @ 90%

Min 12: 4 @ 80%

Min 14: 6 @ 70%

Min 16: 8 @ 60%

Min 18: 10 @ 50%

THEN

On your own

5 sets of 6 Deadlifts @ 70%

Cool Down

Scorpion

Frog stretch

Baby maker

Post WOD

30 Pikes (Hip Flexors!)

Tuesday, Feb. 18th, 2025

Coaches Hotline 815-277-9179

Warm up

2 Rounds

10 arm circles

4 burpees over DB

8 strict press

8 Single Leg V Ups

5 Pull Ups/R.R.

Then

Butterfly

Cobra

Psoas Stretch

Then

Devil Press

DB OHS

Stones

Strength

EMOM x 12 mins

Min 0: 6 strict press @ 60-65%

Min 1: 3-5 Stones AHAP

Min 2: 16 single leg v-ups

WOD

18 min AMRAP

6 Single arm devil press (3 each arm)

12 DB single arm OH squat 50/35

10 Burpee over DB

9 C2B (14 pulls ups or 18 R.R.)

Post WOD

30 Pikes (Hip Flexors!)

Monday, Feb 17th, 2025

4 Score and 7 Years Ago

Warm up

2 Rounds

8 lunges

10 Sit ups

8 Glute bridges

Rig shoulder opener

8 DB renegade rows LIGHT

Then

Clean

Snatch

OHS

Strength: 14 min

Find a heavy 1 Rep hang snatch

4-4-3-3-2-1

WOD

6 rounds: 17 min total

2 min on, 1 min off

8 DB renegade rows 50/35 (4 Each Side)

10 power cleans

Max effort OHS @ 40-50%

*score is total OHS*

Post WOD

30 Pikes (Hip Flexors!)

Saturday, February 15th, 2025

Hero WOD John Burnside

Dedicated to John Burnside FDNY, Ladder 20, who was killed on September 11, 2001. “He was a police officer for only 3 years while he waited for assignment to his other true love, the Fire Department. There, Burnside, was known as a mistake-free. When you checked in the morning and you know John was working, it was going to be a good day,” said George Kozlowski, fellow firefighter at Ladder Company 20 on Lafayette Street.

Warm up

2 Rounds

12 Mountain climbers

8 box step ups

Side lunges (Stretch)

10 Calf Raises

10 Strict Press

Then: on Box

Forearm

Pigeon

Shoulders

Then

Baby maker

then

Jerks

Back Squats

Strength

15min

Work Up to a Heavy Jerk

OR

Work with C. Christie on Jerk Form!

WOD

3 RFT

20 Back Squats 205/125 (50-55%)

20 Box step ups 30/24

Post WOD

30 Pikes (Hip Flexors!)

Friday, Feb. 14th, 2025

Open WOD 23.2A and 23.2B (Kinda…)

Agenda:

Clipboards

Write your name TWICE at the Bottom!

Reading of Standards: PAY ATTENTION

Find a Partner

Grab a Barbell

Athlete 1: You have 8 min to be WOD ready

Athlete 1: Complete 23.2A and B

Athlete 2: You have 8 min to be WOD ready

Athlete 2: Complete 23.2A and B

Core (Complete this while your partner is warming up!)

3 rounds

20 Sit Ups

30 Back Scratchers

45 Sec Plank

WOD

23.2A

9min AMRAP

5 Burpee Pull Ups

10 Shuttle Runs

*Add 5 Burpees After Each Round

1min Rest

23.2B

4min

Find 1Rep Max Thruster

Post WOD

30 Pikes (Hip Flexors!)

Thursday, Feb. 13th, 2025

Open Prep Tomorrow!!!

Warm up

6 min AMRAP

10 Toy Soldiers

5 wall balls

5 pull ups

6 Reverse lunge

Then

Baby maker

Forearm stretch

Quad stretch

Then

Cleans

Back Squats

Strength

15min

Work Up to a Heavy 4 Rep Back Squat

WOD

6 RFT

10 Wall balls 20/14

8 Pull ups (12 R.R.)

10 Power cleans @ 50-55%

15 KBS 55/35

Post WOD

30 Pikes (Hip Flexors!)

Wednesday, Feb. 12th, 2025

When I Dip, You Dip, We Dip

Warm up

2 rounds 30 sec on, 15 off

High knees/Butt Kickers

Plank Hip Twists

Split Squats

Then

2 rounds

6 DB Step Overs

6 DB Chest Press

6 v-ups

Then

Hip Flow 2

Deadlift

Strength

EMOM X 16 mins

Min 0: 10-12 DB box step overs 50/35

Min 1: 45 sec single DB chest press

Min 2: 16 DB split squats (8 each leg)

Min 3: 30 plank hip twists

WOD

6 RFT

8 Deadlift @ 65-70%

12 Dips CHALLENGE YOURSELF

15 V Ups

Post WOD

30 Pikes (Hip Flexors!)

Tuesday, Feb. 11th, 2025

Heavy Day Complex: 1 power clean + 1 hang squat clean + 1 jerk

Warm up

30 sec, no break

Push ups

Air Squats

Butt kickers

Then

Pigeon pose

Forearm stretch

Thoracic opener

Core

3 Rounds

15 Sit Ups

15 Jumping Jacks

Form Drill

Empty Bar

Warm up

6 min to work up to 55% of weakest lift

WOD

E3MOM: 27 min total

6-5-4-4-3-3-2-1-1

Starting at 55% and increasing each set IF successful

Goal: Last Single Sets at 90%+

Cool Down

Scorpion

Cat and cow

Butterfly

Post WOD

30 Pikes (Hip Flexors!)

Monday, Feb. 10th, 2025

Filthy Fifty

Warm up

2 rounds: 30 sec on, 15 off

Air squats

Jumping jacks

Inch worm

Then

Then 6 of every WOD move

WOD

For time

50 Box jump 24/20

50 jumping Pull-ups

50 KBS 45/35

50 Walking lunges

50 K2E (75 V Ups)

50 Push Press 45/35

50 Supermans

50 Wall balls 20/14

50 Burpees

50 DU’s (50 Sec of Attempts)

Post WOD

30 Pikes (Hip Flexors!)

Saturday, Feb. 8th, 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

Stretch while coach demos

Calf stretch

Arm circles

Babymaker stretch

Then

8 of every WOD move

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)

Post WOD

30 Pikes (Hip Flexors!)

Friday, Feb. 7th, 2025

Heavy Day: Front Squats

Warm up

2 rounds 30 sec on, no break

Inch worms

Butt kickers

Mountain climbers

Side lunges (Slow/Stretch)

Break

Then

Pigeon pose

10 Leg swings

Bar/Wall Shoulder Stretch

Forearm stretch

Core Warm Up

30 Sit Ups

30 Plank Hip Twists

20 V Ups

20 Plank Back Strokes

*Jog Down and Back x2 after EACH Core Move

Form Drill

PVC

Empty Barbell

Heavy warmup

6 mins

Warm up to 55% front squat

6-5-5-4-3

WOD

E2MOM x 20 min

Min 0, 2: 10 @ 60%

Min 4, 6: 8 @ 65%

Min 8: 6 @ 70%

Min 10: 6 @ 75%

Min 12: 4 @ 80%

Min 14: 3 @ 85%

Min 16: 2 @ 90%

Min 18: 1 @ 95%

Have More in the Tank?!?!

Use remainder of class to go heavier!

Cool Down

Quad stretch

Eagle stretch

Frog pose

Post WOD

30 Pikes (Hip Flexors!)

Thursday, Feb. 6th, 2025

Get to Steppin’

Warm Up

2 Rounds

8 Push Ups

6 ALT DB Snatches

6 DB Snatches (3, then 3)

6 Step UPS

6 Strep Overs

(Add DB to box work round 2)

Stretch

Calf Stretch

Downward Dog

Arm Circles

Rig Shoulder Opener

Quad Stretch

Then

Bench

Strength

15min

Work up to a heavy 5 rep bench

SPOTTERS REQUIRED

WOD

20min AMRAP

20 ALTERNATING DB Snatch 50/35 (Total)

20 DB Step UPS

20 DB Snatch NOT Alt. (10, then 10)

20 DB Steps OVERS

Post WOD

30 Pikes (Hip Flexors!)

Wednesday, Feb. 5th, 2025

75 Hard

Warm Up

2 Rounds

10 Sit Ups

20 Sec Jump Rope

Then

8 of Each Move

Coupled with Stretching

WOD
For Time

Sit Ups

KBS 55/35

Box Jumps

HSPUs (DB Strict Press x2 or Seated Box x1)

Deadlifts (LIGHT)

Pull Ups (x2 Ring Rows)

Lunges (Total)

Push Ups

Double Unders (Time x2)

Post WOD

30 Pikes (Hip Flexors!)

Tuesday, Feb. 4th, 2025

This is a Burner!!!

Warm Up

2 Rounds

5 Sit Ups

5 V Ups

5 Jumping Wall Balls

Then

10 Calf Raises

Ankle Twists

20 Line Hops

Calf Stretch

Then

Shoulder Rolls

Sun Dial Stretch

Wall Shoulder Stretch

Skill

5min

Work on DUs

Have them? Go for a PR!

WOD

27min Cap

21-15-9

Calorie Row

V Ups

Snatch (Sets of 3-5)

Then

2 min Wall Sit

Then

9-15-21

Push Press

Sit Ups

Jumping Wall Balls

Post WOD

30 Pikes (Hip Flexors!)

Monday, Feb. 3rd, 2025

Slow and Smooth…Till the WOD

Warm Up

10 Air Squats

Toe Touch

10 Pass Throughs

10 Air Squats

Frog Pose

10 Around the World

10 Air Squats

Quad Stretch

Forearm Stretch

Then

2 Round

8 Box Jumps

8 Sit Ups

8 Calf Raises

Then

Back Squats

Wall Walks

Strength

6 Rounds

1min On, 1min Off

Back Squats

3 Sec Down, 2 Sec Hold

No More than 50%

WOD

22min AMRAP

5 Wall Walks (15 HR Push Ups)

20 Box Jumps 24/20

20 Sit Ups

20 Calf Raises 15#

@min 11: Accumulate 1min Plank

Post WOD

30 Pikes (Hip Flexors!)

Saturday, Feb. 1st, 2025

Hero WOD Coe

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Warm Up

3 Rounds

8 Push Ups

8 Air Squats

1: Pass Throughs

Around the World

2: Spiderman

Quad Stretch

3: Arm Circles

Baby Maker

Then

Strength

Then

Thrusters

Ring Push Ups

Strength

6min Cap

1min Each

Wall Sit

Static Rig Hold (Boxes)

Plank

Handstand (Plank)

WOD

10 RFT

10 Thrusters 95/65

10 Ring Push Ups (10 Push Ups + 10 OH Tricep Extensions)

Post WOD

30 Pikes (Hip Flexors!)

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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