Wednesday May 27th

Warm Up
3 Sets
50 Single Unders
10 Good For You (1 air squat + 2 lunges)
1:00 Plank

Workout
Every 4:00 x 6 Rounds
50 Double Unders
10 DB Front Squats 50/35
30 DB walking lunge

Time Cap 3:00 per round

Barbell Version
50 Double Unders
10 Front Squats 135/95
50 Walking Lunges (no weight)

Accessory
 Tabata
Sit Ups

MAY 26TH

Warm Up
3 Sets
20 Bodyweight RDLs
10 Air Squats
5 Inchworms

EMOM 20
Min 1:20 DB Deadlifts or Cossack Squats
Min 2: 20 Alt V Ups
Min 3: Max Reps Burpees
Min 4: Rest

Sub 20 Deadlifts @ 225/155 for BARBELL VERSION

Monday May 25th

“Murph”

• For Time
• 1 mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
• 1 mile Run
• Wear a Weight Vest (20/14 lb) if you have one

I will be coaching a Bodyweight and Dumbell 

Version at Rockford Park Basketball Courts at 10 am

Zoom available at 10 only 

Saturday May 23rd

Recovery Run

AMRAP 15
100m Run Easy
100m Run Moderate
100m Run Fast
100m Walk

Friday May 22nd

Warm Up
3 Sets
20 Walking Lunges
:30 Plank
5 Inchworms

Workout
AMRAP 14
20 Alternating Dumbell Box or Chair Step Ups 50/35
20 Sit Ups
20 Jumping Lunges

Barbell Version
AMRAP 14
30 Sit Ups
30 Back Rack Lunges 95/65

Thursday May 21st

Workout
5 Sets:
Run 3:00
Walk 2:00

Record Total Distance

Wednesday May 20th

Warm Up:
3 sets
30 Single Unders or 20 Jumping Jacks
:30 sec plank hold
10 Step Back Lunges

Workout
AMRAP 20
10 Alternating Dumbell Hang Clean and Jerks 50/35 (hand release push ups if no equipment)
20 Sit Ups
30 Double Unders

Barbell Version
10 Hang Clean and Jerks 95/65
20 SIt ups
30 Double Unders

Accessory

Rest 5:00 After AMRAP
Then...
5 Sets
30 Walking Lunges
:30 Handstand Hold or plank hold

Tuesday May 19th

Warm Up
Line Drills:

https://youtu.be/A7OsiFIEYU0

Workout
Run 400m
Rest 1:00
Run 800m
Rest 1:15
Run 1200m
Rest 1:30
Run 1600m
Rest 1:45
Run 1200m
Rest 1:30
Run 800m
Rest 1:15
Run 400m

Accessory
Rest 5:00-10:00 mins then.....

5 sets of 40 yard sprints
Rest 2:00 Between

Monday May 18th

Warm Up
3 Rounds
:45 High Knees
5 Inchworms
10 Air Squats
5 Burpees

Workout
AMRAP 10
15 Burpees
30 Air Squats

REST 2:00

AMRAP 10
10 Strict Pull Ups or Bent Over Rows per side
20 Air Squats

REST 2:00

AMRAP 10
5 Burpee Pull Ups or 5 Burpees plus 5 Snatches per side
15 Air Squats

ACCESSORY
3 Sets:
5 Turkish Get Ups Per AQrm
10 Tall Seated Box Jump or Tuck Jump

Friday May 15th

Warm Up
3 Sets
20 Bodyweight RDL’s
5 Burpees (step up/step down)
10 Air Squats

Workout
3 Sets For Max eps
1:30 Alternating Step Ups
1:30 Single Arm Dumbell Shoulder to Overhead (if no equipment do sit ups)
1:30 Dumbell Goblet Squats (no equipment do Jump Squats)
Rest 1:30 Between Sets

Barbell Version
3 Sets For Max Reps
1:30 Push Press 95/65
1:30 Hang Squat Cleans
1:30 Bar Facing Burpees
Rest 1:30 Between Sets

Thursday May 14th

Workout:

7 sets...
Run 1:30
Walk :30
Run 1:00
Walk 1:00
Run:30
Walk 1:30

Score is total distance

Wednesday May 12th

Warm Up
3 sets
20 Walking Lunges
5 PU to Down Dog
20 Cow Grazers
10 Alt V-Ups

Workout:
2 Sets
3 Rounds
24 Alt V Ups
24 Alt DB Clean and Jerk/Mountain Climbers
24 Weighted Walking Lunges

Rest 4:00 Between Sets

Barbell Version
2 Sets
3 Rounds
24 Alt V Ups
24 Clean and Jerks 115/80
24 Back Rack Lunges

Rest 4:00 Between Sets

May 11

Warm Up
3 Sets
50 Double Unders
12 Air Squats
6 Push Ups to T rotation
4 Inchworms

Workout
AMRAP 10
50 Double Unders
10 Strict Pull Ups

Rest 2:00

AMRAP 10
50 Double Unders
20 Push Ups

Rest 2:00

AMRAP 10
50 Double Unders
30 Air Squats

Wear A Vest if you Have One
Sub 200m Run for 50 Dubs
Sub Bent Over Rows for Pull Ups if no pull up bar

Monday May 11th

Warm Up:
3 Sets
30 Jumping Jacks
20 Air Squats
10 Inchworm Push-up


Workout:
Run 1 Mile
Then
10-9-8-7-6-5-4-3-2-1
DB Squat Snatch
Handstand Push Ups
Then Run 1 mile

No equipment:
Sub Burpees
Tuck jumps

Barbell:
Squat Snatch 95/65

Saturday May 9th

Warm Up

3 Sets

20 Single Leg RDL’s

5 Inchworms

10 Air Squats

Workout

AMRAP 8

16 Alternating Single Arm Devils Press/Burpees

48 Air Squats

Rest 2 Minutes

AMRAP 6

12 Alternating SIngle Arm Devils Press/Burpees

32 Air Squats

Rest 2 Minutes

AMRAP 4 

8 Alternating Single Arm Devils Press/Burpees

25 Air Squats

Friday May 8th

Warm Up
3 Sets:
30 Plate Hope
10 Alternating V Ups
15 Air Squats

Workout
5 Sets
1:00 Max Reps each Station
1: Alternating DB Hang Clean and Jerks/Cossack Squats
2: Box Jumps/Tuck Jumps
3: Russian Twists
4: Mountain Climbers
Rest 1:00 Between Sets

Additional Barbell Work
Deadlift 5x5
Building or across depending on what you have to work with

Thursday May 7th

Workout:
Run 10k
Or 5k

Wednesday May 6th

Warm Up
3 Rounds
50 Single Unders/45 Jumping Jacks
10 Lunge Elbow to floor
:30 sec handstand hold or plank

Workout:
AMRAP 15
60 Double Unders
10 HSPU/15 Hand Release Push Up
20 DB Step Back Lunges

Barbell Version
AMRAP 15
60 Double Unders
20 Push Press 95/65
20 Front Rack Walking Lunges

Additional Barbell Work

3x10 Strict Press
Same weight across
Sets of 10 should be unbroken

Tuesday May 5th

Warm Up
5:00 Clock
10 Big Arm Circles
20 Step Back Lunges
30 Flutter Kicks

Workout
3 Sets
AMRAP 7
20 Alt Step Ups
20 Sit Ups
20 Bent Over Row or 10 Strict Chin Ups
Rest 2:00 Between sets

Barbell Version
3 Sets
AMRAP 7
15 Back Squats 135/95
15 Sit Ups
15 Hang Power Cleans
15 Sit Ups
Rest 2:00 Between sets

Monday May 4th

Warm Up:
3 Sets
1:00 High Knees
10 Dynamic Squat Stretch
5 Push Up to Down Dog

Workout
4 Sets:
3 Min AMRAP
100m Run
10/10 Single Arm Dumbell Thruster or 20 Jump Squats
Max Reps Burpees over DB

Additional Barbell Work
5x5 Front Squat across or building to moderate depending on what you have available

Saturday May 2nd

Warm up
3 Rounds
50 Single Unders or 30 Jumping Jacks
10 Dynamic Squat Stretch
:30 Sec Squat Hold

Workout
3 sets:
AMRAP 4
40 Double Unders/30 Jumping Jacks
10/10 Single Arm Dumbell Thrusters (right side/left side) or 20 Jumping Air Squats
Rest 1:00 Between Sets

Additional Barbell Work
Back Squats
5x5 building or across depending on what’s available to you

Friday May 1st

Warm Up
3 Rounds
10 Big Arm Circles (Forward/Backward)
20 Alternating Bodyweight Single Leg RDL’s
1:00 Handstand Hold or Plank

Workout
AMRAP 16
20 Weighted Step Ups
10 Strict Handstand Push Ups or Hand Release Push Ups
20 Sit Ups

Additional Barbell Work
5x5 Push Press

Thursday April 30th

Workout:

4 mile hike/ruck

60:00 Time Cap
1 Burpee over ruck for every second over 60:00 cap

GET OUTSIDE BEFORE THE RAIN COMES! Have fun!

Wednesday April 28th

Warm Up
3 Rounds
1:00 High Knees
5 Inchworms
30 Flutter Kicks

Workout
3 Sets for Max Reps
1:30 Alternating Hang DB Clean and Jerk/Barbell 95/65
1:30 Alt V-Ups
1:30 Lateral Burpees over DB or Barbell

Rest 1:30 Between Sets

No Equipment:
3 Sets For Max Reps
1:30 Mountain Climbers
1:30 Alt V-Ups
1:30 Burpees

Rest 1:30 Between Sets

Tuesday April 28th

Warm Up
3 Rounds
30 Mountain Climbers
10 Lunges Elbow to floor
5 Push up to downward dog

Workout
3 Sets
AMRAP 6
5-10-15-20...
Push Ups
10-20-30-40
Weighted DB step back lunges
Rest 2 min between sets

Start over each set

Monday April 27th

Warm Up
3 Sets
300m Run
20 Chair Dips
30 Air Squats

Workout
5 Rounds for Time:
300m Run
20 Alternating Dumbell Snatch/10 Barbell Snatch 95/65
20 Goblet Squats/Front Squats

No Equipment option
5 Rounds for Time:
300m Run
20 Chair Dips
30 Air Squats

Additional Barbell Work
Deadlift
3x10

Build up to moderate weight, or whatever you have, same weight for all 3 sets
Focus on controlled descent, touch and go

Saturday April 25Th

Zoom at 10 am

Warm Up
3 Sets
30 Jumping Jacks
10 Lunge Elbow to Floor
20 Calf Raises

Workout
AMRAP 20
200m Run
30 Weight Step Back Lunge (right)
30 HR Push UPS
30 Weighted Step Back Lunge (left)

Additional Barbell Work
5x5 Power Snatch
Use the same weight for all sets, working at a weight that you can maintain good form

Friday April 24th

Warm Up
3 Sets
10 Arm Circles
20 RDLs
20 Hip Bridges

Workout
2 Sets
AMRAP 8
16 Dumbell Chair Step Ups
16 Dumbell Shoulder to Overhead (right arm)
16 Dumbell Chair Step Ups
16 Dumbell Shoulder to Overhead (Left arm)
Rest 2:00 between sets

Extra Barbell Work
Front Squat
5x5
Same weight all sets. Build to moderate weight. Work with what you have

Thursday April 23rd

Warm up
50 Single Unders or 30 Plate Hops/ Jumping Jacks
5 inchworms
20 Step Back Lunges

Workout
3 sets
1:00 max reps at each station
-Strict Handstand Push up or Hand Release Push Up
- Alt Jumping Lunges
- Sit UPS
- Double Unders/plate hops/jumping jacks
Rest 1:00 between sets

Additional Barbell Work
Strict Press
5x5
Same weight all sets. Use what you’ve got

Wednesday April 22nd

Workout

Run 10:00 easy
Rest 3:00
Then
5 sets
Run 5:00 moderate
Walk 2:00

Tuesday April 21st

Warm up
1:00 March
30 Flutter Kicks
20 Single Leg RDL’s

Workout
3 Sets
AMRAP 5
10 Alternating DB devils press
20 Alt V Ups
Rest 1:00
Between Sets

If no dumbell sub 10 Cossack Squats

Monday April 20th

Warm up
3 Rounds
20 Bodyweight RDL’s
10 Cossack Squat
5 Push Up to Down Dog

Workout
6 Sets
AMRAP 2
20 Alternating DB Hang Clean and Jerks
10 Burpees
Max Jumping Lunges
Rest 1 min Between Sets

If no Dumbell sub 30 Mountain Climbers

Additional Barbell Work
5x5 squat clean

Warm up to a moderate weight, focus on form and technique
Same weight for all 5 sets

Saturday April 18th

Zoom with us at 10 am tomorrow!

Warm up:
3 Rounds
40 Jumping Jacks
10 step back lunges
5 Inchworm

Workout
3 sets for Max reps
1:30 Altrrnating Devils Press
1:30 burpees
1:30 Alt Jumping Lunges
rest 1:30 between sets

Friday April 17th

Warm Up
200m Jog/1:00 High knees
20 Single Leg RDL’s
10 Dynamic Squat Stretch

Workout
4 Sets
AMRAP 3
10 Single Arm Thrusters (right side)
10 Box Jump or 15 Tuck Jump
10 Single Arm Thrusters (left side)
10 Box Jump or 15 Tuck Jump

No equipment:
30
Air Squats
10 Box Jump/15 Tuck Jumps

Thursday April 16th

Warm Up
3 Rds
50 Mountain Climbers
8 Spider Man
10 High Kicks


Workout
Option 1
Ruck Run
15:00 easy/moderate run
Rest 3:00
5 Sets
3:30 Ruck Run
1:30 Ruck Walk

Option 2:
Run 2000 Easy/Moderate
Rest 3:00
6 Minutes
Run 400m
Walk 100m
Run 300m
Walk 100m
Run 200m
Walk 100m

45:00 Time cap
Scale to 5 Rounds if needed

Wednesday 4/15

Warm up
AMRAP 5
10 Arm Circles
10 Step Back Lunge
15 Hip Bridge

Workout
2 Sets
AMRAP 7
15 Single Arm DB shoulder to Overhead (right)
10 Alternating Dumbell step ups
15 Single Arm DB shoulder to Overhead (left)
10 Alternating DB step ups

Rest 2:00 between sets

No equipment
2 sets
AMRAP 7
30 Mountain Climbers
10 Chair Dip
20’Chair step ups
Rest 2:00 between sets

Tuesday April 13th

Warm up

3 Rounds

1:00 High Knees

10 Inchworms

15 Air Squats

Workout

6 sets

AMRAP 1:45 

30 Jump squats

30 ALT V-ups

Max Single arm Dumbell hang snatch

Or Reverse lunges

Rest 1:15

Additional Barbell work:

10 sets at a weight you can hit confidently each set

No more than 70%

Snatch complex

1 high hang snatch

1 hang snatch 

1 power snatch

Monday April 13

2 sets
1:30 High Knees
15 Hand release push ups or strict HSPU
100 Double Unders
15 HRPU OR SHSPU
1:30 high knees

Additional Barbell Work
Tempo Backsquat
4:0:3:0
4 seconds down, no pause, 3 seconds up, no pause

Work to heavy set of 12

Friday April 10th

Warm up
:30 sec high knees
20 plank Jacks
20 Cossack Squats

Workout
AMRAP 20
10 ALT DB Hang Clean and Jerks or 30 Mountain climbers
15 Push UPS
20 Air Squats

Additional Barbell Work
Back Squat
1x5
-build to heavy set of 5
Then
5x5 @80%

Thursday April 9th

Head to the track for this one if you can!
I’ll be on zoom to help you get warmed up if you
Would like to join me!

Warm up
Run 400m
3 sets
10 inchworm
10 Spider-Man’s
20 Bunny Hops

Then start workout:

Run 2000m
Rest 3 min

2 sets
400 Ruck or Vest Run
200m Jog without ruck
400m Ruck or Vest Run
200m Jog without ruck
400m Ruck or Vest Run
200m Jog without ruck
400m Ruck or Vest Run
200m Jog without ruck
-rest 3:00 between sets-

Wednesday April 8th

Warm Up
3 sets:
10 Bodyweight RDL’s
5 Push Up to Down Dog
20 Flutter Kicks
10 Air Squats

Workout :
3 Sets
AMRAP 5
20 Alt DB box step ups or Chair Step-Ups
20 Alt V-ups
10 Single arm Devils press or Cossack Squats

Additional Barbell Work
Front Squat 1x5
Build to heavy set of 5
Then....
5x5 at 80%

Tuesday April 7th

Warm Up
3 Rounds
50 Singles or 30 Jumping Jacks
10 Step Back Lunges
:30 HS hold

5 RFT
60 Double Unders
30 Jumping Lunges
10 HSPU

Alternate Version
50 Lateral line Hops
30 Jumping Lunges
10 Hand Release push ups

Monday April 6th

Join me on zoom at noon!
Same link but now requiring a password:
CFRC

Warm Up
3 Rounds
25 Jumping Jacks
5 Push Ups
20 Single Leg RDL
:30 Sec Squat Hold

2 Sets
AMRAP 8
2-2-4-4-6-6-8-8....
Alt DB Snatch
Lateral Burpees Over Dumbell
Rest 2 Minutes Between Sets

No Equipment
2-2-4-4-6-6-8-8...
Burpees
Air Squats

Example
2 Snatch
2 Burpees
2 Snatch
2 Burpees
4 snatch
4 Burpees
4. Snatch
4 Burpees

Additional Barbell Work
1x5 Deadlift
Build to heavy set of 5
Then.....
5x5 at 80% of heaviest set

Friday April 3rd

Warm up:
3 Rounds
10 Big Arm Circles
10 90/90 Hip Switches
10 Dynamic Squat Stretch

Hip Switch https://www.youtube.com/watch?v=vWdAjGxi7Xs
Dynamic Squat: https://www.youtube.com/watch?v=RhXUYYYm6F0

Workout:
40-30-20-10
Weighted Alternating Chair Step UPS
Single Arm Dumbell Thrusters
(Switch every 5)
Lateral Burpees over Dumbell

No Equipment:
40-30-20-10
Chair Step Ups
Jumping Air Squats
Chair Dips

Additional Barbell Work
Squat Clean Complex
5 sets of 3 complex

1 hang squat clean
1 squat clean
1 front squat

Complex should be unbroken
Building or across

Thursday April 2nd

Warm up
3 Rounds
40 High Knees
10 Samson Lunges
20 Cow Grazer

Then
200m Run
10 Inchworms
200m Run

Workout:
Run 15 Min easy
Then
5 Rounds
1:00 Run
1:00 Walk
1:00 Run
1:00 Walk
1:00 Run
3:00 Walk

Or makeup a workout that you missed

Wednesday April 1st

Join me at noon on zoom!

Warm up
2 Rounds
10 Big Arm Circles
1:00 Bottom Of Squat
:30 Sec Hollow Hold

Workout:
AMRAP 20
10 Hand Release Push UPS
20 Alt V Ups
30 Goblet Squats

No Equipment:
AMRAP 20
10 Hand Release Push Ups
20 Alt V ups
30 Air squats

Tuesday March 31st

Join me at noon on zoom!
Also all CrossFit reconstructed
Zoom wods are open to anyone!
7am, noon (with yours truly)and 5pm.
I also host a mobility Mon-Friday  at
6:30’pm


Click https://zoom.us/j/5732115603 to start or join a scheduled Zoom meeting


Warm up
6:00 Clock
20 Jumping Jacks
5 Inchworms
10 Bulgarian Split Squats

Workout
2 Sets
3 Rounds
400m Run
15 Dumbell Facing Burpees
30 DB Step Back Lunges

Rest 3 min between sets

No equipment version
2 sets
3 Rounds
400m Run
15 Burpees
30 Step Back Lunges

Monday March 30th

Tune In to zoom at noon!

Warm up
3 Rounds
40 High Knees
20 Single Leg Bodyweight RDL
20 Scap Push up

Workout
AMRAP 8
40 Double Unders
2,4,6,8,10.....Alt DB Hang Clean and Jerks
Rest 4

AMRAP 8
40 Dubs
2,4,6,8,10....Alt DB Hang Snatches

If no equipment
40 Jumping Jacks
2,4,6,8,10 Cossack Squats
2nd Amrap: reverse lunges

Saturday March 28th

10am Zoom every Saturday! Let’s go!

4 Sets for Max Reps
1:00 Weighted Step UPS
1:00 Dumbell Facing Burpees
1:00 Alt Leg V-ups
1:00 Jumping Air Squats
1:00 Rest

No equipment Version:
1:00 Chair step ups
1:00 Chair Dips
1:00 Alt Leg V-ups
1:00 Jumping Air squats
1:00 Rest

Friday March 27

2 sets
Amrap 7:00
20 plate hops or Jumping Jacks
10 Burpees
Rest 3:00 between each set

Equipment Version
2 Sets
AMRAP 7:00
40 Double Unders
8 SHSPU 12 HSPU or 15 Hand Release Push up

Thursday March 25th

4 Mile Ruck Run/Walk

We will be joining forces with Coach Steve from Reconstructed
Tomorrow. He will be going over Rucking technique
And the best way to pack your ruck! Please jump on zoom at noon
And join us for a warm up and his Rucking expertise!

Click or copy and paste to join us on Zoom!

https://zoom.us/j/5732115603

Wednesday March 25th

Please join us at noon for A class on Zoom!
Just click the link or enter meeting ID

Join Zoom Meeting
https://zoom.us/j/5732115603

Meeting ID: 573 211 5603

“Slinky Dog”
5 Rounds
400m Run or 1:30 high knees
20 Push ups
20 Alt DB Hang clean and Jerk
(If no equipment: 20 Cossack squats)

Tuesday March 23rd

Warm Up
6:00 Clock
40 High Knees
40 Mtn Climbers
20 Scap Push UPS

Workout
“Tailspin”
16—->1
Lateral Burpees Over Dumbell
Thrusters
Sit Ups

No equipment
16——>1
Burpees
Air Squats
Sit-ups

Accessory
4 Rds
10 Single Arm DB Sotts Press
10 Cat Cow
20 Supermans

Monday March 23rd

Zoom at Noon!
Join me at noon for a group workout. Use the same link as posted yesterday.
Text me if you need the link
304-780-9055

Warm up
3 Rds
40 Jumping Jacks
20 Reverse Lunge
20 Deadbugs
1:00 wall sit

“Rona Blues”
Workout
3 sets
AMRAP 5
40 Mountain Climbers
20 Jumping Lunges
(if you have a dumbell/s)do weighted reverse lunges
Rest 2:00 Between sets

Core Accessory
3 sets
1:00 plank
20 leg lifts(up and over dumbell or other object)
20 Superman Lift offs

Sunday March 22nd

Join me for a remote mobility session!
Stretch while you quarantine and chill!
10am
All you need is the zoom app. Just click
On the link below!

Stephanie McConnell is inviting you to a scheduled Zoom meeting.

Topic: Stephanie McConnell's Personal Meeting Room

Join Zoom Meeting
https://us04web.zoom.us/j/2035117637

Meeting ID: 203 511 7637

One tap mobile
,,2035117637# US Toll

Dial by your location
         US Toll
       
Meeting ID: 203 511 7637
Find your local number: https://us04web.zoom.us/u/fcy2dGRHWh

Saturday March 21st

Ruck/Run 5k

Grab a backpack and load it up with towels and
Some weight.
Meeting at Basketball Court Rockford Park
10am. Ruck starts at 10:30

Friday March 20th

“Disinfect YoSelf B4 U Wreck YoSelf”
4 Rounds
100Ft Farmers Carry
20 Deadlift
100Ft Farmers Carry
20 Front Squat
100 Ft Farmers Carry
20 Push Press

Home Gym 95/65 barbell
B-ball Court dumbells or kettlebells

Meeting at noon, Rockford Park b-ball courts.
Please keep your “social distance”
Bring Dumbells if you have some
Bring wipes and disinfectant spray for equipment
If you have it

Home no Equipment:
4 Rounds
100 Ft odd object carry
20 Good Mornings
100 Ft odd object carry
20 Air Squat
100 Ft Odd Object Carry
20 Push Ups

Thursday March 19th

“The beat goes on”
4 sets
Max Reps
1:00 Each
Kettlebell Swings
Burpees
Overhead Lunge
Alt V-UPS
Shuttle sprints
Rest 1:00 Between Sets

We will be meeting at The Rockford Park
B-Ball courts for a noon WOD, bring
a mat and a kettlebell if you have one, if not
I’ve got you covered!

At Home No Equipment
Max effort 1:00 each
Burpees
Walking Lunges
Alt V-UPS
Russian Twists
Mountain Climbers
Rest 1;00 Between Sets

Wednesday March 18th UPDATE

“B.Y.O.S” (bring your own sanitizer)
(And a Mat if you have one)
20 Min AMRAP
45 Plate Hops
15 Push Ups
10 Plate Sit ups
15 Plate Snatch

At Home No equipment
20 Min AMRAP
30 Tuck Jumps
15 Push-ups
30 V-ups
15 Burpees

Meet at Rockford Park Basketball Courts!
 Noon
This is limited to CR10 members only for now.

Tuesday March 17th Update

Update:
Hey guys! Today was a huge success! Thanks for coming out!
I’d like to try to keep it to 10 or less so I will add another time frame if needed!
Everyone deserves to get their fitness in!
If you plan on coming tomorrow please shoot me a text, I’ll be offering a noon
And a 12:45 time if necessary.

Place: Rockford Park Basketball court below the dog park

My cel: 304-780-9055

Tuesday March 17th

“Social Distancing”
Equipment Version
3 Rounds
50 Jumping Lunges
Run around the Block
40 Goblet Squats(1 DB OR KB)
Run
30 Hang Clean and Jerks (1 DB OR KB)

At Home no Equipment Version
3 Rounds
100 Jumping Lunges
Run around the block
50 Air Squats
Run
25 Burpees

We will be meeting at Rockford Park basketball courts at noon for
A WOD tomorrow! Hope to see you all there!

Monday March 16th Update

Hey Cr10 team! As I’m sure you’ve all heard by now, we will
Be closed for the next 10 days. That being said I will be posting 2 WOD’s per day,
One you can do at home with no equipment, and one you can do at home or come out and do while
Practicing social distancing with dumbells and limited equipment.

For now we will plan to meet at Rockford Park Basketball courts at noon Starting
Tuesday March 17th. I’ll post the wods as usual. Hope to see you all there!
Please feel free to reach out to me if you need anything!

Stay safe!
Stephanie
304-780-9055


“Wash Your Hands”

5 Rounds 

21 Push Press 95/65

15 Hang Snatch

9 Overhead Squat

Friday March 13th

“Corona with Lime”
50 Deadlifts 115/80
50 Walking Lunge
40 Backsquats
40 Toes To Bar
30 Power Clean
30 Burpee Box Jump Over
20 Thrusters
20 Chest to Bar

Thursday March 12th

Prefontaine vs Usain

Run 1000m x3

Rest 2 between each round

Run 400 x4

Rest 90 sec between each round 

Run 200m x4 

Rest 1 min between each round

Wednesday March 11th

FRONT SQUAT 7x1
Build to Heavy single

“Triple Stack”
21-15-9
Row
Front Squat
Bar Facing Burpees

March 10th

“Kilter Kids”
Every 3 Min for 10 rounds
15/12 Cals
3 Clean and Jerk 105/75
Add 10# each round

Monday March 8th

“Butterfinger”

AMRAP 6
8 HSPU
12 Toes to Bar

Rest 3

AMRAP 6
8 HSPU
12 Pull-ups

Rest 3

AMRAP 6
8 HSPU
12 Chest to Bar

Friday March 6th

Snatch Balance
5x3

Snatch
7x1

Building to 1 Rep Max

Thursday March 5th

“Bodhisattva”

100 Double Unders  THEN...

2 RFT
50 Wall Balls 20/14
40 Sit ups
30 Cal Row
20 Burpee Box Jump Overs

Then....
100 Double Unders

Wednesday March 4th

“Bingo”
Teams Of 2
3 Sets

AMRAP 3
Bike Cals
Rest 1 Min

AMRAP 3
Bench Press
Rest 1

AMRAP 3
Rope Climbs
Rest 1

Bench Press
Set 1 155/105
Set 2 135/95
Set 3 115/75

Tuesday March 3rd

Clean 7x1
Build to Heavy Single or 1 rep Max

“Pinewood Derby”
AMRAP 10
15 Toes To Bar
10 Power Cleans 135/95

Monday March 2nd

“Blame it on the Rain”
Teams of 2
2 Rounds For Time
Row or Bike 100 Cals
100 Air Squats
Run 1000 Together

Friday Feb 28th

• “Chelsea”
• EMOM 30
• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

Thursday Feb 26th

“Grand Budapest”
For Time
800m Run
30 Alt Dumbell Snatch 50/35
1000m Run
30 Single Arm Overhead Lunges (per leg)
1000m Run
30 Alt Dumbell Snatch
800m Run

Wednesday Feb 26th

Clean and Jerk
5x2
Build to Heavy Set of 2

“Night Mode”
AMRAP 15
Teams of 2
Alternate Full Rounds
5 Clean and Jerk 135/95
10 Burpees Over Bar

Monday Feb 24th

"Crossfit Total"
Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1

Build to 1RM for Each
Score is total sum of all 3

Posting early so you can make good decisions
Tonight for PR’s tomorrow!

Rest up! Eat well! Have some FUN tomorrow!
I expect to see everyone’s name on the PR board!

Friday feb 21st

Deadlift 3x2 @ 90%

“Between two Ferns”
27-21-15-9
Thrusters 105/75
Barbell Facing Burpees

Thursday Feb 20th

“Leave it to Beaver”
4 RDS
2 Min Row
1 Min Rest
2 Min Bike
1 Min Rest
2 Min Run (400m)
1 Min Rest

Wednesday Feb 19th

Strict Press 3x2

“Pigs in a Blanket”
AMRAP 6
2 Rope Climb
12 Push Press 115/80
60 Double Unders
Rest 3
AMRAP 6
6 Toes to Bar
12 Push Press
60 Double Unders

Tuesday Feb 17th

Backsquat 3x2 90%

“Good Clean Fun”

Run 400m

30 Backsquats 95/65

30 Squat Cleans

Run 400m

30’Squat Cleans 

30 Back Squats

Run 400m

Mon Feb 17th

EMOM 10
Odd: Pull up Progression
Even: Handstand Progression
Practice something you suck at

“Pop Rocks”
5 RFT
15 Chest to Bar Pull-UPS
12 Kettlebell Swings
9 Hspu

Friday Feb 14th

Deadlift
3x5 @ 80%

Cupid’s Trick
Amrap 18
3 Deadlift  95/65
3 Hang Snatch
3 Overhead squat
6 Deadlift
6 Hang snatch
6 Overhead squat
9, 9, 9......
Continue adding 3 reps until time expires

Thursday Feb 13th

3 Rounds for Time
800m Run
15 Toes To Bar
100 Air squats

Wednesday Feb 12th

Strict Press 3x5
80%

“Tic Tac Toe”
Teams of 3
Row 3000m
100 push ups
75 Clean and Jerks
50 Pull ups

Tuesday Feb 11th

Backsquat
3x5
75-80%

“Milwaukee’s Best”
5 Rounds
10 Front squat 115/80
30 Ab mat sit-ups
50 Double Unders

Monday Feb 10

5 Rounds each
relay style with a partner
15/12 Cals
8 Burpees over Bar
Rest 3 Min
5 Rounds each
8 Burpees Over Bar
15/12 Cals

Wed Jan 29th

Strict Press
3x10 @ 60%

“The chocolate chicken”
Teams of 2
AMRAP 20
150 Double Unders
100 Ft DB lunge alt every 50 ft 35/25
50 Toes to bar

Tuesday Jan 27th

Backsquat 3x10 @ 65%

Rest :90 sec

“Technical Difficulties”

7 Rounds  

15/12 Cal Row 

10 Clean and Jerk 95/65

Monday Jan 26th

To view tomorrow’s workout, please download the
SugarWod app.

Join CR10 CrossFit

It’s free!

Friday Jan 24th

Snatch Balance 6x1

Snatch
Power or Squat
6x6 @60%
Every 3 Minutes

Thursday Jan 23rd

“Tea Rex”
AMRAP 8
200 Double Unders
AMRAP Toes to Bar
Rest 4
AMRAP 8
60 Cals
AMRAP Wall Balls  24/20

Wednesday Jan 22nd

Floor Press
3x12
55%
Rest 1:00

“Ice Cream Paint Job”
Amrap 20
5 strict Pull ups
10 Push-ups
15 Clean & Jerk 135/95

Tuesday Jan 21st

Back-squat
3x12
60%
Rest 1:00

“Dr Mario”
2 Sets
21-15-9
Deadlift 205/135
Box Jumps
Rest 4 Min b/t Sets

Monday Jan 20th

“Abbott and Costello”
Amrap 30
Teams of 2
30/24 Cals
15 Burpees

Alternate every 15/12 cals
Simultaneous Synchro Burpees

Friday Jan 16th

“Peanut Butter Falcon”
5 Rounds for TIme
50 Sit Ups
25 Wall Balls
10 Ring Dips

Thursday Jan 16th

Strict Press

3x15

Rest 1:00 b/t sets

“Ken Jennings final score”
5 rounds for max reps of:

1 minute of single arm devils press
1 minute of db goblet squat
1 minute of rowing for calories
Rest 1 minute

♀ 35lb. ♂ 50lb.

Wednesday Jan 15th

Deadlift 3x 15
50%
1:00 rest between sets

“No And Then”
50 backsquats 95/65
40 Bbjo
30 pull-ups
20 Back Rack lunges
10 Toes To Bar

Tuesday Jan 13th

“Rushmore”
AMRAP 10
20 Cals
60 Double Unders
2 Rope Climb
Rest 4

20 Cals
60 Double Unders
12 HSPU

Monday Jan 12

"The lighthouse badge"

Teams of 2
40 Push Press 95/65
40 Front Squat
40 Power Snatch
30 Push Press 115/85
30 Front Squat
30 Power Snatch
20 Push Press 135/95
20 Front Squat
20 Power Snatch
10 Push Press 155/105
10 Front Squat
10 Power Snatch

25 min Cap

Friday Jan 10th

Teams of 2

2 ROUNDS
Run 800m each
While partner 1 is running P2 will accumulate
Max calories on bike
Run 400m each
P2 accumulate max plank hold
Run 200m each
P2 accumulate max double Unders

Note:
There will be a shorter option for ladies that need to use locker room
Before it closes at 7:30 am

Thursday Jan 9th

Thruster
Build to Heavy set of 3

Chutes and Ladders
5 RFT
15 Pull Ups
15 Thrusters 95/65

Wednesday Jan 8th

“Battleship”
Teams of 2
AMRAP 25
50 Burpee Box Jump Over
50 Alt DB Snatch
50 DB box step ups
100 Double Unders

Tuesday Jan 7th

 Backsquat
3x15
Rest 1:00

“Risk”
Teams of 2
12 Rounds
Alternate Full Rounds
15/12 Cals
5 Squat Cleans 115/75

Monday Jan 6th

“JENGA”

2 sets
3 Rds
20 V-Ups or GHD
15 Push Ups
20 Toes To Bar
15 Push Ups

Rest 3 Minutes between Sets

Friday January 3

Snatch 15x5
5x3 on 1:00 @ 65%
5x3 on 1:00 @ 70%
5x3 on 1:00 @ 75%"

Thursday January 2nd

Front Squat
3x15
50%

“Chutes and Ladders”
For Time:
 100 Double-unders
 Then,
 5 Rounds:
 10 DB Clean and Jerk
 10 DB Lunges
 10 Handstand push-ups
 Then,
 100 Double-unders