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