WODoween is TODAY!  Wear a costume to class and WOD for FREE!  Bring a guest along too!  Guests also WOD for FREE!

W/U: Run Drills, PVC work, Zombie walk

In teams of 2, for time:

31 Tomb Openers (sledgehammer strikes)
14 Roll the Stones Away (Tire Flips)
10 Fleeing Teens (burpee to 15m zig-zag sprint) (both partners)
15m Low Crawl (both partners)
31 Fence Climbers (Squat Jumping Pull-ups)
31 Zombie Crushers (slamball throws)

C/D: Hands-clasped forward fold, quad stretch, arms across

HappyHalloween

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

WODoween is TOMORROW!  Wear a costume to class and WOD for FREE!  Bring a guest along too!  Guests also WOD for FREE!

CrossFit

W/U: Run 400m, Burgener (snatch)

Deadlift 5@80-85%, 5@75-80%, 5@70-75% 1RM

–5 minutes rest–

7 RFT:

  • 3 Snatches @ 75-80% 1RM

  • 5 Strict Pull-ups

  • 7 Strict Dips

  • 1:00 Rest Between Rounds

 

C/D: Foam roll posterior chain, super triceps stretch, couch stretch

Endurance

Skills & Drills, then 3:00 at 80%, 3:00 at 50% until form or pace deteriorates. Do not exceed 3 rounds

CrossFitSlipstreamStPaulMNSWU

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

WODoween is coming up this FRIDAY!  Wear a costume to class and WOD for FREE!  Bring a guest along too!  Guests also WOD for FREE!

W/U: 3:00 DU practice, wrist stretches, arm circles, 5*Handstand holds/attempts/walks; Turkish Get-Up review

Turkish Get-Up 10-8-6-4-2 for max load

–5 minutes rest–

Row 5*200m, each for time, on 3:00

C/D: Up/down dog, floor karate chop

CrossFitSlipstreamStPaulMNJumpRope

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

WODoween is coming up this FRIDAY!  Wear a costume to class and WOD for FREE!  Bring a guest along too!  Guests also WOD for FREE!

CrossFit

W/U: Run 400m, 15 hollow rocks; BS W/U sets

BS 3*5@80-85% or +2.5kg from last BS

–5 minutes rest–

3 Rounds for Quality:

  • 10 Cleans @ 65-70% 1RM

  • Max Handstand hold or walk

  • 10 Strict Toes-to-Bar

  • Max reps strict pull-ups

C/D: Band: arm, shoulder, front of hip; wrist stretches, couch stretch

Endurance

Skills & drills, then :10 sprint, :50 recovery until form or pace deteriorates, rest 3:00, repeat

CrossFitSlipstreamStPaulBS

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

WODoween is coming up this FRIDAY!  Wear a costume to class and WOD for FREE!  Bring a guest along too!  Guests also WOD for FREE!

W/U: 5* Zig-zag runs, increasing speed each time; HPS practice, 2*3 W/U sets

Hang Power Snatch 3-3-3 for load

BP 3*5 @ 100% press 1RM

 –5 minutes rest–

MetCon 4*400m Run, 1:30 RBR

C/D: Walk 200m, seated forward fold, hurdler stretch, calf stretch, arms across

CrossFitSlipstreamStPaulBPCrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

WODoween is coming up this FRIDAY!  Wear a costume to class and WOD for FREE!  Bring a guest along too!  Guests also WOD for FREE!

W/U: 3:00 DU Practice, 6-4-2 reps of KB swings, PC (bar), box step-ups; find working weights & height

“Wittman”

7 RFT (30 min time cap):

  • 15 KB Swings (Rx 1.5/1.0 Pood)

  • 15 Power Cleans (Rx 45/30)

  • 15 Box Jumps (Rx 24/20″)

C/D: Walk 200m, calf stretch, quad stretch, standing forward fold, arms across

CrossFit Slipstream St Paul MN

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.