Happy Thanksgiving!

Gym Closed – WOD on your own or with family & friends!

CrossFit

W/U: Run 400m or in place for 2:00, 5(5 push-ups, 5 squats)

5 Rounds for Time:

  • Run in Place 180 steps (pull heel to bottom of hipbone, each foot hits the ground 90 times)

  • 18 Burpees

RIP: or sprint for 1 minute if you have space/weather permitting.  Goal is to get all 180 footfalls within 1:00 or less.

C/D: jog/walk/either/both in place 3:00, calf stretch, quad stretch, 3:00 squat test, hands-clasped forward fold

Endurance

30-45 Minutes Skills & Drills, 6-8*800m, jog 400 ez between efforts, cadence 182+ on 800′s.

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

Reminder: Gym closed Thanksgiving Day and Friday.

CrossFit

W/U: Row 500m, build stations, SDHP instruction, then: rounds of 5, 4, 3 reps of each.

“Fight Gone Bad”

3 Rounds, 1 minute at each station, for total reps/calories of:

  • Wall-ball, 20 pound ball, 10 ft target (Reps)

  • Sumo deadlift high-pull, 35/25 kg (Reps)

  • Box Jump, 21/18″ box (Reps)

  • Push-press, 35/25 kg (Reps)

  • Row (Calories)

  • 1:00 Rest

In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

C/D: Row 500m EZ, hands-clasped forward fold, couch

Endurance

CrossFit or rest day.  If you CrossFit and there’s a running option, take it.

CrossFitSlipstreamPushPress

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

In the spirit of Small Business Saturday, we’re offering the following specials to NEW members today through 5 PM on Saturday, November 29th:

3 Month Unlimited package for $455 (value $570)

6 Month Unlimited package for $845 (value $1,125)

- Includes 12 On-Ramp classes if you are new to CrossFit

- Must start classes by January 1, 2015

Email info@crossfitslipstream.com to get the special!

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Reminder: Gym closed Thanksgiving Day and Friday.

CrossFit

W/U: 3(5 Hollow Rocks, 3 Pull-ups, 1 Handstand attempt), 3 Zig-Zag Runs, Burgener (clean)

Death By Power Clean

–5 minutes rest–

Death By Pull-Up

C/D: Band: arm, shoulder, hip front & back, calf stretch

Endurance

AM: 20-30 minutes skills & drills, then 4-5 * 400m, 1:30 rest between intervals

PM: CrossFit

CrossFitSlipstreamPowerClean

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

Reminder: Gym closed Thanksgiving Day and Friday.

CrossFit

W/U: Row 500m, 5* Handstand attempts, Burgener (snatch)

15 minutes to find 1RM Snatch, Rope Climb & HSPU instruction/practice between sets

–rest 5 minutes–

AMRAP 15 minutes:

  • 1 Rope Climb

  • 3 Snatches

  • 5 HSPU or Push Presses

  • 7 Walking Lunges

C/D: Pretzel stretch; Band: Arm & shoulder, super front rack

Endurance

Perform the CrossFit Endurance Recovery WOD, or do mobility.

Recovery WOD:

3 Rounds for Quality

  • 10-12 Sit-ups

  • 10-12 Superman back extensions

  • 10-12 Kettlebell Swings (if no kettlebell is available, swing a bucket or something similar)

  • 10-12 Push-ups

  • 10-12 Air Squats

CrossFitSlipstreamStPaulRope

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

Reminder: Gym closed Thanksgiving Day and Friday.

CrossFit

W/U 600m Run or Row, Burgener (Snatch), 10 OHS, 10 FS, 10 BS (bar); find working weight; 400m Run or Row

For Time:

  • 1 Mile Run or Row

  • 10 OHS @ BW or 50% BS 1RM (or 10 rep max)

  • 800m Run or Row

  • 10 FS@ BW or 60% BS 1RM

  • 400m Run or Row

  • 10 BS @BW or 70% 1RM

  • 1 Mile Run or Row

C/D: Run or row 600m EZ, Wall Squat, Couch Stretch, pigeon/reverse pigeon

Endurance

Do the CrossFit WOD (running)

CrossFit Slipstream BS

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

CrossFit

W/U: 3:00 DU practice, 5*Zig-zag runs, 3* forward/backward, 3(5 squats, 5 push-ups, 3 pull-ups), ankle circles, hip circles

For Time:

  • 50 Push-Ups

  • 50 KB Swings

  • 50 Pull-ups

  • 50 Box Jumps

  • 50 Double-Unders

  • 30 Push-Ups

  • 30 KB Swings

  • 30 Pull-ups

  • 30 Box Jumps

  • 30 Double-Unders

  • 10 Push-Ups

  • 10 KB Swings

  • 10 Pull-ups

  • 10 Box Jumps

  • 10 Double-Unders

C/D: Row 400m EZ, couch stretch, arms across, karate, hands clasped forward fold

Endurance

Run or Bike; 30-45 min skills & drills, 4-5*800m 2:30 Rest Between Repeats

CrossFitSlipstreamPushups

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

CrossFit

W/U: Row 500m, 3 minute squat test, Burgener (clean), 3* Jerks

C&J 3-3-2-2-1-1-1
Max pull-ups between sets

then…

Front Squat 3*5@60-65% BS 1RM

C/D: Row 500m EZ, 3 minute squat test, couch, LAX shoulders

Endurance

Run: 20 minutes skills & drills, then 5k@80%TT pace (bike: ride EZ 1:1 [the same time your 5k took], then repeat once)

CrossFitSlipstreamFS

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

CrossFit

W/U: 3:00 DU practice, arm circles, wrist circles, logsplitters, 5*handstand attempts; KB movement review/instruction

Pull-up progression

10 minutes to find max weight/reps: kettlebell clean, kettlebell snatch

–5 minutes rest–

AMRAP 10:00:

  • 16 Kettlebell snatches (8/side)

  • 16 Kettlebell Cleans (8/arm)

  • 16 Kettlebell Swings (American)

C/D: Band: shoulder, arm; hands-clasped forward fold

Endurance

AM: CrossFit and/or mobility

PM: 4-5*400m, 2:00 RBR

CrossFitSlipstreamKBS

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