Reminders:

  • All apparel is 20% off through Jan. 31st!

  • 1 Year Anniversary Specials available through Jan. 31st.

  • Movement & Mobility Seminar Series Registration ends Feb. 3rd!

  • TOMORROW at 11:00 AM, CrossFit Slipstream hosts a FREE partner workout for Team Red, White, & Blue!  Open to all members, their guests, and Team RWB members.  Team RWB assists Veterans’ reintegration to civilian life through athletic and other activities.  Please join us!  More about Team RWB here.

CrossFit

W/U: 4*shuttle runs; PVC shoulders; SP w/u sets w/3 pull-ups b/t w/u sets

Strict Press 3*3@90% 1RM

1*Max Pull-ups b/t SP sets

2*AMRAP 3 min:

  • 3 Push Press from floor @80% SP 1RM

  • 10 TTB

     Rest 3:00 between AMRAPs

C/D: LAX ball upper back & shoulders

Endurance

CrossFit or Mobility

CrossFit Slipstream Press

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

Reminders:

  • All apparel is 20% off through Jan. 31st!

  • 1 Year Anniversary Specials available through Jan. 31st.

  • Movement & Mobility Seminar Series Registration ends Feb. 3rd!

  • This SATURDAY at 11:00 AM, CrossFit Slipstream hosts a FREE partner workout for Team Red, White, & Blue!  Free event open to all members, their guests, and Team RWB members.  Team RWB assists Veterans’ reintegration to civilian life through athletic and other activities.  Please join us!  More about Team RWB here.

CrossFit

W/U: 4:00 Squat Hold; Row 400m; DL w/u sets

Deadlift 2@90% 3@85%, 4@80%, 5@70%

Death by 10m

C/D: Pigeon/reverse pigeon, low lunge + hamstring stretch

Endurance

45 minutes of drills, 2-3 * 800m @192 cadence, rest 3:00 b/t intervals

CrossFit Slipstream stretching

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

Reminders:

  • All apparel is 20% off through Jan. 31st!

  • 1 Year Anniversary Specials available through Jan. 31st.

  • Movement & Mobility Seminar Series Registration ends Feb. 3rd!

CrossFit

W/U: 2:00 Box Prayer; swinging triceps; 4*shuttle runs; Burgener (high & low hang clean)

Hang Clean 3-3-3 for max load
Jerk from rack 2-1-1-1 for max load

Bench Press 3*5@80-85% 1RM

C/D: Karate chop; Band: rotator cuff, shoulder, arm

Endurance

CrossFit OR Mobility

CrossFit Slipstream Bench Press

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

Reminders:

  • All apparel is 20% off through Jan. 31st!

  • 1 Year Anniversary Specials available through Jan. 31st.

  • Movement & Mobility Seminar Series Registration ends Feb. 3rd!

CrossFit

W/U: Row 400m, 5* HS holds; 5 hollow rocks b/t HS holds; Burgener (snatch)

Snatch 3-2-2-2 @75-80% 1RM
C2B Pull-up practice b/t snatch sets

5-4-3-2-1 of:

  • Thrusters @ 70% 1RM

  • C2B Pull-ups

C/D: 3:00 squat hold; arms across, LAX ball b/t shoulder blades

Endurance

AM: 20-30 min drills, 6-8*200m@196+ cadence; 2:00 rest b/t intervals
PM: CrossFit

CrossFit Slipstream Rowing Gang

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

Reminders:

  • All apparel is 20% off through Jan. 31st!

  • 1 Year Anniversary Specials available through Jan. 31st.

  • Movement & Mobility Seminar Series Early Bird Price ends today!

CrossFit

W/U: 6* shuttle runs; BS w/u

BS 3*5 @80-85% 1RM

3 Rounds for Quality/Time:

  • Max Pull-ups

  • 10 FS @50% BS 1RM for Quality

  • Row 250m for time

Rest no more than 2:00 between rounds

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

Endurance

CrossFit

CrossFit Slipstream Back Squat

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

Reminders:

  • Photos are tonight from 5:00-6:00 at the gym.

  • All apparel is 20% off through Jan. 31st!

  • 1 Year Anniversary Specials available through Jan. 31st.

  • Movement & Mobility Seminar Series Early Bird Price ends tomorrow!

CrossFit

W/U: 4:00 DU practice; OHS w/u sets; arm circles, swinging triceps

OHS 3*3 (compare to 22Dec14)

AMRAP 17 minutes:

  • 20 DU

  • 20 Knees-To-Elbows

  • 20m Overhead Hold Walks w/higher of 50% OHS 1RM or empty bar

C/D: Super triceps stretch; couch stretch; wide-legged forward fold; arms across

Endurance

Mobility

CrossFit Slipstream Jump rope

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

CrossFit

W/U: Run or row 400m; banded stretches; burgener (clean)

Clean 3-2-2-2 @75-80% 1RM

21-18-15-12-9-6-3 reps for time of:

  • Power Cleans@lower of 40/30kg or 50% Clean 1RM

  • Sit-ups

  • Back extensions

C/D: Seated forward fold; up dog; seated twist; pigeon

Endurance

Securian Winter Run 1/2 Marathon + DO CrossFit S&C Recovery Workout Immediately afterwards!

Recovery WOD is:

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

CrossFit Slipstream Hang

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

CrossFit

W/U: Run or row 500m, BS w/u sets

BS 5/3/1+ @75, 85, 95% 1RM

Strict Press 3*3@90% 1RM

     2:00 DU practice between SP sets

3*8 Good Morning

     1*Max Pull-ups b/t GM sets

C/D: Band: hip front & back; arm, shoulder; seated forward fold or foam roll spine

Endurance

Securian Winter Runners: Easy walk or off

All others: do the CrossFit WOD

CrossFitSlipstream strict press

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

Guest Day!  All Guests Workout for FREE!

CrossFit

W/U: Select partners, 1) row 400m while 2) hollow-rock-to-superman; switch; movement instruction & practice; 2 mini-rounds

Partner WOD
2 Rounds for Time:

  • 22 Sledgehammer Strikes

  • 22 Sit-ups

  • 22 Ball Toss Thrusters

  • 22 Dips

  • 2:00 Rest Between Rounds

C/D: Mini-vinyasa w/pigeon

Endurance

AM: 3-5 RFT 5 pull-ups, 10 push-ups, 15 squats
PM: 3-4*400m@70% effort, walk 200m b/t each; focus on technique

CrossFit Slipstream ball toss

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