Reminder: Nourish(RX) Information session is TONIGHT at 6:30!  The program kicks off TOMORROW!  Come check it out!

CrossFit

W/U: 3:00 DU practice, 5*cartwheels/side, 5*Jerk balance w/3 OHS per attempt

C&J practice – 3*3 relatively light

–5 minutes rest–

Death by Squats! EMOM: minute 1 do 1 OHS, minute 2 do 2 OHS, etc.  On minute 11, you will do 11 front squats, and continue with front squats until minute 21, when you do 21 back squats. Continue until you fail to complete the required number of reps in the minute allowed.  Empty bar, from the floor:

  • Rounds 1-10: Overhead Squat

  • Rounds 11-20: Front Squat

  • Rounds 21+: Back Squat

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

Endurance

Skills & Drills, then 0:45 @95%, 2:00 EZ until form or pace deteriorates

CrossFit Slipstream St Paul MN

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

Reminder: Nourish(RX) Information session is Thursday at 6:30!  The program kicks off on FRIDAY!  Come check it out!

W/U: Box Prayer 2:00, arm circles, logsplitters, 3:00 DU practice, 2*5 press w/bar, 3@50%, 60%, 70% press max

5*(1 Press, 2 Push Presses, 3 Jerks); 1 max L-sit hold between sets

–5 minutes rest–

“Harkey”
3 RFT:
50 DU
50 Sit-ups
800m Run

C/D: Wrist stretches in child’s pose, up/down dog, pigeon, quad stretch

CrossFit Slipstream St Paul MN

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

Reminder: Nourish(RX) Information session is Thursday at 6:30!  The program kicks off on FRIDAY!  Come check it out!

CrossFit

W/U: Arm circles, back claps, 5* handstand holds, 10 squats

Thruster – 5@bar, 3-2-1-1-1 to find 1RM

–5 minutes rest–

“Jackie”
For time:
Row 1,000m
50 Thrusters @ bar
30 Pull-ups”

C/D: Row 300m EZ, low lunge w/quad stretch &/or twists, arm circles

Endurance

Skills & drills, then 5:00@5k (run) or 40k (bike) pace until form or pace deteriorates

 

DCIM100GOPRO

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

 

Reminder: Nourish(RX) Information session is Thursday at 6:30!  The program kicks off on FRIDAY!  Come check it out!

W/U: 2* 1 Length run forward & backward, 2* high knees, 1*swinging cowboys; DL 5@40%, 50%, 3@ 60%, find working wt, 1:00 DU practice between DL sets

“Godzilla”

21-15-9 of:

  • Deadlift (Rx 150% BW or 50% 1RM, whichever is less)

  • Box Jump (Rx 30″, 24″, or higher than normal for you)

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

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

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

W/U: Run skills & drills, 4*side hops, walking toe touches, walking knee pulls, 6*ramp-ups

10*0:10 sprints, 2:00 RBR

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

DCIM100GOPRO

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

W/U: Run 400m, 3*3(pull-up, push-up, squat), 10 KB Swings, 3-3-3 progressively higher box jumps

“TK”

AMRAP 20 Minutes:

  • 8 Strict Pull-Ups

  • 8 Box Jumps (36/28″ or much higher than usual)

  • 12 KB Swings (1.5/1/0)

C/D: Vinyasa

TK_Hero_th

 

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

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

CrossFit

W/U: 3:00 DU practice, 3*Handstand holds, 5*cartwheels/side, run 2* 1 length each forward & backward, Clean practice, dip progression

“Elizabeth”
21-15-9 of:

  • Clean (Rx 60/42.5 or 50% 1RM)

  • Ring Dips

C/D: Super triceps stretch, box prayer, runner’s lunge, quad stretch

Endurance

Skills & Drills, then 2:30 at 90%, 2:30 at 50% until form or pace deteriorates. No not exceed 4 rounds

DCIM100GOPRO

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