CrossFit

W/U: Row 500m, Burgener (snatch)

Hang Clean 3*3 for max load; 1 set max pull-ups b/t sets

EMOM 5 Reps:

  • OHS

  • Snatch

  • Hang Snatch

  • Front Squat

  • Jerk

  • Power Clean

  • Back Squat

  • Hang Clean

C/D: Couch, hands-clasped forward fold, arms across

Endurance

30-45 Min drills; 5-6*1,000m@190+ cadence, 3:00 RBR

CrossFitSlipstreamPU

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

CrossFit

W/U: 3* Row 250m, 5 strict burpee broad jumps

For Quality (BP) and Time (Rows or Runs)

5*5 BP & 500m Row (or 400m Run), 3:00 RBR

C/D: Karate chop, plow, reverse pigeon

Endurance

CrossFit with run bias

CrossFitSlipstreamBurpee

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

CrossFit

W/U: 3:00 DU practice, DL w/u, Snatch Pull intro

Snatch Pulls 5*3 for max load; 1 set max pull-ups b/t sets

5 RFT:

  • 1 DL@70% 1RM

  • 20 DU

  • 10 Kipping Pull-ups

C/D: Band hip front & back, arms, wrist stretch

Endurance

AM: 20-30 Min drills, 6-8*600m@190+ cadence, 1:30 RBR
PM: CrossFit

CrossFitSlipstreamDeadLiftAndy

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

CrossFit

W/U: Run or row 400m, PVC work

7 RFT:

  • 400m Run or Row

  • 15 OHS w/bar

  • 15 KTE

C/D: Couch or lying Vajrasana, seated forward fold pike/split, legs crossed seated twist

Endurance

CrossFit or CFE Recovery WOD

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

CrossFitSlipstreamBackSquat

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

CrossFit

W/U: 3:00 DU Practice; 4:00 row; Burgener (snatch pull)

Hang Snatch 5*3 for max load

3*10 bent over row between HS sets

MetCon:

4 RFT:

  • 12 Dips

  • 9 Power Snatch

  • 6 Kipping Pull-ups

C/D: Super triceps, karate chop, pigeon

Endurance

AM: 30 minutes drills, 1*Tabata
PM: CrossFit or mobility

CrossFitSlipstreamPullups

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

Wondering what to get for the CrossFitter in your life?  Not to worry!  Here are 12 gift ideas!

1. Speed Jumpers Jump Rope

Speedjumper

2. Mobility toys!  Foam roller and lacrosse ball!

images-1

3. Inside the Box by TJ Murphy

itb_72dpi_400x600

4.Becoming a Supple Leapard by Kelly Starrett

SuppleLeopard

5. CrossFit Slipstream WOD Log, Contact Us or purchase at the gym $15

WodLogCoverPDF2

6. Freeze Fest Spectator ticket

freezefest
7. CrossFit shoes from Mill City Running

inov8

8. Knee high socks for rope climbs

Crossfitsocks
9. CrossFit Slipstream t-shirt,  Contact Us or purchase at the gym $25

tshirtB

10. Subscription to the CrossFit Journal

CrossFitJournal

11. WholeMe Gift Pack

wholeme

12. CrossFit Slipstream Gift Certificate,  Contact Us or purchase at the gym, $25, $50, $100 or more.

Special Offer through Dec. 24, 2014 is $100 for them, $20 FREE for you.

GiftCertificateImage

CrossFit

W/U: 3:00 DU practice, 3* 0:30 (Handstand & Squat Holds); FS w/u sets

FS 3*5@60-65% BS 1RM

Between sets do 1 set max kipping pull-ups in 0:30

MetCon:

  • 21 Thrusters

  • 15 Pull-ups

  • 9 KB Swings

  • 15 Thrusters

  • 9 Pull-ups

  • 21 KB Swings

  • 9 Thrusters

  • 21 Pull-ups

  • 15 KB Swings

C/D: Arm Circles, back claps, hands clasped fwd fold, pretzel

Endurance

Do CrossFit

CrossFitSlipstreamHandStands

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

CrossFit

W/U: Row 500m, Burgener (clean) emphasize drops, Jerk. 1 Mat Drag.

C&J 3-2-2-1-1-1

Max Kipping or assisted pull-ups between C&J sets

MetCon:

Push Press 4* (30sec Work/30sec “Rest”), with an empty bar.  “Rest” in OH position THEN:
Mtn Climber 4*(30 sec work/30 sec rest) “Rest” in plank, THEN:
Air Squat 4*(30 sec work/30 sec rest) “rest” in parallel

C/D: Walk or jog 400m, couch stretch, karate chop, triple bully

Endurance

30-45 min drills, 5-6*1,000m @190 cadence, easy 600m b/t repeats

CrossFitSlipstreamPress

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

Guest Days!  Bring a Guest for FREE!

All Fitness Levels Welcome!

CrossFit

W/U: Choose Teams, 2*5 wall squat, 2*5 goblet or air squat, 50 lunges, rack instruction, row instruction; 2*250m row

“Tailpipe”
In teams of 2, 3 RFT:
Partner 1: Row 250m
Partner 2: KB Rack hold @1.5/1.0

C/D: seated forward fold, lunging quad stretch, pigeon, arms across

Endurance

CrossFit with run bias

CrossFitSlipstreamRow1

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