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CrossFit WODs 11-17 September 2017

Sunday Classes START Today! 17 September

“Team ‘Badger’” In teams of 2, complete as I go/You go (1 partner works while other rests, run together)

3 RFT:

  • 50 Squat Cleans @ lower of 42.5/30 kg or 40% 1RM

  • 50 pull-ups

  • 800m Run (together)

40:00 time cap

Compare to 30Dec16 & 26July14

Saturday 16 September

“Mary” AMRAP 20:00

  • 5 HSPU

  • 10 1-Leg Squats (aka “pistols”) (5/leg)

  • 15 Kipping Pull-ups

Compare to 27 Dec 16, 2 Apr 16

Friday 15 September

Clean & Jerk 3-3-2-2-2-1-1 for max

“San Francisco Crippler”  For Time:

  • 30 Back Squats at 60% 1RM

  • 1,000m Row

Compare to 12 Aug 16, 25 Nov 2015

Thursday 14 September

For Time:

  • 15 Squat Cleans @40% thruster max

  • 30 TTB

  • 30 Box Jumps (24/21)

  • 15 Dips

  • 30 KB Shoulder-to-Overhead

  • 30 Double-Unders

  • 15 Thrusters @40% thruster max

  • 30 Pull-ups

  • 30 Burpees

  • 300’ OH Walking Lunge w/20/10kg plate OH

40:00 time cap

Wednesday 13 September

Snatch 3-3-2-2-2-1-1 for max load

AMRAP 12:00

  • 3 Snatches

  • 6 Clean & Jerks

  • 9 C2B Pull-ups

  • 54 Double-Unders (108 Singles)

Lifts @ 60% Snatch 1 RM

Tuesday 12 September

Handstand holds & DU practice

4*800m Run, each for time

Rest 1:1.5

Monday 9/11/2017

9/11 Memorial WOD

For time: Row or Run 2001m (1 time around the block), then 11 reps of:

  • Box Jumps (30”/24”)

  • Thrusters (Rx 57.5/37.5 [125#/85#])

  • Burpee-Chest to Bar Pull-ups

  • Power Cleans (Rx 80/55  [175#/120])

  • HSPU

  • US KB Swings (Rx 32/24)

  • Toes to Bar

  • Deadlifts (Rx 80/55  [175#/120#])

  • Push Jerk (Rx 50/35 [110#/75#])

Run or Row 2001m (whichever you have not done yet)

40:00 Time Cap

CrossFit Slipstream is a CrossFit gym in St Paul, Minnesota featuring a year-round endurance program