612-644-9781 info@crossfitslipstream.com

Group Workouts Week of 19-25 February 2018

Monday 19 February 2018

2 Rounds for Quality in 10:00:

  • Max Pull-ups

  • 25 Hollow Rocks

  • Max Ring Rows

  • 25 Back Extensions w/0:02 hold

6 Rounds for Time:

  • 10 Kettlebell Snatches (non-dominant)

  • 10 Front Rack Squats (non-dom.)

  • 10 KB Snatches (dom.)

  • 10 FR Squats (dom.)

  • 1:30 rest between rounds

Tuesday 20 February 2018

Barbell Good Morning  10-10-8-8-8-8

“San Francisco Crippler”  For Time:

  • 30 Back Squats at 60% 1RM

  • 1,000m Row

Compare to 15 Nov 17, 15 Sept 17, 12 Aug 16, 25 Nov 2015

Wednesday 21 February 2018

Rounds for Quality in 40:00:

  • 20 Hollow Rocks

  • 3 DB J-Curls

  • 3/3 Get-Ups

  • 2:00 Jump Rope

  • 1 Tire Drag AFAP

  • 10 USB Reverse Rotating Lunges

  • 5/5 USB Side Squats

Thursday 22 February 2018

EMOM *8:  3 Deadlifts @ 80-85% 1RM

100 Kettlebell swings for time

  • 4:00 time cap

  • Rest 4:00, then:

  • 100 AbMat Sit-ups

Friday 23 February 2018

10-8-3-5-5-5 Strict, Push, OR Bench Press

  • 1*Agility ladder b/t sets of 5

10-8-3-5-5-5 Conventional OR Sumo Deadlift

  • 1*Agility ladder b/t sets of 5

Saturday 24 February 2018

Slipstream Open 18.1!  Announced Thursday night!

Sunday 25 February 2018

“Barbara” 5 Rounds for Time:

  • 20 Pull-ups

  • 30 Push-ups

  • 40 Sit-ups

  • 50 Squats

  • 3:00 rest between rounds

40:00 time cap

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