612-644-9781 info@crossfitslipstream.com

Group Workouts 20 – 26 August 2018 MEMBER APPRECIATION WEEK!

Monday 20 August 2018 – Theme: Rock Star

“Linda” 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps for Time of:

  • Bench Press (@ Bodyweight OR @50% 1RM)

  • Squat Clean (@ 75% Bodyweight OR @50% 1RM)

  • Deadlift (@150% Bodyweight OR @50% 1RM)

35:00 Time Cap

Tuesday 21 August 2018 – Theme: Twin Day

“Nancy” 5 Rounds for Time:

  • 400m Run

  • 15 Overhead Squats @lower of 45/30 or 50% 1RM

20:00 Time cap

Wednesday 22 August 2018 – Theme: Heros & Villains

“Jackie” For time:

  • 1,000m Row

  • 50 Thrusters (20/15)

  • 30 Pull-ups

15:00 Time Cap

Compare to 22Apr16

Rest 10:00, then:

“Helen”  3 RFT:

  • 400m Run

  • 21 KB US Swings or Snatches 24/16)

  • 12 Pull-ups

12:00 time cap

Compare to 24Apr16

Compare double to 13 May 17

Thursday 23 August 2018 – Theme: Nerd

“Collin” 6 RFT:

  • 400m Weighted Carry (Rx 50#)

  • 12 Push Presses (Rx 52/40kg, or 50% 1RM)

  • 12 Box Jumps (24/21”)

  • 12 SDHP (Rx 42.5/30) SUB Kettlebell Swings 32/24kg

35:00 Time Cap

Friday 24 August 2018 – Theme: Decade Day

“DT” 5 RFT:

  • 12 Deadlifts

  • 9 Hang Power Cleans

  • 6 Push Jerks

  • All at (Rx 70/47.5, or 50% lowest 1 RM)

Time Cap: 12:00

Compare to: 10July18, 20May17, 3Dec16, 5Aug16

Saturday 25 August 2018  – F&F BBQ

AMRAP 15:00

  • 10 Partner Deadlifts

  • 12 Toss-to-Partner Wall Balls

  • 14 Plank Hand Slaps

Sunday 26 August 2018

Filthy 50. 50 reps each of:

  • Box Jumps

  • Jumping Pull-ups

  • Kettlebell Swings (24/16)

  • Walking Lunges

  • Knees-To-Elbows

  • Push Presses (20/15)

  • Back Extensions

  • Wall Balls (20/15)

  • Burpees

  • Double-Unders

35:00 time cap

Compare to: 8July18, 21May2016, 4-Jan-2016

Get There Faster in the Slipstream