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Group Workouts 14 – 20 January 2019

Monday 14 Jan 2019

AMRAP 12:00:

  • 20 Pull-ups

  • 500m Row OR 50 Double-Unders/100 Single Skips

  • 20 Overhead Squats @ bar

  • 20 Box Jumps

  • 20 Push-ups

Tuesday 15 Jan 2019

Jefferson Deadlift 5/5 – 5/5 – 5/5 – 5/5 – 5/5

Kettlebell See-Saw Strict Press  5/5 – 5/5 – 5/5 – 5/5 – 5/5

EMOM*8   10 Kettlebell Swings

Wednesday 16 Jan 2019

AMRAP 15:00

  • 50’ Handstand Walk or 0:30 Handstand hold

  • 15 Burpees

  • 20 1-Leg Squats

Thursday 17 Jan 2019

4 Rounds EACH for Time:

  • 400m Row

  • 20 Push-Presses @33% 1RM

  • 20 Jumping Pull-ups

  • 2:00 Rest

Friday 18 Jan 2019

Clean & Jerk 3-3-2-2-1-1-1
Front Squat 5-5-5-5-5

Saturday 19 Jan 2019

RFQ in 35:00:

  • 1 Rope Climb   (sub: 2 Pull-ups or 1-hand ring pulls)

  • 2 Handstand Push-Up as strictly as possible

  • 3/3 Turkish Get-ups

  • 4 x 1-Legged Squats

  • 5/5 Kettlebell Windmills

  • 6 Strictest Toes to Bar

  • 7 USB Deadlifts

  • 8 USB Reverse Rotating Lunges

Sunday 20 Jan 2019 – Dress in Layers, Gloves?!

“Murph”   For Time:

  • 1 Mile Run

  • 100 Pull-ups

  • 200 Push-ups

  • 300 Squats

  • 1 Mile Run

50:00 Time cap

Compare to 28 May 18, 22 Oct 17

Get There Faster in the Slipstream

Group Workouts 7 – 13 January 2019

Monday 7 Jan 2019

“Fran” 21-15-9 reps for time of:

  • Thrusters

  • Kipping Pull-ups

Adjust to finish in <5:00

Compare to 11 Dec 18, 7 Aug 17, 6 Jan 17, 13 Oct 16

Story of Fran: https://www.youtube.com/watch?v=-2nsZ9Lbz-9

Tuesday 8 Jan 2019

Tabata:

Alternate between:

  • Deadlift @ 50% 1RM

  • Push-ups (4 rounds each)

Rest 3:00+, then:

AMRAP 10:00:

  • 40m OH Walking Lunges (20/10)

  • 15 Knees-to-Elbows

Wednesday 9 Jan 2019

4 Rounds For Time:

  • 80 Double-Unders or 100 Single Skips

  • 40 Wall Balls

  • Front Rack Hold @90%+ 1RM:

    • Round 1: 1:00

    • Round 2: 0:45

    • Round 3: 0:30

    • Round 4: 0:15

Thursday 10 Jan 2019

Row: 40 Pulls for max distance in ≤2:00

Rest 2:00, then, for time:

  • 40 Overhead Squats @higher of 50% 1RM or Bar

  • 40 Walking Lunges (20 Left / 20 Right)

  • 40 Kettlebell Snatches (20 Left / 20 Right)

  • 80 Single Skips/40 DU

  • 40 Back Extensions

  • 40 Jumping Pull-ups

  • 40 Hang Power Cleans@ same

  • 0:40 Handstand Hold

  • 40 Burpee-Box-Jump-Overs

Score is time minus distance rowed in seconds (example: 400m =400 seconds = 6:40)

Friday 11 Jan 2019 – Layers & Gloves?!

Snatch or Thruster 3-2-2-1-1-1 for 1 rep max

Back Squat 5-5-5-5

600m or 5:00 Weighted Carry

Saturday 12 Jan 2019

3 * 5:00 Rounds:

  • 0-2:00 250m Row then Max Double-Unders

  • 2-3:00 Max Kettlebell Push-Jerks (2 bells)

  • 3-4:00 Pull-ups

  • 4-5:00 Max Kettlebell Snatches (1 bell)

  • Rest 5:00 between Rounds

Sunday 13 Jan 2019 – Dress in Layers?!

Run 1,000m or Row 1,100m

Then:

5 Rounds:

  • 10 Squat Cleans

  • 15 Pull-ups

  • 20 Back Extensions

  • 15 AbMat Sit-ups

  • 10 Deadlifts

Then:

Row 1,100m or Run 1,000m

Group Workouts 31 December 2018 – 5 January 2019

Benchmark Week!

Monday 31 Dec 2018 – New Year’s Eve! 

Shave your callouses!

“New Year’s Eve”

  • 31 Kettlebell Thrusters

  • 31 Pull-ups

  • 31 Kettlebell Snatches (16 non-dom/15 dom)

  • 31 Box Jumps

  • 31 Push-ups

  • 31 Toes-To-Bar

  • 31 Goblet Squats

  • 31 Sit-ups

  • 31 Double-Unders

  • 31 KB Push-Presses

  • 31m Bear Crawl

  • 31 Burpees

  • 365m Row

31:00 Time Cap!  Compare to 31Dec17

* Thanks to Upper Cape CrossFit for the inspiration!

Tuesday 1 Jan 2019 – New Year’s Day

CLOSED

Wednesday 2 Jan 2019 

CrossFit Total: 60 minutes to find 1 Repetition Maximum, max 3 attempts each, in this order: of:

  • Back Squat

  • Strict Press

  • Deadlift

Thursday 3 Jan 2019

CrossFit Total make-up OR CrossFit Total 2 – 60 minutes to find 1 Repetition Maximum, max 3 attempts each, in this order:

  • Clean

  • Bench Press

  • Over Head Squat (sub: Front Squat)

Friday 4 Jan 2019

“Lynne” 5 Rounds for Max Reps:

  • Bench Press @ lower of Body Weight or 70% 1RM

  • Strict Pull-ups

  • Move immediately from bench press to pull-ups.  Score reps for each exercise each round.

Compare 27June15

Saturday 5 Jan 2019 – 5th Anniversary Party @10:00AM!

Workout to be announced!

Sunday 6 Jan 2019

“Jackie” For time:

  • 1,000m Row

  • 50 Thrusters (20/15)

  • 30 Pull-ups

15:00 Time Cap

Rest 10:00, then:

“Helen”  3 Rounds For Time:

  • 320m Shuttle Run

  • 21 Kettlebell CF Swings or Snatches 24/16)

  • 12 Pull-ups

12:00 time cap

Get There Faster in the Slipstream

Group Workouts 24 – 30 December 2018

Monday 24 Dec 2018 – CLOSED!

Tuesday 25 Dec 2018 – Xmas, CLOSED

Wednesday 26 Dec 2018

2nd chance at 12 Days of Xmas

OR

  • Row 2,000m for time

  • rest 2x work

  • Row 1,000m for time

Thursday 27 Dec 2018

6*0:20 work/0:30 Rest

  • Wall Balls

Strict Press 3@bar, 3-3-2-2-2

Friday 28 Dec 2018

Cleans 3-2-2-1-1-1 for daily max

Back Squat 5-5-5-5

Saturday 29 Dec 2018

Deadlift 8-5-3-2-1-1-1 for 90%

2*0:20 work/0:30 Rest EACH of:

  • Kettlebell Snatches (1 L & 1 R)

  • Kettlebell Shoulder-to-Overhead

  • Kettlebell 2-hand Swings

  • Goblet Squats

Sunday 30 Dec 2018

AMRAP 20:00

  • 2 Rope Climbs

  • 20 One-Leg Squats, alternating

  • 40 Double-Unders

Get There Faster in the Slipstream

Group Workouts 17 – 23 December 2018

Monday 17 Dec 2018

3 Rounds for time:

  • 1,000m Row

  • 42 Kettlebell Swings (28/20)

  • 24 Pull-ups

Tuesday 18 Dec 2018

“Diane”

21-15-9 Repetitions for Time of:

  • Deadlifts @100/85 or 50% 1RM

  • Handstand Push-ups

Adjust to finish in <5:00

Wednesday 19 Dec 2018

Rack Jerk 3-3-2-2-1-1-1 for max

5 Rounds for Time:

  • 40 Double-Unders / 80 Single Skips

  • 25 Wall Balls

  • 15 Knees-to-Elbows

Thursday 20 Dec 2018

Rounds For Quality in ~30:00:

  • 10 Kettlebell Snatches L

  • 10 Kettlebell Overhead Squats L

  • 10 Pull-ups As Strictly As Possible

  • 10 Kettlebell Snatches R

  • 10 Kettlebell Overhead Squats R

  • 10 Pull-ups As Strictly As Possible

Friday 21 Dec 2018

Bench Press 10-8-5-3-3-3-3

Back Squat 10-8-5-3-3-3-3

Saturday 22 Dec 2018

“Snatchbox 20”  With a partner, do:

  • 20 Pull-ups (divide as you & partner agree),

  • then, do 3 Rounds of:

    • 40 Kettlebell Snatches (10/10, hold bell above head while partner works)

    • 10 Synchronized Burpee-Over-Bell (chest & thighs down @ same time)

  • Then: 20 Pull-ups (divide as you & partner agree)

Sunday 23 Dec 2018 – 12 Days of Xmas!

In the manner of the song (1, 2-1, 3-2-1, 4-3-2-1, etc.):

  • 1 Rope Climb OR 1 Snatch

  • 2 Handstand Push-Ups

  • 3 Front Squat (from floor 50% Front Squat 1 RM)

  • 4 Deadlifts (from floor, 50% Front Squat 1 RM)

  • 5 Pull-ups

  • 6 Burpees

  • 70′ Bear Crawl

  • 8 Wall Balls (20#/15#)

  • 9 Push-ups

  • 10 Kettlebell Swings (max 26/18kg)

  • 11 Box Jumps @ usual height

  • 12 Power Cleans (50% Front Squat 1 RM)

40:00 Time Cap

Compare to 1July18, 19Dec16

Get There Faster in the Slipstream

Group Workouts 10 – 16 December 2018

Monday 10 Dec 2018

Back Squat 10-8-5-3-5-5-5

4(0:20 Work/0:20 Rest), 1:00 rest between exercises (4 rounds of handstand hold, rest 1:00, 4 rounds of L-Sit, etc.):

  • Handstand hold

  • L-Sit

  • Dip Hold Top

  • Dip Hold Bottom

Tuesday 11 Dec 2018

AMRAP 35:00

  • 50 Double-Unders / 100 Single-Skips

  • 40m Kettlebell Farmer’s Carry

  • 30 AbMat Sit-ups

  • 20 Wall Balls

  • 10 Ball Slams

Wednesday 12 Dec 2018

Superset Ladder: 1/2/3/4/5 Reps of Weighted Pull-ups & Bench Press

For time:

  • 30 Push-ups

  • 1,000m Row

Thursday 13 Dec 2018

For Quality:

  • 1/2/3 Turkish Get-ups per side (1 L 1R, then 2 L 2 R, 3L, 3R)

  • 200 Single Skips

  • 40 Kettlebell Overhead Walking Lunges

  • Accumulate 60 seconds in Hanging L-Sit

  • 10 USB Clean & Press

  • 20 Front Loaded Good Mornings

  • 100 Russian Twists (KB)

  • Accumulate 60 seconds in handstand

Friday 14 Dec 2018

Hang Power Snatch 3-3-3-3    w/Toes-to-Bar Progression in between

w/2 Kettlebells:

  • 3(3 Cleans    3 Front Squats    3 Presses)

  • Rest 1:00, then:

  • 2(5 Cleans   5 Presses   5 Squats)

  • Rest 1:00, then:

  • 3*10 Double bell Swings w/0:30 rest between,

  • then, not for time: 10/10 1-leg Kettlebell Deadlift

Saturday 15 Dec 2018

Every Minute On the Minute *8:00

Snatch OR Clean & Jerk 2 Reps @ 70-75% 1RM

OR 10 Kettlebell Swings

5 Rounds for Time:

  • 20 Wall Balls

  • 5 Squat Snatches or Cleans @ 50% 1RM   OR 10 Kettlebell Snatches

  • Rest 2:00

Sunday 16 Dec 2018  – Dress Warmly!

“Collin”

6 Rounds for Time:

  • 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 KB Swings 32/24kg

35:00 Time Cap

Get There Faster in the Slipstream

Group Workouts 3 – 9 December 2018

Monday 3 Dec 2018

Snatch 1-1-1-1-1

Clean & Jerk 1-1-1-1-1

Sub: Clean & Jerk & Front Squat Singles OR Squat variation & Deadlifts

Tuesday 4 Dec 2018

50 – 40 – 30 – 20 – 10 Reps for Time of:

  • Kettlebell Swings

  • Sit-ups

Wednesday 5 Dec 2018

Bench Press 10-8-5-3-5-5-5

3 Rounds for Time of:

  • 80’ Walking Lunges

  • 50 Squats

  • 50 Back Extensions

Thursday 6 Dec 2018

3 Rounds, Each for Time of:

  • 500m Row

  • 12 Power Snatches or Power Cleans @40% 1RM

  • 6 Bar Muscle Ups or 6 Pull-ups + 6 Dips

  • Rest 4:00 Between Rounds

Friday 7 Dec 2018

“Annie” 50-40-30-20-10 Reps for Time of:

  • Double-Unders

  • AbMat Sit-ups

Compare 19 June 18

Saturday 8 Dec 2018

For Quality:

  • 5 Goblet Squats

  • 5 KB Snatches L

  • 5 KB Snatches R

  • 5 2-Hand Russian Swings

  • Rest 0:30

  • Repeat Sequence with 10 Reps each + Rest 1:00, 15 Reps each + Rest 1:30 then 20 reps each + Rest 2:00    15 Reps each…10 reps , 5 reps

Use the same KB throughout if possible.

Sunday 9 Dec 2018  – Warm Clothes & Gloves?!

AMRAP 35:00

  • 3 Rope Climbs (sub 9 hard version of Pull-ups)

  • 250m Run (300m Row, 130 Single Skips)

  • 15 Wall Balls

  • 100m No-Grip Carry (Bear Hug, over the shoulder, etc. sub 80m indoor)

Compare 30 Sept 18

Get There Faster in the Slipstream

Group Workouts Week of 26 Nov – 2 Dec 2018

Monday 26 Nov 2018

20:00 to work up to 5/5 rep max Kettlebell Strict Press

42 – 30 – 18 Reps for Time of:

  • Wall Balls

  • Toes-To-Bar

14:00 Time Cap

Tuesday 27 Nov 2018

“Coffland”

Total 6:00 Hanging from Pull-up bar, each time you drop, do:

  • 800m Row or 600m Run or 80 DU or 200 SS

  • 30 Push-ups

Wednesday 28 Nov 2018

Deadlift 10-8-5-5-5-5-5

EMOM *10

  • 10 Kettlebell Swings As Heavy As Possible & still finish in ≤0:15 & breathe ONLY through nose throughout

Thursday 29 Nov 2018

4 Rounds, Each for Time:

  • 250m Row w/o straps

  • 10 Kettlebell Push-Presses

  • 20 Knees-to-Elbows

  • Rest 3:00 between rounds

Friday 30 Nov 2018

“Fran”

21-15-9 reps for time of:

  • Thrusters

  • Kipping Pull-ups

Adjust to finish in <5:00

Compare to 29 Mar 18, 24 Nov 17, 7 Aug 17, 6 Jan 17

Story of “Fran”: https://www.youtube.com/watch?v=-2nsZ9Lbz-9

Saturday 1 Dec 2018

“Viola”

AMRAP 20:00

  • 400m Run/440m Row

  • 11 Power Snatches @42.5/30 or 50% 1RM (sub: Power cleans)

  • 17 Pull-ups

  • 13 Power Cleans @same (sub: Front Squats)

Sunday 2 Dec 2018

For Time:

  • 15 Squat Cleans @40% thruster max

  • 30 Toes-To-Bar

  • 30 Box Jumps (24/21)

  • 15 Dips

  • 30 Double Kettlebell Shoulder-to-Overhead

  • 30 Double-Unders

  • 15 Thrusters (same bar)

  • 30 Pull-ups

  • 30 Burpees

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

35:00 time cap

Compare to 22July18

Get There Faster in the Slipstream

Group Workouts 19 – 25 November 2018

Monday 19 Nov 2018

3 Rounds for Time of:

  • 15 Wall Balls

  • 13 Toes-to-Bar

For Time:

  • 30 Overhead Squats @Higher of 40% 1RM or Bar

  • 25 Chest-to-Bar Pull-ups

  • 20 Overhead Squats

  • 15 Chest-to-Bar Pull-ups

Tuesday 20 Nov 2018

AMRAP 20:00:

  • 40 Double-Unders or 80 Single Skips

  • 15 Dips

  • 10 Kettlebell Snatches (odd rounds: non-dominant hand, even: dominant hand)

Wednesday 21 Nov 2018

Deadlift 10-8-5-3-3-3-3-3

10 Rounds: AMREP Kettlebell Swings in 0:15, Rest 1:00 between sets

Thursday 22 Nov 2018 – CLOSED

HAPPY THANKSGIVING!

Friday 23 Nov 2018  – 4:30PM ONLY!

Bench Press 10-8-5-3-3-3-3 for 3RM

Dips 3*Max, rest 2:00 between sets

Ring Rows – adjust for ~10 reps, 3*Max, rest 2:00 between sets.

Saturday 24 Nov 2018

Filthy 50, 50 reps each of:

  • Box Jumps

  • Jumping Pull-ups

  • KB Swings (24/16)

  • Walking Lunges

  • Knees-to-Elbows

  • Push Press (20/15)

  • Back Extensions

  • Wall Balls (20/15)

  • Burpees

  • Double-Unders

35:00 time cap

Compare to: 26Aug18, 8July18

Sunday 25 Nov 2018

EMOM * 25, 5 Rounds of:

  • 15 Kettlebell Thrusters

  • 20 Kettlebell Swings

  • 15 Pull-ups

  • 20 Push-ups

  • 15 Deadlifts (barbell or Kettlebell) @60% 1RM

Get There Faster in the Slipstream

Group Workouts Week of 12 – 18 November 2018

Monday 12 Nov 2018

Front Squat 10-8-5-3-3-3-3-3

Tuesday 13 Nov 2018

3 * 5:00 Work/5:00 Rest:

  • 0-2:00 250m Row then Max Double-Unders

  • 2-3:00 Max Kettlebell Push-Jerks (2 bells)

  • 3-4:00  Pull-ups

  • 4-5:00 Max Kettlebell Snatches (1 bell)

Wednesday 14 Nov 2018

Barbell Complex, 1 Each:

  • Thruster —> Push-Press —> Push Jerk —> Split Jerk

1-1-1-1-1-1-1 for max

Thursday 15 Nov 2018

Power Clean 5-3-3-2-1-1-1 for load

Friday 16 Nov 2018

For Time:

  • 400m Run/440m Row

  • 100m Farmer’s Carry

  • 800m Run/880m Row

  • 100m Farmer’s Carry

  • 400m Run/440m Row

Saturday 17 Nov 2018

“DT” 5 RFT:

  • 12 Deadlifts

  • 9 Hang Power Cleans

  • 6 Push Jerks (Rx 70/47.5, or 50% lowest 1 RM)

Time Cap: 12:00

Compare to: 24Aug18, 10July18, 20May17, 3Dec16, 5Aug16

Mobility Class Begins at 10:30AM Saturday Nov 17th!

Sunday 18 Nov 2018

AMRAP 40:00:

  • 80m Overhead Kettlebell Carry (sub: front rack)

  • 20 Front Rack Squats with your Kettlebells

  • 50 Double-Unders/100 Single Skips

  • 80m Plate  or Sandbag Carry

  • 20 Overhead Squats w/Plate or Sandbag

  • 50 Double-Unders/100 Single Skips

  • 20 Push-ups

Get There Faster in the Slipstream