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CrossFit & CrossFit Endurance WODs 19-25 June

Sunday 25 June

Endurance

Spartan: Yoga, Mobility, and/or get a Massage, bask in the glow of your accomplishment!

Other OCR: Run 10k, preferably on trails

Saturday 24 June

CrossFit

Warm-Up: 6:00 AMRAP w/partner: (1) does 6 AbMat sit-ups, runs to tag partner (2), who holds plank throughout.  (2) runs to AbMat, does 6 sit-ups while (1) holds plank.

G-t-O practice, sprint warm-ups

(Outside, weather permitting) 3 RFT:

  • 10 Ground-to-overhead (DB, KB, or Sandbag)

  • 200m Shuttle Sprint

Rest 5:00+, then MYSTERY TEAM WORKOUT

Cool-Down: hands-clasped forward fold, low lunge, down dog, vajrasana

Endurance

SPARTAN RACE DAY!

Other OCR: Do CrossFit

Spartan: ASAP after finishing:  CrossFit Endurance Recovery WOD: 3-4- RFQ: 10-12 reps each

  • Sit-ups

  • Back Extensions (Supermans)

  • Kettlebell Swings (if possible)

  • Push-ups

  • Air Squats

Friday 23 June

CrossFit

Warm-Up: Run 800m; in yard, width: lunges, toy soldiers, bear crawl, duck walk

BS 5@bar, 33%, 3@50%, 2@65%, 70-75%, do 1st set at 70-75%

Back Squat 5-5-5-5-5

Cool-Down: seated forward fold pike & split, cheerleader w/arms across, low lunge w/quad stretch

Endurance

Spartan Sprint Race Week!

All: Gentle Yoga or Mobility

Thursday 22 June

CrossFit

Warm-Up: Farmers vs. Lumberjacks, 3-2-1 reps

5 RFT:

  • 25 Russian KB Swings (32/24 or very heavy)

  • 25 AbMat Sit-ups

  • 25 Back Extensions

  • 25 Knees-to-Elbows

w/u2: BP/SP 5@ bar, 33%, 3@50%, 2@65, 75%

Bench Press or Strict Press 3*5@75-85%

Cool-Down: karate chop, cat/cow, 6-pt rainbows

Endurance

Spartan Sprint Race Week!

Spartan: Walk/Jog ez ~20:00

Other OCR: Do CrossFit

Wednesday 21 June

CrossFit

Warm-Up: row 200m, 20 over/unders, 20 pass-throughs; Burgener (c&j)

For Load: 5(1 Squat Clean +1 Hang Squat Clean + 1 Jerk)

w/u2: Suitcase DL practice/find work weight; 3-2-1 reps

5 RFT:

  • 20 Wall Balls

  • 10 KB Suitcase (1-hand) DL @heavy (all 10 on one side except 1st round 5/5)

Cool-Down: seated forward fold, pike & split, Golmukasana

Endurance

Spartan Sprint Race Week!

Spartan: Yoga or Mobility

Other OCR: Do CrossFit

Tuesday 20 June

CrossFit

Warm-Up: Zip/Zap; HSPU & Pistol progressions, 3-2-1 reps ea. ex.

10 RFT:

  • 5 Handstand Push-Ups

  • 10 1-Leg Squats (alternating)

  • 15 Pull-ups

20:00 time cap

Cool-Down: Triple bully, super tri, couch

Endurance

Spartan Sprint Race Week!

All: CrossFit Endurance Recovery WOD: RFQ: 10-12 reps each

  • Sit-ups

  • Back Extensions (Supermans)

  • Kettlebell Swings

  • Push-ups

  • Air Squats

—OR– Yoga/Mobility

Monday 19 June

CrossFit

Warm-Up: Band: shoulder, overhead karate chop, super tri; row 500m, PVC OHS @ rig + snatch balance

Snatch Balance 1-1-1-1-1

w/u2: movement I&P, 3-2-1 reps

AMRAP 12:00:

  • 10 Dumbbell Squat Snatches (alternating)

  • 50 Double-Unders (sub 50 hollow rocks)

Cool-Down: Band: arm, shoulder, child’s pose

Endurance

Spartan Sprint Race Week!

All (this week is taper for Spartan racers, other races follow “other OCR”this week): Do CrossFit

Spartan Racers: @75% effort – focus on technique!

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

CrossFit & CrossFit Endurance WODs 12-18 June

Sunday 18 June

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Run 5-10k EZ!  Enjoy it!

Saturday 17 June

CrossFit

RELAY RACE DAY! No Classes today!  Come race, volunteer, or just cheer them on!

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do the RELAY, then Rest or Yoga/mobility

Friday 16 June

CrossFit

Warm-Up: Everyone is it!  10 squats 10 cossacks, 20 swinging triceps.

Front Squat 10-5-3-1-1-1-3-5-10

Cool-Down: Barbell triceps & lat smash; couch

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit AND:

3 Drills + 20m run between each

2(4*1:00 @100+ cadence, rest 1:30, do 2 drills; 6:00@95 cadence, rest 2:00)

10*100m run as close to barefoot as possible, walk 100m for recovery

Thursday 15 June

CrossFit

Warm-Up: 3(200m run, 10 squats, 10 cossacks, 10 KB swings) Burgener (C&J), Pistol progression, 3 c&j@33%, 60%; 3-2-1 reps 1st round exercises

For time:

  • 21 Pistols

  • 15 Clean & Jerk @60% 1RM

  • 9 Chest-to-Bar Pull-ups

Rest 15:00, then, for time:

  • 21 Handstand Push-ups

  • 15 Snatches @60% 1RM

  • 9 Chest-to-Bar Pull-ups

Cool-Down: Band: super tri, hip front & back, standing quad

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Yoga or Mobility

Wednesday 14 June

CrossFit

Warm-Up: Run or Row 800m, 3(5 Pull-ups, 5 Push-ups, 10 Squats), 3(High Hang Power Clean, High Hang Squat Clean, Low Hang Squat Clean) 3 Jerks

Clean & Jerk 3-2-2-2

Happy Birthday to our Beloved “Susan” 5RFT:

  • Run 200m

  • 10 Air Squats

  • 10 Push-ups

Cool-Down: 200m walk, vinyasa flow

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

Tuesday 13 June

CrossFit

Warm-Up: 3(200m run, 1 handstand hold, 1:00 DU practice), 3*5(WB, KB SDHP, Box Jumps, Push Press increasing wt each round)

42-30-18 Reps for time of:

  • WBs

  • KB 1-hand SDHP @24/16

  • Box Jumps (20/16″)

  • KB 1-hand Push Presses @ 20/14

Cool-Down: Couch, triple bully, LAX/foam roll

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

3 Drills + 20m run between each

2(4*1:00 @100+ cadence, rest 1:30, do 2 drills; 6:00@95 cadence, rest 2:00)

10*100m run as close to barefoot as possible, walk 100m for recovery

AND at least 15:00 mobility work – attack those trouble spots!

Monday 12 June

CrossFit

Warm-Up: Run 400m, width of yard (outside) inchworm, 1 width toy soldiers

10-10-10-10 Double KB Single-leg deadlifts

w/u2: 3(3 Pull-ups, 4 HSPU, 5 Thrusters, increasing weight)

“Marco” 3 RFT:

  • 21 Pull-ups

  • 15 HSPU

  • 9 Thrusters @102.5/85 or 65% 1RM

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California.

Cool-Down: Golmukasana (use band if needed), twisting version

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

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

CrossFit & CrossFit Endurance WODs 5-11 June 2017

Sunday 11 June

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Yoga, Mobility, or IF you feel peppy: Run 10-15k, preferably on trails, with 5-8*1:30 pickups at 80-90% effort; do AT LEAST 15:00 of mobility afterwards

Saturday 10 June

CrossFit

Warm-Up: Run 200m, Row 250m, leg swings f/b & s/s, 10 squats, 10 cossacks, BS 8@bar*, 8@50% 1RM or work wt*., DL 8@ 33%*, 50%*   *200m Run or 220m Row (alternate)

“PK” 5 RFT:

  • 10 Back Squats @102.5/85 or 50% 1RM

  • 10 DL@125/100 or 50% 1RM

  • 400m Run

  • Rest 2:00

^To adjust this workout, first shorten the run to finish in ≤2:00.  If you shorten to 200m and still are not under 2:00, reduce repetitions.

U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. 

Cool-Down: barbell smash quads, hamstrings & calves (partner)

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 17

Do CrossFit

Friday 9 June

CrossFit

Warm-Up: Run 400m, 10 arm circles f/b, 10 back claps, 2:00 foam roll or LAX upper back, 1 width Russian Twists, movement instruction & practice

Fete du Kettlebell!    1:00 work, 1:30 Rest of:

  • 4 Rounds Snatches (2/side)

  • 3 Rounds Double Bell Clean & Jerks

  • 2 Rounds Double Bell Russian Swings

  • 1 Round Deadlifts

  • 2 Rounds Single Bell Push Presses (1/side)

  • 3 Rounds Single Bell Russian Swings

  • 4 Rounds Russian Twists

Cool-Down: Roll to forward fold pike & split; scorpions, figure-4 pull-throughs, LAX upper back

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

Thursday 8 June

CrossFit

Warm-Up: 200m Run, PVC work, 200m Run, 10 squats, 10 cossacks, 5 * 6-Pt Rainbows

AMRFQ 40:00 of:

  • Sandbag complex 2 Reps each:

    • Rotating Reverse Lunges

    • Deadlifts

    • Clean & Press

    • Ground-To-Shoulder with Side Lunge

  • 2 Rope Climbs (sub: ground pulls, max pull-ups or hang)

  • Rest 1:00+

  • Tire Drag 40 steps for load

  • Max HSPU

Cool-Down: 6*6-Pt Rainbows, 5* Cat/Cow, 4*Roll to pike, 3* roll to split, 2* scorpions (1/side), 1*child’s pose

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 17

Do CrossFit

Wednesday 7 June 

CrossFit

Warm-Up: Run 400m, 20 partner ball sit-ups & ball hikes (hike to each other like a football); 2*10(KB double swings, cleans); movement I&P

For time:

  • 26 Walking Lunges

  • 20 Pull-ups

  • 50 Box Jumps (21/16 or LOWER than normal)

  • 20 Ring Dips

  • 20 Knees-to-Elbows

  • 30 KB Swings (32/24)

  • 30 Sit-ups

  • 20 KB Squat Cleans (16/12)

  • 25 Back Extensions

  • 30 WB (20/15)

  • 3 Rope Climbs  (sub 6 Pull-ups + 6 Dips)

25:00 Time Cap

Cool-Down: cat/cow, 6-pt rainbows, seated twist, arms across on floor

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Rest w/yoga or mobility work

Tuesday 6 June

CrossFit

Warm-Up: 200m Run, 1 width bear crawl, spiderman; 200m run, 1 width crab walk, duck walk, BS 5@bar, 50%

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

w/u2: Burgener (power clean)

Power Clean 3-3-3-3

Cool-Down: roll to forward fold pike & split; low lunge w/quad stretch, arms across

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 17

3 Drills + 20m run between each

2(4*1:00 @100+ cadence, rest 1:30, do 2 drills; 6:00@95 cadence, rest 2:00)

10*100m run as close to barefoot as possible, walk 100m for recovery

Monday 5 June

CrossFit

Warm-Up: Run 400m, 10 Side-change push-ups (down to L, up, down to R, etc.), 10 Ring Rows, 10(arm circles f/b, back claps, swinging triceps), footwork practice, Jerk 3@bar, 33%

Superset (alternate):

  • Jerk 3-3-3-3

  • Weighted Pull-ups 3-3-3-3

w/u2: 2(run 200m, 8 push-presses @ [1] 33%, [2] 50%)

4 RFT:

  • Run 400m

  • 15 Push Presses @50% 1RM

Cool-Down: Golmukasana (use band if needed)

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

CrossFit & CrossFit Endurance WODs 29 May – 4 June 2017

Sunday 4 June

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 22

Run 10-15k, preferably on trails; do AT LEAST 15:00 of mobility afterwards

Saturday 3 June

CrossFit

Warm-Up: 4(10)(Windmills, PVC GM, squats, cossacks) 2*200m w/2:00 DU b/t; movement instruction & practice

4+ RFQ:

  • Max L-Pull-ups (if 0 pull-ups, sub hanging L-sit or max hang +15 sit-ups)

  • 4 Tire Flips

  • 0:20 Tire Drag

  • 50m Sandbag Carry

Cool-Down: cat/cow, scorpion, pigeon

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 21

Do CrossFit

Friday 2 June

CrossFit

Warm-Up: Row 456m, PVC work, burgener (c&j)

EMOM*10:

  • 3 Clean & Jerks @70-75% 1RM

Weighted Dips 5-5-5-5-5

Cool-Down: super triceps, seated forward fold w/twist (rt hand to left, vice versa), LAX hip

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 20

3 Drills + 20m run between each 2(4*1:00 @100+ cadence, rest 1:30, do 2 drills;

6:00@95 cadence, rest 2:00)

10*100m run as close to barefoot as possible, walk 100m for recovery

Thursday 1 June

CrossFit

Warm-Up: 600m run, 1 width duck walk, 2:00 squat hold; 10 KB trhusters, 200m run ramp up to 90% effort

3 RFT:

  • 200m Farmer’s Carry

  • 21 KB Thrusters (max m 16/ w 10)

For Quality:

  • 3*16 (8/side) USB Rotating Lunges

  • max Handstand hold

  • 2:00 DU

  • 1 tire drag as fast as possible

Cool-Down: calf/wrist, low lunge w/quad, 6-Pt Rainbows

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 19

Do CrossFit

Wednesday 31 May

CrossFit

Warm-Up: 1 width: bear crawl, toy soldiers, Russian Twists, spiderman, crab walk, bear crawl; Pistol progression, OHS practice; find working verisons, 4 reps ea.ex.

For Time:

  • 80 Sit-ups

  • 70 KB Swings

  • 60 Pistols (alternating)

  • 50 Calorie Row

  • 40 OHS w/1 KB (20/hand; max m16/w10kg)

  • 30 HSPU

  • 20 KB Thrusters (2 KB, max m16/w10 kg

  • 10 Muscle-ups (sub 20 hardest pull-up + 20 dips)

Cool-Down: cat/cow, seated twist, bbell smash pec/delt

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 18

Do CrossFit

Tuesday 30 May

CrossFit

Warm-Up: Row 543m, PVC work, 1 width: burpee broad jumps, bear crawl; Burgener (snatch)

Power Snatch 3-3-3-3-3-3-3

Cool-Down: Band: arm, shoulder, hip front, child’s pose

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 17

Rest w/yoga or mobility work

Monday 29 May – Memorial Day

ONE CLASS AT 10:00 AM TODAY!

CrossFit

Warm-Up: Run 400m, 5(Ring Rows, Burpees) Movement decisions, Run 200m 5(intended version of pull-ups, push-ups & squats)

“Murph” For Time:

  • Run 1 mile

  • 100 Pull-ups (kip ok)

  • 200 Push-ups

  • 300 Squats

  • Run 1 Mile

You MAY segment the Pull-ups, Push-ups, and Squats as you like.

50:00 Time Cap

LT Michael Murphy

Cool-Down: calf/wrist, quad, golumkasana

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

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

CrossFit & CrossFit Endurance WODs 22-28 May 2017

Sunday 28 May

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 22

Run 35-40:00, preferably on trails; do AT LEAST 15:00 of mobility afterwards

Saturday 27 May

CrossFit

Warm-Up: Run/Row 600m/660m; 1 width: inchworms, toy soldiers, over/unders, Russian twists (lunge, gently twist); 2:00 squat hold (focus on ankles); 10 ankle circles l/r; DL warm-up to working weight, 3-2-1 DL & box jumps

Running “Christine” 3 RFT:

  • 400m Run (sub 500m Row for normal “Christine”)

  • 12 Deadlifts @ lower of Bodyweight or 65% 1RM

  • 21 Box Jumps

Cool-Down: ankle/wrist; standing quad, seated forward fold, 6-Pt Rainbows

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

Friday 26 May

CrossFit

REMINDER: NO class at 4:30 today! 12:00 & 5:30 Only!

Warm-Up: 3(200m run + 10 squats + 10 cossacks + 5 Push-ups); KB thruster/FC review & practice

AMRAP 30:00

  • 800m Run

  • 25 KB Thrusters (16/10)

  • 400m Farmer’s Carry (16/10)

    Compare to 8Apr17

Cool-Down: walk/jog/row ez ~3:00, couch, seated forward fold roll to pike & split, calf/wrist

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 20

Rest OR Do CrossFit

Thursday 25 May

CrossFit

Warm-Up: LAX Shoulder w/arm OH-to-opposite-hip; 1 width: over-unders, spiderman, bear crawl, duck walk; 10(arm circles f/b, back claps, swinging triceps, leg swings f/b & s/s, PVC OHS @rig)

Overhead Squat 3-3-3-3-3

Front Squat 3-3-3-3

Back Squat 3-3-3

Cool-Down: low lunge w/quad stretch, pigeon, dolphin @ wall, cat/cow

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 19

3 Drills + 20m run between each

2(4*1:00 @100+ cadence, rest 1:30, do 2 drills; 6:00@95 cadence, rest 2:00)

10*100m run as close to barefoot as possible, walk 100m for recovery

Wednesday 24 May

CrossFit

LONG SOCKS RECOMMENDED!

Warm-Up: Band: shoulder, arm, hip front; 10 squats (10…1 second), 10 cossacks, 10 ankle circles each direction, movement instruction & practice incl. 2:00+ DU practice; 1 round of 6 reps each (sub RR or pull-ups for RC)

  • 50′ Dumbbell Overhead Walking Lunge (max 50/35#)

  • 50 Double-Unders (100 SS)

  • 30 Wall Balls (20/15)

  • 5 Rope Climbs

  • 30 WB

  • 50 DU

  • 50′ DB OH Walking Lunge

16:00 Time Cap

Not for time: Accumulate 40 Toes-to-Bar

Cool-Down: couch or standing quad; cheerleader w/arms across, low lunge

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 18

Rest OR Do CrossFit

Tuesday 23 May

CrossFit

Warm-Up: Row 500m, PVC work, Burgener (C&J)

Clean & Jerk 3-3-2-2-2 for technique

w/u2: movement instruction & practice, 3-2-1 reps

21-15-9 reps for time of:

  • Dumbbell snatches (max 50/35#)

  • Ring Dips

6:00 Time Cap

Cool-Down: Forward fold w/Golmukasana arms (use band if needed) 2x, karate chop, cobbler’s pose

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 17

Do CrossFit

Monday 22 May

CrossFit

Warm-Up: 400m Run, 10 KB Swings, 10 Single-KB Presses (5/arm), 200m Run, 10 push-ups, 10 ring rows, 10 squats, 200m run, 5 pull-ups, 10 squats, 10 cossacks; Movement Instruction & Practice, 3-2-1 reps exercises only (no run)

For Time:

1200m Run Then, 12 Rounds of:

  • 4 Handstand Push-ups

  • 8 Chest-to-Bar Pull-ups

  • 12 Squats

25:00 Time Cap

Cool-Down: Triple bully, LAX shoulders, Pecs, lats; KB quad smash

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

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

CrossFit & CrossFit Endurance WODs 15-21 May 2017

Sunday 21 May

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Rest or 5k run ez

Saturday 20 May

CrossFit

Warm-Up: 3(200m run + 10 KB DL); 16 windmills, burgener (HPC & Jerk); find working weight; 3-2-1 reps each

“DT” 5 RFT:

  • 12 Deadlifts

  • 9 Hang Power Cleans

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

Time Cap: 15:00

Compare to: 3Dec16, 5Aug16

NFT: Accumulate 100 AbMat Sit-ups

Cool-Down: Partner -forward fold, twist, up dog

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit AND (several hours later):

3 Drills + 20m run between each

2(4*1:00 @100+ cadence, rest 1:30, do 2 drills between)

6:00@95 cadence, rest 2:00)

10*100m run as close to barefoot as possible, walk 100m for recovery

Friday 19 May 

CrossFit

Warm-Up: PVC balance, movement instruction & practice, 3-2-1 Pull-ups, squats, dips, sit-ups (everyone)

AMRAP 20:00

  • 2 Rope Climbs (sub: 4 pull-ups + 4 squats)

  • 10 Ring Dips

  • 25 AbMat Sit-ups

Cool-Down: banded super triceps, quad, cat/cow & 6-pt rainbows

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

Thursday 18 May

CrossFit

Warm-Up: Row 600m, PVC work, wall jerks; jerk 3@40%, 60%, 2@75%

Jerk: 1-1-1-1-1-1-1

Weighted Pull-up 1-1-1-1-1-1-1

Cool-Down: Band- super triceps, external rotation; triple bully

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Rest OR yoga/mobility

Wednesday 17 May

CrossFit

GUEST DAY! All Guests Workout for FREE!

Warm-Up: 3(Row 200m, KB static hold); 10 squats, 10 cossacks, WB instruction & practice

All CrossFit workouts are adjustable for your current fitness level, so don’t worry about what you see here – we’ll find a workout that will challenge – but not overwhelm – you!

With a partner: 6 Rounds* For Score, alternate:

  • Row 500m/AMRAP

  • Exercise:

    • (1) Wall Balls

    • (2) Push-ups

    • (3) Sit-ups. 

Each partner rows 3x, does exercise 3x. Teams of 3 will do 9 rounds.  Round 1 both do WB, round 2 both do push-ups, round 3 both do AbMat Sit-ups.  Score is time minus 0:01 * # Repetitions.  Example: clock time is 15:00 = 900 seconds, did 485 reps, so score is 900-485 = 415

Cool-Down: Forward fold roll to pike & split, couch/quad, arms across

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

3 Drills + 20m run between each

2(4*1:00 @100+ cadence, rest 1:30, do 2 drills; 6:00@95 cadence, rest 2:00)

10*100m run as close to barefoot as possible, walk 100m for recovery

Tuesday 16 May

CrossFit

GUEST DAY! All Guests Workout for FREE!

Warm-Up: Row 500m, PVC work, movement instruction & practice, then:

4(3 Pull-ups, increasing difficulty ea. round + 10 KB swings, increasing weight)

3 Rounds For Time:

  • 7 Chest-to-Bar Pull-ups

  • 17 Russian KB Swings (m32/w16)

Cool-Down: super triceps, hands-clasped forward fold, low lunge, wide-leg forward fold

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Rest or Do CrossFit

Monday 15 May

CrossFit
Please arrive early if possible.

Warm-Up: 3-2-1 pull-ups, push-ups, burpees; equipment choices

“Servais” For time:

  • Run 1.5 miles

  • 8 Rounds of:

    • 19 Pull-ups (kip ok)

    • 19 Push-ups

    • 19 Burpees

  • Then: 400m sandbag carry (heavy)

  • 1 mile Farmer’s Carry with KB (m 20/w 16 kg)

Time Cap: 45:00 Expect to shorten by 50% or more – it’s ok!

U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old was assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Florida.

Cool-Down: BBell smash upper traps; calf, super tri

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit! (it’s basically a sprint OCR!)

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

CrossFit & CrossFit Endurance WODs 8-14 May 2017

Sunday 14-May-2017

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Run 5k at 80% effort, preferably on trails.

Saturday 13-May-2017

CrossFit

Warm-Up: Run 400m, 2*10 (squats, ring rows, rus KB swings); 3-2-1 Thrusters & Pull-ups

“Jackie” For time:

  • 1,000m Row

  • 50 Thrusters (20/15)

  • 30 Pull-ups

Compare to 22Apr16

Rest 10:00, then:

Mystery addition

Cool-Down: Seated fwd fold pike & split, 6 pt rainbows, supine twist

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit!

Friday 12-May-2017

CrossFit

Warm-Up: Run 400m/Row 440m, PVC work (incl. good mornings & OHS), Burgener (snatch), Snatch 3@40, 50%, 3@60, 70%

Snatch 3-3-2-2-1-1-1 for daily max

w/u2: 4 gym runs w/high knees, side hops, butt kicks

1 mile run for time

Cool-Down: Walk/jog 200m, dolphin, calf, couch, LAX shoulder

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Rest or yoga/mobility

Thursday 11-May-2017

CrossFit

Warm-Up: Run 400m, 10 med ball cleans, 10 Dbl KB swings, 10 KB snatches, Burgener (clean), Cleans 3@40, 50, 60%, 3, 2, 1 reps each

“Hall” 5 RFT:

  • 3 Cleans @102.5/85 or 75% 1RM

  • 200m Run

  • 20 KB Snatches (max: m 24 / w 16kg; 10/arm)

  • Rest 2:00 b/t rounds

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida.

Cool-Down: Cat/cow, up/down dog transitions, half split, low lunge

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

Wednesday 10-May-2017

CrossFit

Warm-Up: Run 400m, 2*10 (Arm circles f/b, back claps, swinging tris, squats, cossacks), movement I&P, 4-2 reps each

1 RFQ:

  • 30 1-leg Squats

  • 15 Dips

  • 22 1-leg Squats

  • 12 Dips

  • 14 1-leg Squats

  • 9 Dips

  • 6 1-leg Squats

  • 6 Dips

16 Turkish Get-Ups (8/arm, change weight as desired)

Cool-Down: Dolphin, couch/quad, calf/wrist, seated twist

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

Tuesday 9-May-2017

CrossFit

Warm-Up: PVC work, 2:00 box prayer, 3*10(squats, cossacks, KB push press), Burgener (C&J), C&J 3@40, 50, 60%, 2@ 70, 75%

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

Jerk 4*3 @80-85%

Cool-Down: Band; arm, shoulder, hip f&b

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

  • Run: 3*drills + 20m run outs; side hops & other warm up

  • 3*2:00 @ 185 cadence, rest as needed b/t

  • 10*100m barefoot jogs w/100m walks for cool-down

Monday 8-May-2017

CrossFit

Warm-Up: 2*10(arm circles f/b, log splitters, squats), walking lunges, spiderman, 1 width burpee inchworm, broad jumps

AMRAP 10:00

  • 10 Burpees

  • 20 Wall Balls

Rest 10:00 (2*2:00 DU practice), then:

Row 1k for time

Cool-Down: Walk/jog 200m, couch or quad, hands clasped fwd fold, cheerleader w/ aa, half pigeon

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit – adjust effort if tired, but take part in the WOD

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

CrossFit & CrossFit Endurance WODs 1-7 May 2017

Sunday 7-May-2017

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

CrossFit Endurance Recovery WOD: RFQ: 10-12 reps each –

  • Sit-ups

  • Back Extensions (Supermans)

  • Kettlebell Swings

  • Push-ups

  • Air Squats

OR Yoga/Mobility

Saturday 6-May-2017

CrossFit

Warm-Up: Run 400m, 1/2 width inchworm, 1.5 width bear crawl, 10 arm circles f&b, 10 back claps, 10 swinging tris, 10 log splitters, 3-2-1 reps each ex.

For Time:

  • 100 Squats

  • 100 Sit-ups

  • 100 Push-ups

  • 100 Pull-ups (kip ok)

  • 100 DU

  • 100 KB Swings

  • 100 Back Extensions

Cool-Down: walk/jog 200m, dolphin, karate chop, hands clasped fwd fold, 6 pt rainbows

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

Friday 5-May-2017

CrossFit

Warm-Up: PVC work, 1:00 rig prayer, 10 squats, 10 cossacks, OHS 5@bar, 40%, 50%

OHS 10-8-6-4-2

W/U2: Thrusters 5@bar*, 40%*, 50% *5 ring rows between sets, 3-2-1 reps

15-12-9 reps for time of:

  • Thrusters @ 65-70% 1RM

  • Strict Pull-ups

*adjust to finish in <5:00

Cool-Down: Band; arm, shoulder, hip f&b, ankle

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Rest or yoga/mobility OR Do CrossFit

Thursday 4-May-2017

CrossFit

Warm-Up: Run 400m, 1 width spiderman, over-unders, dipping bird, 3 gym runs

Run 6* 400m sprints (sub: Row 6*440m sprints)

Rest at least 1.5:1 between (run 400 in 2:00, rest ≥ 3:00)

Cool-Down: Down dog hold, supine twist, couch, foam roll hips (time permitting)

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit, AND, with >3 hours between:

  • Run: 3*drills + 20m run outs; side hops & other warm up

  • 3*2:00 @185 cadence, rest as needed b/t

  • 10*100m barefoot jogs w/100m walks for cool-down

Wednesday 3-May-2017

CrossFit

Warm-Up: Run 800m, 1 width inchworm, 0:30 plank center/left/center/right, TTB I&P, BP 5@50%, 75%, 100%, 3-2-1 reps each

Complete as many rounds as possible in 15:00 of:

  • 10 body-weight bench presses (sub push-ups)

  • 20 toes-to-bars

  • 30 Back Extensions

Cool-Down: Karate chop, cat/cow, Up-dog on forearms, windshield wiper knees

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

Tuesday 2-May-2017

CrossFit

Warm-Up: Run 400m, 1:00 Goblet Squat, 2*10(arm circles f&b, PVC OHS, med ball cleans), Burgener (snatch + C&J), Snatch 3@40, 50%, 2@60, 70, 80%

Olympic Weightlifting Total:

Snatch 1-1-1 for Max

Clean & Jerk 1-1-1 for Max

Cool-Down: Low lunge, Supine twist, Barbell smash quads

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Run:

  • 3*drills + 20m run outs; side hops & other warm up

  • 3*2:00 @ 185 cadence, rest as needed b/t

  • 10*100m barefoot jogs w/100m walks for cool-down

Monday 1-May-2017

CrossFit

Warm-Up: Run 400m, 1 width bear crawl, 2*10(Arm circles f/b, Back claps, Dbl KB swings, 10 KB Push Press, KB bent over rows), movement I&P, 3-2-1 reps each

“Nate” AMRAP 20:00

  • 2 Muscle-ups

  • 4 Handstand Push-ups

  • 8 American KB Swings (32/24 or much heavier than usual)

Cool-Down: Dolphin, Super triceps, Cheerleader w/ aa, Seated twist, LAX shoulder

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

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

CrossFit & CrossFit Endurance WODs 24-30 April 2017

Sunday 30-Apr-2017

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

CrossFit Endurance Recovery WOD: RFQ: 10-12 reps each –

  • Sit-ups

  • Back Extensions (aka Supermans)

  • Kettlebell Swings

  • Push-ups

  • Air Squats

OR Yoga/Mobility.

IF energy levels allow, at least 3 hours before or after the above, Run:

  • 3*drills + 20m run outs; side hops

  • 10*100m barefoot jogs w/100m walks for cool-down

Saturday 29-Apr-2017

CrossFit

Warm-Up: 3(Run 200m, 10 burpees, 10 squats, 10 back claps, 10 swinging tris)

“Capoot” For Time:

  • 100 Push-ups

  • Run 800m

  • 75 Push-ups

  • Run 1,200m (1k+200m)

  • 50 Push-ups

  • Run 1,600m (mile course or 2*800, etc.)

  • 25 Push-ups

  • Run 2,000m (2*1k OR 1*around the block)

*Remember, we’ll always adjust for your ability and fitness level – including changing elements.  There are other things you can do between runs besides push-ups ;-).

Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank.

Cool-Down: Walk/jog 1:00, Hands clasped fwd fold or Sink mobilization + seated fwd fold

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

Friday 28-Apr-2017

CrossFit

Warm-Up: Run 400m, 1 width toy soldiers, dipping bird, 20 PVC one-legged good mornings (10/side), 20 windmills, Deadlift 5@40%, 50%, 60%

Deadlift 10-5-3-1-1-1-3-5-10

Cool-Down: Row 500m ez, Seated forward fold pike & split, Supine twist

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Rest, yoga/mobility, or repeat yesterday’s Pose transition work

Thursday 27-Apr-2017
CrossFit

Warm-Up: Row 500m, 3(0:30 Plank, 2 Up/Down dog transitions, 10 KB Swings), Bench Press 5@bar, 40%, 60%, 3@70%

Bench Press 3*5@80-85%

For Reps:

  • 1:00 Pull-ups

  • 1:00 Row (calories)

  • 1:00 Pull-ups

  • 2:00 Row

  • 1:00 Pull-ups

  • 3:00 Row

  • 1:00 Pull-ups

Cool-Down: Karate chop, super tris, Cat/cow, seated twist

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Run: 3*drills + 20m run outs; side hops & other warm up, then 4*400m@ mile pace (if your best mile is 8:00, do all 400s in 2:00 each).  Rest your 400 time + 0:30 between efforts (ex.: if the 400 took 1:30, rest 2:00)

10*100m barefoot jogs w/100m walks for cool-down

Wednesday 26-Apr-2017

CrossFit

Warm-Up: Run 400m/Row 440m, 1 width inchworm, bear crawl, toy soldiers, PVC work incl. S-T-O form, HPC review/practice, S-T-O warm-up sets

3(5 S-T-O & 20 DU)

AMRAP 8:00

  • Max reps Shoulder-to-Overhead (S-T-O) @ 60% 1RM, each time you break, do 50 double unders

REST 4:00 (including HPC warm-up) then,

AMRAP 8:00

  • Max Reps Hang Power Cleans @ 60% 1RM, each time you break, do 30 air squats

Cool-Down: Calf & wrist, half split, Band; arm, shoulder, hip f&b

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Rest or yoga/mobility

Tuesday 25-Apr-2017
CrossFit

Warm-Up: Run 800m ez, 3*10 (PVC: leg swings f&b, side-to-side, good mornings, OHS, 1*Run 200m ramping to hard 1st 1/2, ez backwards back)

10*100m Sprints Rest as needed b/t efforts score best & worst times

Cool-Down: Run 400m ez, Low lunge (2:00/side), Seated forward fold pike & split, Supine twist w/ leg extended, Foam roll hips (time permitting)

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

Monday 24-Apr-2017
CrossFit

Warm-Up: Run 400m, 10 arm circles f&b, 10 back claps, Row 500m, 1 width spiderman, 10 Ring Rows, 10 KB DL

15:00 for American Swing/KB Snatch Progressions

“Helen” 3 RFT:

  • 400m Run

  • 21 KB American Swings or Snatches (Rx m 24/ w 16)

  • 12 Pull-ups 15:00 time cap

Cool-Down: Dolphin, Hands clasped fwd fold, Standing fwd fold, LAX shoulder

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit! (This is building to something….)

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

CrossFit & CrossFit Endurance WODs 17 – 23 April 2017

Sunday 23-Apr-2017

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

CrossFit Endurance Recovery WOD: RFQ: 10-12 reps each – Sit-ups, Back Extensions (Supermans), Kettlebell Swings, Push-ups, Air Squats OR Yoga/Mobility

Saturday 22-Apr-2017

CrossFit

Warm-Up: PVC work, 3*10(arm circles f/b, back claps, squats, cossacks, KB swings)

10:00 Double-under/Kipping Practice; LITE: 4* 2:00 DU + 10 KB swings

“Jackie” For time:

  • 1,000m Row

  • 50 Thrusters (Barbell, m 20kg/w 15kg)

  • 30 Pull-ups (kip ok)

Cool-Down: Forward fold pike & split, cheerleader w/ aa, seated twist

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

Friday 21-Apr-2017

CrossFit

Warm-Up: Band; hip front & back, ankle front & back; Lunge 50m, Back Squat 5@bar, 40%, 50%

Back Squat 10-5-3-1-1-1-3-5-10

Cool-Down: Low lunge, pigeon, windshield wiper knees, couch

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Rest or yoga/mobility

Thursday 20-Apr-2017

CrossFit

Warm-Up: Run 800m, 2:00 hang from pull-up bar, 10 arm circles f&b, 10 back claps, 10 squats, 10 cossacks, 10 ring rows

Pull-up/Muscle-up Progression

Burgener W/U (clean), Squat Cleans 5@40%, 50%, 60%, 3*70%, 80%

For time: 15 Muscle-ups or 30 Pull-ups, then perform a Squat Clean Ladder @ 70%, 80%, 85%, 90%, 95% 1RM

5:00 Time Cap

Cool-Down: Row 400m ez, hands-clasped fwd fold, Band; arm, hip front & back

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Run: 3*drills + 20m run outs; side hops & other warm up, then 4*400m@ mile pace (if your best mile is 8:00, do all 400s in 2:00 each). Rest your 400 time + 0:30 between efforts; 10*100m barefoot jogs w/100m walks for cool-down

Wednesday 19-Apr-2017

CrossFit

Warm-Up: Run 400m, 1 width inchworm, bear crawl, rabbit; PVC work, movement instruction & practice; 3(3 Pull-ups + 2 HSPU)

5 RFT:

  • Run 200m

  • 16 Pull-ups

  • 9 Handstand Push-Ups

Cool-Down: Band: arm, karate chop, super tri; Foam roll back (including side-to-side and overhead)

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit if you didn’t yesterday, if you did, rest or yoga/mobility

Tuesday 18-Apr-2017

CrossFit

Warm-Up: Run 400m, PVC work, 2*10(squats, cossacks, KB DL, KB swings), 3-2-1 reps each exercise (not running, just the OHS, sit-ups, SDHP, & box jumps)

For time:

  • Run 1 mile

  • 50 OHS @40% 1RM

  • 100 Sit-ups

  • 50 Sumo Deadlift High-Pulls @ same

  • 100 Box Jumps (24/20)

Cool-Down: Calf/wrist, Couch, Up/down dog transitions

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit today OR tomorrow; if doing it tomorrow, rest or yoga/mobility today.

Monday 17-Apr-2017

CrossFit

Warm-Up: 3*10 (arm circles f&b, back claps, log splitters), 2*10 (Dbl KB swings, KB push press, ring rows)

Pull-up/Muscle-up Progression w/3 KB C&J b/t – focus on form, increase gradually to working weight

3 RFT:

  • 5 KB Clean & Jerk (24/16)

  • 3 Muscle-Ups

Cool-Down: LAX shoulder (f&b), dolphin, supine twist w/ knee to chest

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

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