612-644-9781 info@crossfitslipstream.com

Group Workouts 15-21 January 2018

Monday 15 January 2018

8 Rounds EACH for time of:

  • 20m sled drag

  • 6 Power Cleans @60-65% 1RM

Rest >2:00 between efforts

Tuesday 16 January 2018

Deadlifts 3*5 @80-85%, 2-3:00 rest between sets.

For Distance/Reps:

  • 2:00 Max Distance Row

  • 2:00 Rest

  • 2:00 Max Ball Slams

  • 2:00 Rest

  • 2:00 Max Jumping Jacks

  • 2:00 Rest

  • 2:00 Max Plank-to-Squats

  • 2:00 Rest

  • 2:00 Max Single Skips

  • 2:00 Rest

  • 2:00 Max Wall Balls

Wednesday 17 January 2018

2 Rounds for Quality:

  • 5/5 Turkish Get-Ups

  • rest 0:30

  • Max effort hollow hold

  • rest 1:00

  • 10 Wall squats as close to wall as possible, rest 1:00)

4 Rounds for Distance:

  • Row 2:00 as far as possible

  • 4:00 Recovery – ez row, walk, jog, focus on nasal breathing)

Thursday 18 January 2018

Single Leg KB Deadlift 5/5, 5/5, 5/5, 5/5, 5/5, 5/5

6 RFQ/Time:

  • 30m Bear Crawl

  • 6/6 Single-Leg KB Deadlifts

  • 6/6 KB Push-Presses (same weight)

Friday 19 January 2018

Back Squat 10-10-5-5-2-2-2-2 Max 2:00 rest b/t sets of 2

“Diane”  21-15-9 Reps for time of:

  • Deadlifts @100/85 or 50% 1RM

  • Handstand Push-ups

Adjust to finish in <5:00

Compare to 19Oct17

Saturday 20 January 2018

With a Partner (split as desired), AMRAP 30:00:

  • 200m Shuttle Run w/ball

  • 10 Ball Slams

  • 10 Ball Cluster tosses

  • 20 Ball toss Sit-ups

Compare to 2Sept17

Sunday 21 January 2018

“White” 5 Rounds For Time:

  • 3 Rope Climbs (sub 6 pull-ups & 6 squats)

  • 10 Toes-to-Bars

  • 21 Overhead Walking Lunges (20/10 kg plate)

  • 400 meter Run/Row or 300m shuttle runs

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.  She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

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

CrossFit Workouts 8-14 January 2018

Monday 8 January 2018

  • 3*5 Strict Presses @ 80-85% 1RM

  • rest 3:00

  • 3*5 Push Presses @ ~100% strict press max

4 Rounds For Quality:

  • 160m Farmer’s Carry (6 lengths)

  • Max Dips in 1:00

  • 10 Band Pull-Aparts w/0:03 hold

Tuesday 9 January 2018 – Long Socks!

EMOM*5: 3 DL@80-85% 1RM

AMRAP 10:00

  • 3 Power Cleans @65-75% 1RM

  • 2 Front Squats@ same

  • 1 Rope Climb (sub 3 Pull-ups or Overhead Ring Rows)

Wednesday 10 January 2018

Snatch 3-3-2-2-1-1-1 for daily max,  1:00 DU practice b/t sets

4 Rounds Each for Distance

  • 1:00 Hard

  • 4:00 Recovery (row, walk, jog, etc. breathing through nose)

Thursday 11 January 2018

EMOM *10:

  • Odd minutes: 10 Pistols (5/5)

  • Even Minutes: LAX Bowling for Accuracy

6 Rounds:

  • 0:20 Ring Rows

  • 0:10 Rest

  • 0:20 Jumping Jacks

  • 0:10 Rest

2:00 Rest, then 6 Rounds:

  • 0:20 Renegade Rows

  • 0:10 Rest

  • 0:20 Shuttle Sprint

  • 0:10 Rest

Friday 12 January 2018

Back Squat

  • 2*10@70%

  • 2*5@80-85%

  • 2*3@90-95%

Rest 2:00 between sets

5 RFT/Reps:

  • 6 Thrusters @60% 1RM

  • 6 Deadlifts @ thruster weight

  • 1:00 Max Push-ups

  • 40m Farmer’s Carry

  • 15:00 Time Cap

Saturday 13 January 2018

AMRAP 20:00 1-2-3-4 reps in 10, 20, 30…seconds-etc. Teams of 4, 1 at each station:

  • Kettlebell Deadlift

  • Box step ups/jumps

  • Ball slam

  • Sit-up

  • Ring Row or Pull-up

  • Tire Flips

Sunday 14 January 2018

AMRAP 35:00:

  • 200m Shuttle Run OR 300m Row, Then, by round #:

    • (1) 8 Overhead Squats

    • (2) 8 Snatches

    • (3) 8 Clean & Jerks

    • (4) 8 Thrusters

    • (5) 8 Front Squats

    • (6) 8 Deadlifts

    • (7) 8 Strictest Pull-ups

    • (8) 8 Push-ups

    • (9+) Reverse the previous list (repeat push-ups, then strict pull-ups, etc.)

All at 60% lowest 1RM, may use 2 bars or sub

Compare to 24Sept2017

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

Welcome to 2018! CrossFit Workouts for 1-7 January 2018

Monday 1 January 2018 – Closed – Happy New Year!

Tuesday 2 January 2018 – Benchmark Week Begins!

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

  • Back Squat
  • Strict Press
  • Deadlift

Compare to 3 Jan 17, 9 Aug 16, 11 Jan 16, 17 Feb 16, 2Mar17

Wednesday 3 January 2018

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

  • Clean
  • Bench Press
  • Overhead Squat

Compare to 4 Jan 17, 10 Aug 16, 13 Jan 16, 11 Sep 15

Thursday 4 January 2018

“Fran” 21-15-9 reps for time of:

  • Thrusters
  • Kipping Pull-ups

Adjust to finish in <5:00

Compare to 7 Aug 17, 6 Jan 17, 13 Oct 16

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

Deadlift 5@50%, 3@70%, 3@80%, then:

  • Every 0:20 for 5:00: 1 DL @80-85%

Friday 5 January 2018

“DT” 5 Rounds For Time:

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Jerks (Rx 70/47.5, or 50% lowest 1 RM)

Time Cap: 15:00

Compare to: 3Oct17, 20May17, 3Dec16, 5Aug16

Saturday 6 January 2018  – 4th Anniversary Party!

To Be Announced!

Sunday 7 January 2018

“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:

  • 320m Shuttle Run   (400m Run outside weather permitting)
  • 21 KB US Swings or Snatches 24/16)
  • 12 Pull-ups

12:00 time cap

Compare to 24Apr16

Compare Jackie/Helen double to 13 May 17

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

CrossFit Workouts 25-31 Dec 2017

Monday 25 December 2017 – Closed! Have a Merry Christmas!

Tuesday 26 December 2017

For time:

  • 10 AbMat sit-ups

  • 20 DU/40 SS

  • 30 Kettlebell Swings

  • 40 Sit-ups

  • 50 DU/100 SS

  • 60 Kettlebell Swings

  • 50 DU/100 SS

  • 40 Sit-ups

  • 30 Kettlebell Swings

  • 20 DU/40 SS

  • 10 Sit-ups

3*Max Hollow Hold w/ 0:30  up dog b/t attempts

Wednesday 27 December 2017

Sumo-Stance Deadlift 20:00 to find heavy 3, 3:00 rest between attempts.  2-4 w/u sets, max 3 attempts

5 RFT:

  • 5 Power Cleans @70-75% 1RM (or heavy & hard for 5)

  • 20m Walking lunges

Thursday 28 December 2017

1-leg KB DL 5/5-5/5-5/5-5/5-5/5

5 Rounds for Distance, Row or Run:

  • 1:00 Hard

  • 2:00 Recovery

  • 0:30 Hard

  • 1:30 Recovery

Friday 29 December 2017

Thrusters: 20:00 to find a heavy single, rest 2:00+ between attempts, max 4 attempts; 2-4 warm-up sets

AMRAP 12:00

  • 5 Front Squats @60%

  • 10 Push-ups

  • 20 Ball Slams alternating sides (slam near L foot, then near R foot)

Saturday 30 December 2017

KB Strict Press 5/5-5/5-5/5-5/5-5/5 for max load *B/T sets w/u bear crawl & pull-ups

w/a Partner, dividing as you like, complete 10 rounds for time of:

  • 20m Bear Crawl

  • 10 Ball-Toss Thrusters

  • 6 Pull-ups

Sunday 31 December 2017 – OPEN!

“New Year’s Eve” For time:

  • 31 KB Thrusters

  • 31 Pull-ups

  • 31 KB 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

* Thanks to Upper Cape CrossFit for the inspiration!

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

CrossFit Workouts 18-24 December 2017

Monday 18 December 2017

6(3+1) Clean & Jerk (3 cleans, 1 Jerk) for max load

Deadlift 8-8-5-3-1+ @40, 60, 75, 85, 90-95%

Tuesday 19 December 2017

Back Squat 5-5-5-5-5

For reps 0:30 work / 0:45 Rest:

  • KB Snatches (1 bell, non-dom)

  • KB Snatches (dominant hand)

  • KB Thrusters (2 bells)

  • Push-ups

  • Double Bell Swings

  • Pull-ups

Wednesday 20 December 2017

KB Strict Press 5/5 – 5/5 – 5/5 – 5/5 – 5/5 for daily max

4 Rounds, Each as Fast as Possible:

  • 20m Sled Drag

  • 10 KB Swings – Heavy

  • Rest 1:00+ b/t rounds

Thursday 21 December 2017

2(5/5 Turkish Get-Ups   rest 0:30   Max Hollow Hold   rest 1:00   Max Wall Squat just below parallel  rest 1:00)

Each For time:

Row 4*2:00 hard, 4:00 rest between rounds w/nasal breathing ASAP & for remainder of rest time

Friday 22 December 2017

[Make-up opportunity @12:00 & 4:30 for 12 Days of Xmas if you can’t make it Saturday]

3*5 Tempo Pull-ups – up as fast as possible, 0:05 lower.  C2B if possible.  Each set should take ~0:25 rest 2-3:00 b/t sets

Tabata:

(1) Row for Meters

(2) Renegade Rows @ light weight or body weight  Rest 4:00 b/t

Saturday 23 December 2017

“12 days of Xmas”

  • 1 Rope Climb OR 1 Snatch

  • 2 HSPU

  • 3 FS (from floor 50% FS 1 RM)

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

  • 5 Pull-ups

  • 6 Burpees

  • 70′ Bear Crawl

  • 8 Wall Balls (20#/15#)

  • 9 Push-ups

  • 10 KB Swings (max 26/18kg)

  • 11 Box Jumps @ usual height

  • 12 Power Cleans (50% FS 1 RM)

40 Minute Time Cap

Compare to 27Aug17, 19Dec16

Sunday 24 December 2017 – CLOSED

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

CrossFit Workouts 11-17 Dec 2017

Monday 11 December 2017

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

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

*Between singles do 1x max pull-ups

Back Squat 10:00 to do 5-5-5-5-5

Tuesday 12 December 2017 – GUEST DAY – all Guests workout for Free!

“Christine” (compare to 16 Oct 2014)

3 RFT:

  • 500m Row

  • 12 DL @ BW or 50% 1RM, whichever is lower

  • 21 Box Jumps (24″/20″)

Wednesday 13 December 2017  – GUEST DAY – all Guests workout for Free!

“Loredo”

  • 6 rounds for time of:

  • 24 squats

  • 24 push-ups

  • 24 walking-lunge steps

  • 440m Row OR 200m shuttle run

20:00 time cap

Thursday 14 December 2017

21-18-15-12-9-6-3 reps for time of:

  • Power Cleans@lower of 40/30kg or 40% 1RM

  • AbMat Sit-ups

  • Back extensions

18:00 Time Cap

Friday 15 December 2017

Deadlift 2@90% 3@85%, 4@80%, 5@70%  As fast as possible

Death by 10m

Saturday 16 December 2017

With a Partner, 5 Rounds for Reps, 1:00 per station, 0:15 transition:

  • Sledgehammer Strikes

  • Ball Toss Sit-ups

  • Ball Toss Thrusters

  • Seated Ball Passes (:30 L/:30 R)

  • Tire Drag (1 length each)

  • Tire Flip (opposite sides or work together)

  • 1:00 Rest

Sunday 17 December 2017

AMRAP 10:00:  

  • 5 Kettlebell Clean & Jerk   

  • 7  Chest-to-Bar Pull-ups   

  • 9 Push-ups 

1:00 rest, then:

  • Death By Kettlebell Swing (start at 5 or more, 25:00 time cap)

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

CrossFit Workouts 4-10 December 2017

Monday 4 December 2017

5-5-5-5-5 Weighted Pull-ups (if you were not here Sunday) OR 5/5-5/5-5/5-5/5-5/5 KB Strict Press (if you were here Sunday)

“JT” 21-15-9 Reps for time:

  • Handstand Push-ups

  • Ring Dips

  • Push-ups

6:00 Time Cap

Compare to 20 Feb 2017

Tuesday 5 December 2017

Snatch 3-3-2-2-1 to ~85%

EMOM * 15:00:

  • 1 Clean

  • 1 Jerk

  • 1 Thruster

Wednesday 6 December 2017

“Angie”:

  • 100 Pull-ups

  • 100 Push-ups

  • 100 Sit-ups

  • 100 Squats

Compare to 13 April 2015

Thursday 7 December 2017

5-5-5-5-5 Weighted Pull-ups (not here Wednesday) OR 5/5-5/5-5/5-5/5-5/5 KB Strict Press (here Wednesday)

5 RFT:

  • 3 Hang Power Snatch (~70% snatch 1RM)

  • 1 Rope Climb (sub 2 pull-ups + 2 squats)

  • 10 AbMat Sit-ups

Friday 8 December 2017

AMRAP 8:00:

  • 1 Rope Climb

  • 4 Thrusters @70% 1RM

  • 5 C2B Pull-ups

Rest 8:00

AMRAP 8:00

  • 5 Push-ups

  • 4 Deadlifts @ 70% 1RM

  • 3 Toes-To-Bar

Saturday 9 December 2017

AMRAP 22:00 w/a partner (alternate repetitions):

  • 10 Squat Cleans @ 75% 1RM

  • 10 Deadlifts @ same

  • 10 Ring Rows

Sunday 10 December 2017

“Nutts” for time:

  • 10 Strict Press at estimated 10 rep max OR HSPU progression

  • 15 Deadlifts @60% 1RM

  • 25 Box Jumps

  • 50 Pull-ups

  • 100 Wall Balls

  • 200 Double-Unders (sub 440 single unders)

  • Run 400m with a 20kg/10kg plate

40:00 time limit

Compare to 14 Sept 14

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

CrossFit Workouts 27 Nov – 3 Dec 2017

Monday 27 November 2017

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

3 pull-ups + 3 KB swings between sets

Alternating Tabata:

  • Pull-ups

  • Russian Kettlebell Swings

Compare to 4 Oct 16

Rest 4:00, then  4 rounds of 0:20 work/0:10 rest:

  • Ring dip hold top

  • Ring dip hold bottom (2 rounds in each position)

Tuesday 28 November 2017

Bear Complex: 5 rnds for max wt; 7 cycles of 1 rep each of:

  • Power Clean

  • Front Squat

  • Push Press

  • Back Squat

  • Push Press

Compare to 28 Nov 16, 3 Oct 16, 4Aug2015

Wednesday 29 November 2017

“Elizabeth”  For time: 21-15-9 reps of

  • Squat Clean  (Rx 62.5/42.5, Px 50% 1RM)

  • Ring Dips

Compare to 1 Dec 16, 6 Oct 16

Thursday 30 November 2017

AMRAP 1:00 each, 1:30 rest between rounds:

  • KB Clean & Jerks

  • KB Thrusters

  • 1-hand KB swings

  • 10 Russian swings + 5 Push-ups

Rest 5:00, then:

3 RFQ:

  • 10 USB Clean & Press

  • 10 USB Reverse Rotating Lunges

  • 10 Sandbag side Squats

  • 10 Knees-to-Elbows

Friday 1 December 2017

AMRAP 12:00

  • 200m Run /220 Row

  • 8 Box Jumps  (usual height)

  • 8 Push-ups

    Rest 5:00, then:

AMRAP 10:00

  • 20m Run

  • 20m Walking lunges

Saturday 2 December 2017

Bottoms-up KB Press Test – Start w/8KG, press from shoulder to overhead L then R.  With the heaviest bell you can do WELL on both sides:

  • 10:00 OH/Front Rack/Suitcase Carry L side 5:00, then R.

  • Move down the list when you lose integrity.

w/a partner, 3 Rounds for reps:

  • 2:00 to do:

    • 20 Partner Ball Toss Sit-ups (10 each)

    • 30 Back Extensions (15 each)

    • Max goblet squats in time remaining (each does as many as possible)

  • Rest 2:00 between rounds

Sunday 3 December 2017

“Roy”   5RFT:

  • 15 DL (102.5/70 or 55% 1RM)

  • 20 Box Jumps (24/20)

  • 25 Kipping pull-ups

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

CrossFit Workouts 20-26 Nov 2017 Happy Thanksgiving!

Monday 20 November 2017

Staggered stance or Single leg sandbag, KB or barbell Deadlift:

5/5, 5/5, 5/5, 5/5, 5/5, 5/5

*No more than 3 sets heavy

Rest 2:00, then 2:00 for max reps: alternating step ups to 12” (3*20kg plates)

EMOM*10:

  • 0:30 max AbMat Sit-ups

  • 3 Tire Flips

Tuesday 21 November 2017

Bench Press 5-5-5-5-5, rest 2:00, then 1*max BP @ bodyweight

3RFQ/Reps:

  • 80m (4 lengths) tire drag backwards@medium weight

  • 20 DL @ bodyweight,

  • 1:00 Flutter Kicks

  • 2:00 rest

Wednesday 22 November 2017 – NO Class at 6:30 PM!

Nose breathing ONLY: 3 rounds:

  • 2:00 hard*

  • 3:00 recovery during which accumulate 0:30/leg 1-leg stand

  • 1:00 hard*

  • 2:00 recovery, during which ball bounce toss to bucket

*Row, Run, or Jump Rope

Thursday 23 November 2017

Happy Thanksgiving! – Gym is Closed!

Friday 24 November 2017 – ONE Class at 4:30PM ONLY!

“Fran” 21-15-9 reps for time of:

  • Thrusters

  • Kipping Pull-ups

Adjust to finish in <5:00

Compare to 7 Aug 17, 6 Jan 17, 13 Oct 16, 19 Apr 16, 8 Jan 16

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

Saturday 25 November 2017 – Regular time, 9:30AM!

Team “Hansen” 5RFT, In teams of 2, complete as I go/You go:

  • 30 KB Swings (32/24)

  • 30 Burpees

  • 30 Sit-ups

Sunday 26 November 2017

“Fight Gone Bad” 3 Rounds, 1:00/station, 1:00 Rest Between Rounds:

  • WB (20/15)

  • KB DL High Pull (32/24)

  • Box Jump (21/18)

  • Push Press 75/53

  • Row (cal)

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

CrossFit Workouts 13-19 Nov 2017

Monday 13 November 2017

Bench Press 5@bar, 50%, 3@65%, 2@75 & 80-85%, 3*5@80-85%.  Power Clean w/u reps b/t work sets

AMRAP 8:00

  • 5 Power Cleans @75% 1RM

  • 7 Dips

  • 7 Ring Rows Dips & RR as strict as possible

Tuesday 14 November 2017

3(Max reps 1 Kipping Pull-up + 3 second hold, rest 1:00, Plank L hand 1:00, rest 1:00, Plank R hand 1:00, rest 1:00); during rest periods ez jog of shuttle run, ankle circles, etc.

For Reps:

  • 2:00 60m Shuttle Run   Max KB Push-Presses

  • 2:00 Rest

  • 2:00 Row 300m   Max Barbell Push-Presses

  • 2:00 Rest

  • 2:00 60m Shuttle Run   Max Push-ups

Wednesday 15 November 2017

“San Francisco Crippler”  For Time:

  • 30 Back Squats at 60% 1RM

  • 1,000m Row

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

Thursday 16 November 2017

Complex: Snatch Grip Deadlift + Snatch+ OHS: 3-3-3-2-2-1-1-1 for daily max

Friday 17 November 2017

Strict Press 5-5-5-5 between sets, balance on 1 foot 1:00 (30/30)

AMRAP 15:00

  • Row 500m

  • 15 TTB

  • 10 Push-ups

Saturday 18 November 2017

Partner Workout: I go, you go:

  • 100 MB Sit Ups

  • 100 Step Ups

  • 30 MB Twists 1 way (sitting back to back, with feet off the ground, if you can)

  • 30 MB Twists the other way

  • 20 MB Over and Under (clockwise) (standing back to back)

  • 20 MB Over and Under (counter-clockwise)

  • 800m Run with MB (take turns carrying it) Sub: 1k row (500/500)

Sunday 19 November 2017 (NEW workout as of 18 Nov!)

7:00 Handstand Progression

For Time*:

  • 50 Wall Balls

  • 40 Kettlebell Swings

  • 30 Pull-ups

  • 20 Thrusters

  • 10 Jerks

  • 20 Thrusters

  • 30 Pull-ups

  • 40 Kettlebell Swings

  • 50 Wall Balls

*20 Double-unders before moving to the next element (do NOT have to finish w/DU)

 

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