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Group Workouts 21 – 27 May 2018

Monday 21 May 2018

Jefferson Deadlift 10/10-8/8-5/5-3/3-5/5

Rounds for Quality in 20:00:

  • 22 1-Hand Kettlebell Swings or Snatches (11/11)

  • 1 Rope Climb or 3 Pull-ups

  • 80m Front Rack Carry (1 side, 40m/side)

  • 14 Reverse Rotating Lunges (7/7) Immediately into:

    • 14 Side Squats w/bag on opposite shoulder (7/7)

Tuesday 22 May 2018

EMOM 12:00:

  • 1 Snatch or Clean & Jerk @80-85% 1RM immediately into:

  • 3 Strict Pull-ups

Rest 6:00, then:

EMOM 12:00

  • Odd: 0:20 Standing Front Rack Static Hold from Floor

  • Even: 0:20 Squat Front Rack Static Hold from Floor

Wednesday 23 May 2018 – SPFD Event

It’s a surprise!  Come give it a try!

Thursday 24 May 2018

For Time:

  • Run 600m

  • 30 Pull-ups

  • Run 600m

  • 30 Push-ups

  • Run 600m

  • 30 Goblet Squats

  • Run 600m

  • 4(5 Pull-ups   10 Push-ups   15 Goblet Squats)

25:00 time cap

Friday 25 May 2018 – Regular Class Schedule 

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

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

For Quality: 50 Kettlebell Snatches

Saturday 26 May 2018 – Regular Class Schedule 

8:00 Kettlebell Movement Conga Line: light-to-heavy bells, Snatch, Clean, Thruster, Push-Press, Goblet Squat, Deadlift, Static Hold as capable

Team “Hansen” In teams of 3 or 2, complete as I go/You go, AMRAP 23:00:

  • 30 Kettlebell Swings (32/24)

  • 30 Burpees

  • 30 Sit-ups

Sunday 27 May 2018  CLOSED

REMINDER: Monday 28 May 2018

10:00AM “Murph”

11:00AM: Burn45

All other class times cancelled due to Memorial Day

Get There Faster in the Slipstream

Group Workouts 14 – 20 May 2018

Monday 14 May 2018 

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

  • Back Squat

  • Bench Press

  • Deadlift

Compare to 2 Jan 18, 3 Jan 17, 2Mar17

  • Burn 45 starts TODAY!  Workouts will be posted at the gym.

Tuesday 15 May 2018 – GUEST DAY – all guests workout for FREE!

4 Rounds for Quality:

  • 40m OH Carry Non-Dominant

  • 40m OH Carry Dominant

  • 0:30 Plank Rest

  • 1:00

7 Rounds For Time:

  • 50 Single Skips

  • 20 Wall Balls

  • 10 Box Jumps

Time Cap: 14:00

Wednesday 16 May 2018 – GUEST DAY – all guests workout for FREE!

AMRAP 10:00

  • 16 Box Jumps

  • 8 HSPU

Rest 8:00 then:

3(As Many Rounds As Possible in 2:00/Rest 2:00)

  • 16 Kettlebell Swings

  • 8 Kipping Pull-ups

*Start where you left off

Thursday 17 May 2018

3-Lift Total make-up (see Monday) OR “Deep Total” – 60 minutes to find 1RM, max 3 attempts each, in this order:

  • Clean

  • Push Press

  • Front or Over Head Squat

Friday 18 May 2018

4 Rounds For Quality:

  • 2* Agility Ladder

  • 50 Single Skips or Double-Under practice

  • Max Handstand Hold

2 Rounds for Reps (work down the list twice) 0:30 work/0:30 rest:

  • Kettlebell Snatch Non-Dominant

  • Kettlebell Snatch Dominant

  • Kettlebell Push-Press (double)

  • Double Kettlebell Swing

Saturday 19 May 2018

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 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 20 May 2018

Pick a dumbbell or kettlebell.  Remaining in physical contact with your bell, AMRAP 37:00:

  • 400m Run

  • 20 Walking Lunges

  • 20 Snatches (10/10)

  • 10 Push-ups

  • 10 Pull-ups

Get There Faster in the Slipstream

Group Workouts 7 – 13 May 2018

Monday 7 May 2018

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

3 Rounds For Time:

  • 400m Run

  • 20 Wall Balls

  • 15 Push-ups

  • 10 Pull-ups

Tuesday 8 May 2018

AMRAP-Quality 35:00

  • 200m Farmer’s Carry

  • 6 Rounds of USB Complex:

    • Reverse Rotating Lunge Left

    • Reverse Rotating Lunge Right

    • Clean & Press

    • Front Squat

  • 2 Rope Climbs

  • Max Handstand Hold

  • 20 Sledgehammer Strikes

Wednesday 9 May 2018

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

Deadlift 10-8-5-3-5

For time:

  • 200m Run

  • 80 Kettlebell Swings

Thursday 10 May 2018

0:45 on/0:30 off Until you complete:

  • 100 Single Skips

  • 90 Jumping Jacks

  • 80m Farmer’s Carry (inside or loop the parking lot)

  • 70 Squats

  • 60 AbMat Sit-ups

  • 50 Banded Side-Steps (25/25)

  • 40 1-hand Kettlebell Swings (20/20)

  • 30 Box Jumps

  • 20 Back Extensions

  • 10 cal Row

28:00 time cap

Friday 11 May 2018

12:00 to find max load for Complex:

1 Squat Clean + 2 Front Squats OR 1 Squat Snatch + 2 Overhead Squats

Kettlebell Strict Press 8/8 – 5/5 – 3/3 – 3(5/5)

Tabata: alternate

(1) push-ups & squats

rest 2:00, then:

(2) dip hold top & bottom

Saturday 12 May 2018

“Team ‘Badger’” In teams of 2, complete 3 Rounds For Time as I go/You go (1 partner works while other rests, run together):

  • 50 Squat Cleans @ lower of 42.5/30 kg or 40% 1RM

  • 50 pull-ups

  • 800m Run

  35:00 time cap

Sunday 13 May 2018

AMRAP 25:00:

  • 120 Single Skips or 50 Double Unders

  • 25 Deadlifts @50% 1RM

  • 20 Double Kettlebell Swings

  • 15 Plank Ring Rows

  • 10 Toes to Bar

Rest 5:00, then, for time:

  • Run 1 Mile (adjust to finish in <9:00)

Get There Faster in the Slipstream

Group Workouts 30 April – 6 May 2018

Monday 30 April 2018

“Mary” AMRAP 20:00:

  • 5 Handstand Push-Ups

  • 10 1-Leg Squats (aka “pistols”) (5/leg)

  • 15 Kipping Pull-ups

Compare to 16 Sept 17, 27 Dec 16, 2 Apr 16

Tuesday 1 May 2018

  • 6*0:30/0:30 for reps: Kettlebell Snatch Left, Right

  • Rest 2:00

  • 6*0:20/0:20 for reps: KB Swing

  • Rest 2:00

  • 5*0:15/0:15 for reps: Push-ups

  • Rest 2:00

  • 5*0:10/0:10 for reps: Pull-ups

Every Minute On the Minute*6: 0:25 in Hollow hold, plank, or other core work

Wednesday 2 May 2018

Snatch or Clean & Jerk 3-3-2-2-2-1-1-1 for max…

…alternate with: Weighted Pull-ups: 3-3-3-5-5-5-5-5

AMRAP 3:00

  • 20 Kettlebell swings

  • 10 Toes-To-Bar

Thursday 3 May 2018

Push Press 10-8-5-3-5-5-5

For time:

For time: Run 800m (adjust distance to finish in less than 5:00)

Rest until 10:00, then, for time:

  • 50 Double-Unders

  • 40 Kettlebell Snatches (20/20)

  • 30 Kettlebell Clean & Jerks (15/15)

  • 20 Knees-to-Elbows

  • 10 Pull-ups

Friday 4 May 2018

15-12-9 Reps for Time of:

  • Clean & Jerk @ 33% 1RM

  • C2B Pull-ups

Compare to 1 Sept 17

Saturday 5 May 2018 – Jay’s Going-Away Workout!  Join us for a special workout to see off Coach Jay!

AMRAP 14:00:

  • 26 Handstand Push-ups

  • 8 Toes-to-Bar

  • 10 Squat Cleans @lower of 42.5/30 or 50% 1RM

Sunday  6 May 2018

For Time:

  • 1,000m Run

  • 30 Heavy Kettlebell Swings

  • Run 800m

  • 30 Pull-ups

  • Run 600m

  • 30 Knees-to-Elbows

  • Run 400m

  • 30 Push-ups

  • Run 200m

Get There Faster in the Slipstream

Group Workouts 23 – 29 April 2018

Monday 23 April 2018

10-8-5-3-5-5-5 Bent Over Rows

7 Rounds For Time:

  • 20m Obstacle course

  • 1 Power Clean @80% 1RM

  • 7 Push-ups

Tuesday 24 April 2018

Every Minute On the Minute * 8:

  • Odd minutes 2 Turkish Get-Ups

  • Even: 0:25 Wall Sit

2:00 Rest

EMOM * 12:

  • Odd: Max Pull-ups in 0:15 + 0:15 Squat hold

  • Even: Barbell 2 Snatches or Clean & Jerks @ 75-85% 1RM

2:00 Rest

EMOM * 8 :

  • Odd: 25 Squats

  • Even: 0:25 Jump Rope

Wednesday 25 April 2018

Sumo Deadlift 10-8-5-3-5

“Diane”  21-15-9

  • Deadlifts @lower of 100/85 or 50% 1RM

  • Handstand Push-ups

Adjust to finish in <5:00

Compare to 19Jan18, 19Oct17

Thursday 26 April 2018

“Nancy” 5 Rounds for Time:

  • 400m Run

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

20:00 Time cap

Friday 27 April 2018

Rounds for Quality in 35:00

  • 1/1 Turkish Get-ups

  • 2 Rope Climbs or 1 Rig Traverse

  • 20 Sledgehammer Strikes

  • 30 Double – Unders

  • 4 Tire Flips

  • 10 USB Reverse Rotating Lunges

  • 1 Handstand hold

Saturday 28 April 2018

Teams of 3, As Many Rounds As Possible* 7:00:

1) Plank hold

2) Run

3) Burpees

*Score is total burpees.

Rowing version: 1) Row 250m   2&3 Alternate Hold & Burpees

Sunday 29 April 2018

As Many Rounds As Possible in 40:00:

  • 200m Farmer’s Carry

  • 20 Front Rack Squats

  • 200m Run

  • 200m Plate  or Sandbag Carry

  • 20 Overhead Squats w/Plate or Sandbag

  • 200m Run

  • 20 Push-ups

Get There Faster in the Slipstream

Group Workouts 16 – 22 April 2018

Monday 16 April 2018

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 Back Extensions

  • 40 Jumping Pull-ups

  • 40 Hang Power Cleans

  • 0:40 Handstand Hold

  • 40 Burpee-Box-Jump-Overs

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

Tuesday 17 April 2018

Push Press 8-5-5-3 w/u; Jerk: 3-2-1-1-1 for max

12:00 AMRAP:

  • 6 Front Squats @50-60% 1RM

  • 8 Pull-ups

  • 10 Ball Slams

Wednesday 18 April 2018

Staggered stance Deadlift 5/5, 4/4, 3/3, 2(5/5)

As many rounds & reps as possible in 8(1:30 work/1:30 rest)*

  • 6 Toes-to-Bar

  • 8 Kettlebell Deadlifts

  • 10 Wall Balls

  • 40m Plate Carry

*begin rounds where you left off

Thursday 19 April 2018

Squat 10-8-5-3-5-5-5 for heavy 5

Weighted Pull-ups 5-5-5 for heavy 5

4+ Rounds: 1 Max handstand hold + 100 single skips or max Double-Unders (if >40)

Friday 20 April 2018

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

EMOM *18:00

  • Odd Minutes: 10 USB or KB Reverse Rotating Lunges + 5 USB or KB Front Squats

  • Even Minutes: 0:25 Barbell Front Rack static hold

Saturday 21 April 2018

AMRAP 20:00

  • 16 Partner Ball Thrusters

  • 16 Partner Side Throws

  • 16 Partner Ball Slams

  • 16 Partner Ball Sit-ups

KB Conga line 3:00 of :10 on /:10 off

Compare to 14 Oct 17

Sunday 22 April 2018  – Earth Day!

AMRAP 40:00

  • 1 Rope Climb (sub: 3 pull-ups)

  • 200m Plate Carry

  • 3 Deadlifts @75% 1RM or Heavy KB

  • 400m Run

  • 5 Kettlebell Snatches per hand (5/5)

  • 6 Goblet Squats w/snatch kettlebell

Get There Faster in the Slipstream

Group Workouts 9 – 15 April 2018

Monday 9 April 2018

Snatch or Clean & Jerk 3-3-2-2-1-1-1 for max

  • Include 2 warm-up & 3*max pull-ups between sets

2 Rounds, for max quality reps 0:30 work/0:30 Rest:

  • Kettlebell Snatch Non-Dominant

  • Kettlebell Snatch Dominant

  • Strict Press Non-Dominant

  • Strict Press Dominant

  • Double Swings

  • Push-ups

Tuesday 10 April 2018

10 Rounds Each For Time: 1 length Tire Drag as fast as possible, rest as needed between efforts.

During rest, rotate: 1-leg balance (both sides), agility ladder, & hollow or plank holds

Wednesday 11 April 2018

Weighted Pull-ups: 5-5-5

3 Rounds For Time, rest 1:1, then 3 Rounds For Time:

  • 5 Squat Cleans @75% 1RM

  • 10 Box Jumps

  • 15 AbMat Sit-ups

Thursday 12 April 2018

4*400m Runs Rest 2:1 (adjust distance to be around 2:00 per run)  If <45 degrees (or preference), sub 500m Rows

Friday 13 April 2018

Weighted Pull-up 3-3-3-3-3 (if here Wednesday, do Bent Over Rows instead)

13 Rounds for Time:

  • 13 Thrusters @ 33% (sub Wall Balls)

  • 13 Bar-Over-Burpees (sub: over ball)

Time Cap: 20:00

Compare to Friday 13 October 2017

Saturday 14 April 2018

Alternating with a partner, 20 Rounds (10 per partner) for time:

  • 10 KB Push Presses (1 bell, 5/side)

  • 100’ Burpee Runs

Sunday 15 April 2018

“Roy”   5 Rounds For Time:

  • 15 DL (102.5/70 or 55% 1RM)

  • 20 Box Jumps (24/20)

  • 25 Kipping pull-ups

30:00 time cap

Compare to 3 Dec 17, 28 Sept 16, 17June16

Get There Faster in the Slipstream

Group Workouts 2 – 8 April 2018

Monday 2 April 2018

Weighted Pull-ups 3-3-3 work: 5-5-5
Deadlift 8-5-3 work: 5-5-5
Strict Press 8-5-3 work: 5-5-5

AMRep 2:00  AbMat Sit-ups

Tuesday 3 April 2018

2 Rounds for Reps:

  • 1:00 Max Reps Kettlebell Goblet Squats Left

  • KB Goblet Squats R

  • Goblet Squats

  • 2:00 rest between rounds

4 Rounds For Time:

  • 15 Front Squats @60% 1RM from Floor

  • 200m Farmer’s carry

Wednesday 4 April 2018

Back Squat 10-8-5-3 work: 3-3-3 find heavy triple, 3:00 rest b/t work sets

For Time:

  • 5 Deadlifts @60% 1RM

  • 30 Walking Lunges

  • 10 Kettlebell Push Presses (medium wt.)

  • 10 Deadlifts

  • 60 Walking Lunges

  • 15 KB Push Presses

  • 5 Deadlifts

  • 30 Walking Lunges

Thursday 5 April 2018

15:00 Slackline/1-foot balance practice w/1:00 side plank/side b/t attempts

5 Rounds For Reps:

  • 0:25 Jumping Jacks

  • 0:20 Rest

  • 0:25 V-ups

  • 0:20 Rest

  • 0:25 Jump Rope (SS or DU)

  • 0:20 Rest

  • 0:25 Max Pull-ups

  • 0:20 Rest

Friday 6 April 2018

For time:

  • 10 AbMat sit-ups

  • 20 Double-Unders/40 Single Skips

  • 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

Compare to 26 Dec 17

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

Saturday 7 April 2018

With a partner:

AMRAP 5:00 (1) Run 200m (2) As Many Repetitions as possible Wall Balls,  then:

AMRAP 5:00 (1) Run 200m (2) AMRep Plank Ring Rows,   then:

AMRAP 5:00 (1) Run 200m (2) AMRep Kettlebell Deadlifts

Pull-ups: Partner-assisted 5-5-5-5-5

Sunday 8 April 2018

For Time:

  • 300 Single Skips OR 1,000m Row Then:

  • 5 Rounds: 5 Pull-ups 10 Push-ups 15 Squats  Then:

  • 300 Single Skips OR 1,000m Row   Then:

  • 5 Rounds: 5 Pull-ups 10 Push-ups 15 Squats

Start with either 300 Single Skips or the Row 1k, then do the other during the workout.

Get There Faster in the Slipstream

Group Workouts 26 March – 1 April 2018

Monday 26 March 2018

Snatch or Clean & Jerk 3-3-2-2-2 sub: Squat variation

EMOM * 10:

  • Even: 3 Back Squats @70% 1RM

  • Odd: 15 Russian Kettlebell Swings

Tuesday 27 March 2018

Pull-Up Progression 5*5

For Quality:

  • 80m Farmer’s Carry (heavy)

  • 10/10 Kettlebell Windmills OR 3/3 Turkish Get-Ups

  • 0:30 Extended Plank hold

  • 80m Bear Hug Carry

  • 2x Agility Ladder

  • 75 Single Skips

Wednesday 28 March 2018

Tabata:

  • Dip Holds (Alternate Top & Bottom)

  • Rest 5:00 (mobility)

  • Pull-ups (4 rounds) + Plank Ring Rows (4 rounds)

  • Rest 5:00 (balance)

  • Kettlebell Snatches (alternate by round) or Swings

  • Rest 5:00 (mobility)

  • Squats (4 Rounds)

  • Hanging L-Sit or AbMat Sit-ups (4 Rounds)

Thursday 29 March 2018

“Fran” 21-15-9 reps for time of:

  • Thrusters

  • Kipping Pull-ups

Adjust to finish in <5:00

Compare to 24 Nov 17 7 Aug 17, 6 Jan 17, 13 Oct 16

The story of “Fran”

Friday 30 March 2018

Kettlebell Complex: 5*3(3 C&J   3 Front Squats   3 Double bell Swings)

Increase weight each time, for max load (like Bear Complex)

100 reps any combination sit-ups, v-ups, knee-ups, hollow rocks, etc.

Saturday 31 March 2018

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

  • 30 KB Swings (32/24)

  • 30 Burpees

  • 30 Sit-ups

Compare to Saturday 11 November 2017

Sunday 1 April 2018

“Jackie” For time:

  • 1,000m Row

  • 50 Thrusters (20/15)

  • 30 Pull-ups

4:30 Time Cap on Row, 15:00 Time Cap for whole

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 24 Apr 16

Compare double to 7 Jan 18, 13 May 17

Get There Faster in the Slipstream

Group Workouts 19-25 March 2018

Monday 19 March 2018

4 Rounds for Quality Reps in ≤35:00:

  • Max Pull-ups

  • 8 Power Cleans @70% 1RM

  • 8 FS @ same

  • 4 Jerks @ same

Options: Barbell or Kettlebell (KB may increase to 5 or 6 rounds)

Tuesday 20 March 2018

Stagger stance or 1-leg Deadlift 5/5, 4/4, 3/3, 3(5/5)

2 Rounds, AMRAP 1:00 work/1:30 rest:

  • Kettlebell Clean & Jerks

  • Kettlebell Thrusters

  • 1-hand Kettlebell swings

  • 10 2-Hand Kettlebell swings + 5 Push-ups

Compare to 30Nov17

Wednesday 21 March 2018

Press variation 10-8-5-3-5-5-5

Squat Variation 10-8-5-3-5-5-5

Thursday 22 March 2018

EMOM * 4:00 each station:

  • 2 Rope Climbs (sub: 14 OH Ring Rows)

  • Max Sit-ups in 0:30 seconds

  • Max Push-ups in 0:30 seconds

  • 14 Wall Balls

  • Row as far as possible in 0:30 seconds

  • 14 Kettlebell Swings

  • 14 USB Lateral Deadlifts

  • 1 Length Tire Drag

Friday 23 March 2018

“44,” AMRAP 11:00 each:

  1. @ warm-up pace:

    1. 4 Gym Runs

    2. 6 Push-ups

    3. 5 Pull-ups

    4. 6 Sit-ups

    5. 5 Ring Rows

  2. Max Effort

    1. 11 Kettlebell Snatches Non-Dominant hand

    2. 11 KB Snatches Dominant  hand

    3. 4 Rope Climbs (or 11 Pull-ups + 11 squats)

  3. Max Effort

    1. 44 Cal Row, then, AMRAP in the time remaining:

      1. 22 Wall Balls

      2. 22 Double Unders

      3. 22 Toes-to-Bar

  4. Max Effort

    1. 44 USB Clean & Press (sub: double kettlebell clean & press OR barbell C&J @50% 1RM)

    2. in time remaining: Max Pull-ups

Saturday 24 March 2018

18.5

Sunday 25 March 2018

EMOM 24:00:

  • 1 Deadlift

  • 1 Hang Squat Clean

  • 1 Jerk

  • 1 Thruster

All @70% lowest 1RM or 15kg OR do a Kettlebell, dumbell, or sandbag version

Get There Faster in the Slipstream