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CrossFit & CrossFit Endurance WODs 24-30 July 2017

Sunday 30 July

Endurance

Training for Half Marathons in September!

15-20 min drills/warm-up, Tabata Sprints

Saturday 29 July

CrossFit

Warm-Up:  400m Farmer’s Carry, 10(squats, cossacks, lunges, swinging triceps)

With a Partner, 7 RFT:

  • 20 Partner Wall Balls (toss to partner)

  • 20 Box Jumps (alternate)

    • each partner does 10 of each exercise every round

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

Endurance

Training for Half Marathons in September!

20-30 Minutes of drills/warm-up, 10k@80% 5k Race Pace

Friday 28 July

CrossFit

Warm-Up: 1 width inchworms, BP 5-5-3-2-2

Bench Press 3*5@80-85% w/1:00+ DU practice between sets

4 Rounds, Each for Time of:

  • Run 400m, Rest ~3:00 between

Cool-Down: rolling forward fold pike & split, karate chop on floor

Endurance

Training for Half Marathons in September!

Do CrossFit

Thursday 27 July

CrossFit

Warm-Up: 10(arm circles f/b, side bends, leg swings, squats), 4 cartwheels, BS 5-5-3-2-2

Back Squat 3*5@80-85% 1RM

Handstand Holds/Walks + DU practice

Cool-Down: Couch, cheerleader w/arms across, 6 pt rainbows,

Endurance

Training for Half Marathons in September!

30-45 minutes of drills/warm-up then 4-5*1,000m w/easy 600m between each

Wednesday 26 July

GUEST DAY! All Guests Workout for FREE!

CrossFit

Warm-Up: Run 400m, 1:00 Goblet Squat hold, Movement instruction & practice/find your challenging version of the workout

5 Rounds For Time:

  • 1 Rope Climb (substitute: 2 pull-ups + 2 Squats)

  • 12 Toes To Bar

  • 1 Rope Climb (2/2)

  • 12 KB Squat Cleans (substitute: KB swings or deadlifts)

Cool-Down: Band; arm, shoulder, hip f&b w/ wrist/finger stretches

Endurance

Training for Half Marathons in September!

Do CrossFit

Tuesday 25 July

GUEST DAY! All Guests Workout for FREE!

CrossFit

Warm-Up: Pose® Running Drills, 3-2-1 reps each exercise

  • Run 1 Mile*

  • 100 AbMat Sit-ups

  • 100 Back Extensions (segment as needed)

  • Run 1 Mile*

*adjust runs so ≤ 8:00 very hard effort

Cool-Down: couch or standing quad; cheerleader w/arms across, low lunge, 6-pt rainbows

Endurance

Training for Half Marathons in September!

AM: 20-30 minutes of drills, 4-6*600m w/400m EZ between

PM: do CrossFit

Monday 24 July

CrossFit

Warm-Up: 2:00 box prayer, 10(squats, cossacks) duck walk, bear crawl; Burgener (squat clean); Cleans 3-3-3-3 to 80%

10:00 EMOM: 2 Squat Cleans @80% 1RM (or 65% BS 1RM)

Deadlift 5@50%1RM, 70%, 5@80%, 3@85%

50 V-Ups/Straddle-ups (alternate)

Cool-Down: couch, seated forward fold, cat/cow

Endurance

Training for Half Marathons in September!

CrossFit Endurance Recovery WOD, 3-4 RFQ, 10-12 reps each:

  • Sit-ups

  • Back Extensions (Supermans)

  • Kettlebell Swings

  • Push-ups

  • Air Squats

OR: Yoga/Mobility

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

CrossFit & CrossFit Endurance WODs 17-23 July 2017

Sunday 23 July

Endurance

Training for Half Marathons in September!

30:00 Drills, Tabata sprints

Saturday 22 July 

CrossFit

Warm-Up: Band: arm, shoulder, hip front & back; Run 800m, 20 walking lunges, 2 widths each: crab walk, bear crawl

Movement Instruction & Practice

With a Partner, AMRAP 15:00:

  • 6 Synchronized KB/DB Thrusters

  • 6 Synchronized Pull-ups

Cool-Down: Band: wrap, child’s pose, calf (front or back)

Endurance

Training for Half Marathons in September!

20-30 Minutes of drills/warm-up, 5k@85% 5k Race Pace

Friday 21 July

CrossFit

Warm-Up: Row 500m, PVC work, Deadlift 5@ 40%, 60%, 70 % w/4 pull-ups b/t sets

For Time: 12-9-6

  • Strict Pull-ups  –  Every time you break on pull-ups, do 3 burpees

  • Deadlifts @70% 1RM

800m Farmer’s Carry.  Every time you set the weights down, do 10 Squats

Cool-Down: calf/wrist, karate chop, dolphin @ wall

Endurance

Training for Half Marathons in September!

Do CrossFit or Mobility

Thursday 20 July

CrossFit

Warm-Up: 4 widths bear crawl, 2 widths toy soldiers, 10 squats, 10 cossacks, 4 scorpions; Burgener (snatch); 3-3-3 reps each (careful with that snatch/c&j transition!)

AMRAP 20:00 (barbell):

  • 15 Snatches

  • 15 Clean & Jerks

  • 15 Thrusters

  • 15 Deadlifts

  • 1:00 rest between exercises (i.e. do 15 snatches, rest 1:00, do 15 c&j, rest…etc.)

Use higher of 60% Lowest 1RM or 15kg

Cool-Down: wide-legged forward fold w/twists, low lunge, up/down dog

Endurance

Training for Half Marathons in September!

30-45 minutes of drills/warm-up then 3-4*1,000m w/3:00 rest between

Wednesday 19 July

CrossFit

Warm-Up: 1:00 (Dolphin @ wall, karate chop), 10(arm circles f/b, swinging triceps, log splitters) BP 5-5-3-2-2

Bench Press 3*5@80-85% w/1:00+ DU practice between sets

For Time:

  • 100 Double-Unders

  • 50 Calorie Row (or 400m Run)

  • 25 Weighted Step-ups (20/16 kg/hand; 24/21” box))

Cool-Down: Karate chop, calf/wrist, standing quad, cat/cow

Endurance

Training for Half Marathons in September!

Do CrossFit

Tuesday 18 July

CrossFit

Warm-Up: Row 500m PVC Work, Burgener, Clean 5@40%, 3@60%, 2@70%, 80%

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

  • Clean (from floor)

  • Bench Press

  • Overhead Squat

Compare to 3 Mar 17, 4 Jan 17, 10 Aug 16, 13 Jan 16, 11 Sep 15

Cool-Down: up/down dog transitions, low lunge

Endurance

Training for Half Marathons in September!

AM: 20-30 minutes of drills/warm-up then 5k@90% of 5k Race pace

PM: do CrossFit

Monday 17 July

CrossFit

Warm-Up: Row 500m PVC Work, BS 5@bar, 50%, 3@65%, 2@75, 85%

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

  • Back Squat

  • Strict Press

  • Deadlift

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

Cool-Down: couch, super tri, seated forward fold

Endurance

Training for Half Marathons in September!

Do CrossFit or Yoga/Mobility

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

CrossFit & CrossFit Endurance WODs 10-16 July 2017

Sunday 16 July 

Endurance

September Half Marathons!

30-45 minutes of drills/warm-up then 3-4*1,000m w/3:00 rest between

Saturday 15 July 

CrossFit

Warm-Up: Run 200m, Burgener (clean), 10 squat jumps, 3-2-1 reps

“Hidalgo”

  • Run 2 Miles

  • Rest 2 minutes

  • 20 Squat Cleans @102.5/85 or 50% 1RM

  • 20 Box Jumps (24”/21”)

  • 40 Walking lunge steps with 20/10kg plate held overhead

  • 20 Box Jumps (24”/21”)

  • 20 Squat Cleans @102.5/85 or 50% 1RM

  • Rest 2:00

  • Run 2 Miles

45:00 time cap

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, 3rd Squadron, 2nd Stryker Cavalry Regiment, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds caused by an improvised explosive device. Two weeks earlier, he had been hit by another improvised explosive device. He stayed in country and on patrols.

Cool-Down: up/down dog, pigeon

Endurance

September Half Marathons!
Do CrossFit or off

Friday 14 July 

CrossFit

Warm-Up: 1 width, Chameleon walk, BP 5@bar, 40%, working weight w/5 Ring rows b/t

Bench Press 3*Max reps @lower of body weight or 50% 1RM

Alternate with: 3*Max reps ring rows (adjust difficulty to approximately equal # of BP reps)

At least 3:00 rest b/t sets

Handstand/Double-Under practice

Cool-Down: Band: arm, shoulder, wrap, super trim

Endurance

September Half Marathons!

Do CrossFit

Thursday 13 July

CrossFit

Warm-Up: 1 width inchworms, toy soldiers, 0:30 Plank L, Center, R

45-30-15 Reps (or seconds) of:

  • AbMat Sit-ups,

  • Back Extensions,

  • L-Sit hold (sec),

  • Plank hold (sec)

800m Farmer’s Carry.  Every time you put the weight down, do 15 air squats

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

Endurance

September Half Marathons!
AM: 20-30 minutes of drills/warm-up then 5k@90% of 5k Race pace

PM: do CrossFit

Wednesday 12 July

CrossFit

Warm-Up: Run 400, 1:00/side cossack hold, 10 sit-ups, Burgener (hang snatch)

Hang Snatch 3-3-3-3, between sets, perform 1 set max pull-ups (adjust difficulty so you can do 8-15 reps)

5 Rounds For Time:

  • 20 KB Snatches

  • 25 Goblet Squats

  • 30 Russian Swings

  • 1:30 Rest

*Use the same KB throughout if possible*

Cool-Down: couch, cobbler’s pose w/wrist stretch, arms across

Endurance

September Half Marathons!
Do CrossFit or Yoga/Mobility

Tuesday 11 July

CrossFit

Warm-Up: Run 400m, 1:00 Goblet Squat hold, Burgener (C&J)

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

w/u2: run 200m, 10 squats, 10 cossacks, 200m run, 15 KB swings, 5 box jumps

4 Rounds For Time:

  • 15 Box Jumps (30/24 or highest you can jump)

  • Run 400m

Cool-Down: low lunge w/hamstring stretch, up/down dog (calf focus)

Endurance

September Half Marathons!

AM: Do CrossFit

PM: 15-20 min drills, 3 miles at 80% effort

Monday 10 July

CrossFit

Warm-Up: Row 375m, 10 side-change push-ups, 10(v-ups, straddle-ups)

Bench Press 10-8-6-4-2-2

w/u2: run 400m, 10 Arm Circles f/b, 10 back claps, 10 Ring rows, 200m run, 5 pull-ups, 5 push-ups

4 Rounds For Time:

  • 12 Chest-to-Bar Pull-ups

  • Run 400m

Cool-Down: karate chop, super triceps, cheerleader w/arms across

Endurance

September Half Marathons!
Run EZ 20-30:00 (stay below 6/10 perceived effort)

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

CrossFit & CrossFit Endurance WODs 3-9 July 2017

Sunday 9 July

Endurance

Obstacle Course Racing Preparation:

Warrior Dash RACE WEEK!  Tough Mudder 7/15 & 22

Tough Mudder: Run 5-8k, preferably on trails, easy & fun;

Warrior Dash: get a massage, do gentle yoga or mobility, bask in the glow of your achievement!

Saturday 8 July

CrossFit

Warm-Up: 2(200m run, 10 squats, 10 cossacks, 4 pull-ups, 3 burpees)

“Rene”   7 RFT:

  • 400m Run

  • 42 Walking Lunges

  • 15 Pull-ups

  • 9 Burpees

35:00 Time Cap

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet.

Cool-Down: couch, low lunge w/hamstring stretch, Golmukasana

Endurance

Obstacle Course Racing Preparation:

Warrior Dash RACE WEEK!  Tough Mudder 7/15 & 21

Do CrossFit

Friday 7 July

CrossFit

Warm-Up: 4 widths bear crawl, 10(arm circles f/b, back claps, 4-point squats, log splitters), movement instruction & practice

15:00 Quality Work:

  • 1 Handstand hold

  • 10 USB Rotating Reverse Lunges

  • 10 USB Clean & Press

  • 100m Farmer’s Carry

AMRAP 10:00:

  • 10 Box Jumps (30/24” or higher than usual)

  • 10 One-Legged Squats (aka “pistols”)

Cool-Down: vajrasana, low lunge, scorpion, fire log

Endurance

Obstacle Course Racing Preparation:

Warrior Dash RACE WEEK!  Tough Mudder 7/15 & 20

Do CrossFit

Thursday 6 July

CrossFit

Warm-Up: 400m Run, leg swings, 10 PVC good mornings, 8 Turkish Get-Ups (4/side)

Deadlift^ 10-5-3-1-1-5/5*-3/3-1/1 reps

^0:30 Hanging L-Sit or 20 Hollow Rocks between all sets.

*Jefferson Deadlift, 5/side, etc.

Cool-Down: 5*J-Curls, scorpions

Endurance

Obstacle Course Racing Preparation:

Warrior Dash RACE WEEK!  Tough Mudder 7/15 & 19

Yoga or Mobility

Wednesday 5 July

CrossFit

Warm-Up: 2*10(arm circles f/b, back claps, swinging triceps)

20:00 Headstand/Handstand & Pull-up Progressions (see board)

W/U 2: 10-10-10 Russian KB Swings or Snatches w/progressively heavier weight, Burgener (snatch), find working weight

1:00 Work, 1:00 Rest:  Accumulate 50 Snatches as fast as possible @ the heavier of 50% 1RM or 20kg

Cool-Down: hands-clasped forward fold, low lunge; LAX upper back

Endurance

Obstacle Course Racing Preparation:

Warrior Dash RACE WEEK!  Tough Mudder 7/15 & 18

Do CrossFit, Warrior Dash @ 75% effort, KB swings instead of barbell snatches

Tuesday July 4th!

CrossFit

Warm-Up: Farmers vs. Lumberjacks; movement instruction & practice

“Pike”   5 RFT:

  • 20 Thrusters @35/25 or 40% 1RM

  • 10 Strict Ring Dips

  • 20 Push-ups

  • 10 Strict HSPU

  • 50m Bear Crawl

25:00 Time Cap

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor.

Cool-Down: Triple bully, hands-clasped forward fold, low lunge.

Endurance

Obstacle Course Racing Preparation:

Warrior Dash RACE WEEK!  Tough Mudder 7/15 & 17

Tough Mudder: Do CrossFit

Warrior Dash: 20:00 walk/jog + 15:00 yoga or mobility work

Monday 3 July

CrossFit

LONG SOCKS RECOMMENDED!

Warm-Up: Row 650m, PVC work, Band: shoulder, karate chop, super triceps

Jerk* 3-3-3-3-3-3-3

*1 Rope Climb between sets (sub: floor pulls)

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

Endurance

Obstacle Course Racing Preparation:

Warrior Dash RACE WEEK!  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!

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

CrossFit & CrossFit Endurance WODs 26 June – 2 July 2017

Sunday 2 July 

Endurance

Obstacle Course Racing Preparation Warrior Dash 7/8, & Tough Mudder 7/15 & 22

Run 5-8k, preferably on trails, easy & fun

Saturday 1 July

CrossFit

Warm-Up: Run 600m, 10 kb swings, 10 squats, 10 cossacks, Run 400m, 10 swinging triceps, 10 back claps, 10 log splitters, Burgener (clean); find working weight, 3-2-1 reps

5 RFT:

  • 7 Squat Cleans @50% 1RM

  • 14 Russian KB Swings @24/16

Cool-Down: couch, low lunge w/hamstring stretch, Golmukasana

Endurance

Obstacle Course Racing Preparation Warrior Dash 7/8, & Tough Mudder 7/15 & 21

Do CrossFit

Friday 30 June

CrossFit

Warm-Up: 2(200m run, 10 squats, 10 cossacks, 10 dips); find Muscle Up version

“Hortman” AMRAP 45:00:

  • 800m Run

  • 80 Squats

  • 8 Muscle-ups (sub 14: overhead pulling motion + 14 dips)

Overhead pulling progression: Ring Rows, Overhead Ring Rows, Pull-ups: Jumping, Banded, Kipping, Strict, Chest-to-bar, Strict Chest to Bar, Jumping U or, banded MU, MU

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident. 

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

Endurance

Obstacle Course Racing Preparation Warrior Dash 7/8, & Tough Mudder 7/15 & 20

Do CrossFit

Thursday 29 June

CrossFit

Warm-Up: Run 400m, 10 ring rows, 10 push-ups, run 400m, 10(back claps, arm circles f/b, swinging triceps); Burgener (snatch)

Snatch 3-2-2-1-1-1 for load

4 Rounds For Repetitions:

  • Run 400m

  • Max Unbroken Pull-ups

Time Cap: 16:00

Cool-Down: Band: arm, shoulder, calf + wrist

Endurance

Obstacle Course Racing Preparation Warrior Dash 7/8, & Tough Mudder 7/15 & 19

Yoga or Mobility

Wednesday 28 June

CrossFit

Warm-Up: 1 width: Russian twists, over/unders, burpee broad jumps, bear crawl; BS 5@ bar, 40%

Death By:

  • Burpee + Back Squat @40% 1RM

  • REST 3:00, then:

  • Burpee + Strict Press @40% 1RM

  • REST 3:00, then:

  • Burpee + Deadlift @40% 1RM

Description: 1st minute do 1 burpee & 1 back squat. 2nd Minute do 2 each, etc. until you cannot complete required repetitions.  Rest 3:00, then do 1 burpee & 1 strict press, etc. until cannot complete required burpees & deadlifts.

Cool-Down: hands-clasped forward fold, seated twist

Endurance

Obstacle Course Racing Preparation Warrior Dash 7/8, & Tough Mudder 7/15 & 18

Do CrossFit

Tuesday 27 June

CrossFit

Warm-Up: Zip/Zap

Accumulate 2:00 in chin-over-bar hang, change grip as desired

w/u2: Burgener (clean), 5-2-1 reps ea. ex.

Broken “Elizabeth”:    21-15-9 Reps for Time, 1:00 work, 1:00 Rest (get as far as possible in 1:00, rest 1:00, pick up where you left off, repeat until finished)

  • Squat Cleans (62.5/42.5 or 50% 1RM)

  • Ring Dips

Cool-Down: calf & wrist, super tri, standing quad, 6-pt rainbows

Endurance

Obstacle Course Racing Preparation Warrior Dash 7/8, & Tough Mudder 7/15 & 17

Do CrossFit

Monday 26 June

CrossFit

Warm-Up: Band: arm, shoulder, wrap; Run 400m, 10 ring rows, 10 push-ups, run 400m, 10(back claps, arm circles f/b, swinging triceps)

Strict Press 3-3-3-3-3-3  w/Handstand Progression between sets

Cool-Down: Band: arm, shoulder, wrap

Endurance

Obstacle Course Racing Preparation 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!

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

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