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Group Workouts 25 – 31 March 2019

Monday 25 March 2019

Strict Pull-ups EMOM *10  Do 1-3 or EZ# for you

200m Overhead Front Rack Carry

Rest 3:00, then:

Accumulate 3:00 in Hollow Position.  Every time you break, do 50 Single Skips or 25 Double-Unders

Rest 3:00, then:

200m OHFR Carry

Tuesday 26 March 2019

Strict Press 10 – 8 – 5 – 3 – 5 – 5 – 5  Between sets do 20 AbMat Sit-ups

5 Rounds Each for Time:

  • 200m Run

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Squats

  • Rest 1:00 between Rounds

Wednesday 27 March 2019

Back Squat 10 – 8 – 5 – 3 – 5 – 5 – 5

  • Between work sets, do 3 box jumps as HIGH as possible

EMOM *15  1 Clean & Jerk or Snatch @75% 1RM + 3 Strictest Pull-ups

Thursday 28 March 2019

Bench Press  10 – 8 – 5 – 3 – 5 – 5 – 5

  • Between sets do 5 – 10  Ring Rows

For Time: 2,000m Row

Rest 1:1, then:

1x Max Push-ups

Friday 29 March 2019

Strict Pull-ups EMOM *10  Do 1-3 or EZ# for you

AMRAP 23:00

  • 200m Run or 250m Row (may alternate)

  • 12 Kettlebell Swings

  • 12 Push-ups

  • 12 Wall Balls

  • 12 Hollow Rocks or AbMat Sit-ups

Saturday 30 March 2019

“Nicole” AMRAP 20:00

  • 400m Run

  • Max Pull-ups

Compare 28Sept17

Sunday 31 March 2019

“Badger” Solo OR in teams of 2 (as I go/You go)

3 RFT:

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

  • 50 pull-ups

  • 800m Run

  40:00 time cap

Compare 12May18

Get There Faster in the Slipstream

Group Workouts 18 – 24 March 2019

Monday 18 March 2019

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

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

120m or 5:00 Farmer’s Carry

Tuesday 19 March 2019

AMRAP 20:00

  • 10 Ring Rows

  • 15 Burpees

  • 60m Shuttle Run (5, 10, 15m)

Wednesday 20 March 2019

“Fran” 21-15-9 reps for time of:

  • Thrusters

  • Kipping Pull-ups

Adjust to finish in <5:00

Compare to 7Jan19, 11 Dec 18     https://www.youtube.com/watch?v=-2nsZ9Lbz-9

Thursday 21 March 2019

4 Rounds For Time:

  • 80 Double-Unders or 100 Single Skips

  • 40 Wall Balls OR Kettlebell Swings

  • Front Rack Hold @90%+ 1RM:

  • Round 1: 1:00

  • Round 2: 0:45

  • Round 3: 0:30

  • Round 4: 0:15

Compare 9Jan19

Friday 22 March 2019

Jasmine’s Workout:

EMOM 25:00:

  • 1 Deadlift

  • 1 Hang Squat Clean

  • 1 Jerk

  • 1 Thruster

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

Saturday 23 March 2019

19.5

Sunday 24 March 2019

“45” – To Be Announced

Group Workouts 11 – 17 March 2019

Monday 11 March 2019

“The Lyon”  5 Rounds, Each for Time of:

  • 7 Squat Cleans @75/60kg or 60% 1RM

  • 7 Shoulder-to-Overhead @ same

  • 7 Burpee Chest-to-Bar Pull-ups (Rx: bar should be 6” above your reach)

Tuesday 12 March 2019 – Guest Day!

EMOM * 25: 5 Rounds of:

  • 10 Kettlebell Thrusters

  • 20 1-Hand Kettlebell Swings or Snatches (10 L/10 R)

  • 10 Strictest Pull-ups

  • 20 Push-ups

  • 10 Deadlifts (barbell or Kettlebell/Dumbbell) @60% 1RM

(1 Exercise per round, so minute 1 do 10 Thrusters, minute 2 do 20 KB swings, etc.)

Wednesday 13 March 2019 – Guest Day!

4 Rounds, Each for Time:

  • Row 400m

  • 50 Bodyweight Squats

  • Rest at least 1:1

5:00 Rest, then

Accumulate 2:00 in Hanging L-Sit, Hollow hold, etc.

Thursday 14 March 2019

AMRAP 12:00

  • 1 Squat Snatch @70% 1RM   (sub C&J)

  • 3 Clean & Jerks @ same    (sub Front Squat)

  • 30 Double-Unders or 70 Single Skips

Friday 15 March 2019

“Lynne” 5 Rounds for Max Reps:

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

  • Strict Pull-ups

Move immediately from bench press to pull-ups. Score reps for each exercise.  Compare 4Jan19, 27June15

Saturday 16 March 2019 

19.4

Sunday 17 March 2019

AMRAP 40:00

  • 1 Rope Climb (sub: 3 pull-ups)

  • 80m Plate Carry

  • 3 Deadlifts @75% 1RM or Heavy KB

  • 400m Row OR 100 Single Skips

  • 5 Kettlebell Snatches per hand (5/5)

  • 6 Goblet Squats w/snatch kettlebell

Get There Faster in the Slipstream

Group Workouts 4 – 10 March 2019

Monday 4 March 2019

3 Rounds for time:

  • 40 Wall Balls

  • 30 Kettlebell Swings (28/20)

  • 20 Pull-ups

  • 10 Push-ups

  • 0:30 Front Rack Hold from the Floor @75% Clean 1RM

Tuesday 5 March 2019

“Tailpipe”    10 RFT (each rows 5x & holds 5x):

  • Partner 1 Rows 250m

  • Partner 2 Double KB Static Hold (24/16 kg)

Wednesday 6 March 2019

Snatch or Clean & Jerk 3-3-2-2-2-1-1-1 for max
Front Squat 5-5-5-5-5

Thursday 7 March 2019

For Time: Row 1,000m

Then 4 Rounds:

  • 10 Chest-to-Bar Pull-ups

  • 9 Handstand Push-Ups

  • 8 1-leg Squats (4/4)

Then: 50 Double-Unders or 100 Single Skips

Friday 8 March 2019

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

EMOM *10

  • 10 Kettlebell Swings

  • 10 Push-ups

Saturday 9 March 2019 – 19.3

19.3

Sunday 10 March 2019

Run 800m/Row880m

7 Rounds:

  • 8 Pull-ups

  • 10 Squats

  • 12 Push-ups

  • 14 KB Deadlifts

  • 80m Farmer’s Carry

Run 800m/Row880m

30:00 Time Cap

Get There Faster in the Slipstream

Group Workouts 25 February – 3 March 2019

Monday 25 Feb 2019

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

  • Clean

  • Bench Press

  • Over Head Squat

Compare 3Jan18

Tuesday 26 Feb 2019

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

  • Back Squat

  • Strict Press

  • Deadlift

Wednesday 27 Feb 2019

4 Rounds, Each for Time:

  • 250m Row w/o straps

  • 10 Kettlebell Push-Presses

  • 20 Knees-to-Elbows

  • Rest 3:00 between rounds

Thursday 28 Feb 2019

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

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

  • Kettlebell Snatches (Non-Dominant)

  • Kettlebell Snatches (Dominant)

  • Kettlebell Shoulder-to-Overhead

  • Kettlebell 2-hand Swings

  • Goblet Squats

Friday 1 March 2019

15:00 to find heavy set of 10 Shoulder-to-overhead 2-3 warm-up sets, max 3 attempts

7 Rounds for Time:

  • 20m Bear Crawl

  • 1 Power Clean @85%

  • 6 Pull-ups

Compare 1Mar18

Saturday 2 March 2019

19.2!

Sunday 3 March 2019

AMRAP 35:00

  • 30 Double Kettlebell Swings

  • 25 Wall Balls

  • 20  2-Kettlebell “Suitcase” Deadlifts

  • 15 Knees-To-Elbows

  • 10 Ring Push-Ups

  • 5 Muscle-Ups

Get There Faster in the Slipstream

Group Workouts 18 – 24 February 2019

Monday 18 Feb 2019 – Cardio & Core Begins!

CF Open 17.3
8:00 to do 3 Rounds:

  • 6 Chest-to-Bar Pull-ups

  • 6 Squat Snatches @42.5/30 or 33% 1RM

If you finish within the time limit you get 4:00 additional to do 3 Rounds: 7 C2B Pull-ups  5 Squat Snatches@60/42.5 or 50% 1RM

If you finish within the time limit you get 4:00 additional to do 3 Rnds 8 C2B  4 Squat Snatches@75/55 or 70% 1RM

If you finish within the time limit you get 4:00 additional to do 3 Rnds 9 C2B 3 Squat Snatches @100/75 or 80% 1RM

If you finish within the time limit you get 4:00 additional to do 3 Rnds. 10 C2B 2 Squat Snatches @ 115/95 or 90% 1RM

If you finish within the time limit you get 4:00 additional to do 3 Rnds. 11 C2B 1 Squat Snatch @120.5/110 or 100% 1RM

Tuesday 19 Feb 2019

Barbell Good Morning  10-10-8-8-8-8

“San Francisco Crippler”  For Time:

  • 30 Back Squats at 60% 1RM

  • 1,000m Row

Compare to 20Feb18, 15 Nov 17, 15 Sept 17, 12 Aug 16, 25 Nov 2015

Wednesday 20 Feb 2019

“Mary” AMRAP 20:00

  • 5 Handstand Push-Ups

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

  • 15 Kipping Pull-ups

Compare to 16 Sept 18

Thursday 21 Feb 2019

AMRAP 35:00

  • 50 Double-Unders / 100 Single-Skips

  • 40m Kettlebell Farmer’s Carry

  • 30 AbMat Sit-ups

  • 20 Wall Balls

  • 10 Ball Slams

Compare 11Dec18

Friday 22 Feb 2019

  • Back Squat 10-8-5-3-5-5-5

  • Walking Lunges 3*20 @33% Squat Max

  • 1-Leg Kettlebell Deadlift 3*8/8

Saturday 23 Feb 2019

19.1 & Chili Cookoff!

Sunday 24 Feb 2019

AMRAP 40:00:

  • 80m Kettlebell Carry (1 Overhead, 1 Front Rack, switch at 1/2 way sub: both front rack)

  • 20 Front Rack Squats with your Kettlebells

  • 50 Double-Unders/100 Single Skips

  • 80m Plate  or Sandbag Carry

  • 20 Bear Hug Squats w/Plate or Sandbag

  • 50 Double-Unders/100 Single Skips

  • 20 Push-ups

Get There Faster in the Slipstream

Group Workouts 11 – 17 February 2019

Monday 11 Feb 2019

3 Rounds for Time of:

  • Row 250m OR 60 Double-Unders

  • 21 Wall Balls

  • 12 Chest-to-Bar Pull-ups

Tuesday 12 Feb 2019

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

For Time: 50 Kettlebell Snatches

Wednesday 13 Feb 2019

Open 15.2
0-3:00 2 Rounds of:

  • 10 Overhead Squats @42.5/30 or 33% 1RM

  • 10 Chest-to-Bar Pull-ups

3-6:00

  • 12 Overhead Squats

  • 12 Chest-to-Bar Pull-ups

Etc., adding 2 Repetitions until you can no longer complete the required work in the 3:00 Window

Thursday 14 Feb 2019

Strict Press 10-8-5-3-5-5-5

4 Rounds of 1:00 Each for Max Reps of:

  • Kettlebell Snatches (switch hands every 5 or 10 reps)

  • AbMat Sit-ups

  • Kettlebell or Barbell Deadlifts @40% 1RM

Friday 15 Feb 2019

“DT” 5 RFT:

  • 12 Deadlifts

  • 9 Hang Power Cleans

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

Time Cap: 12:00

Compare to: 17Nov18, 24Aug18, 10July18, 20May17, 3Dec16, 5Aug16

Saturday 16 Feb 2019

New You Graduation Workout!

With a Partner, AMRAP 10:00 of:

  • 20 WB (hit target, partner catches)

  • 15 Partner deadlifts @60/55kg

  • 10 Plank Hand Slaps

Sunday 17 Feb 2019

Rounds For Quality in 35:00:

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

  • 2 HSPU as strict as possible

  • 3 Strictest Toes to Bar

  • 4/4 Kettlebell Windmills

  • 5/5 USB Reverse Rotating Lunges

  • 6 Tire Flips

  • 7/7 1-Leg KB Deadlifts

  • 8/8 1-Legged Squats

Get There Faster in the Slipstream

Group Workouts 4 – 10 February 2019

Monday 4 Feb 2019

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

3 Rounds for Time:

  • 60 Squats

  • 30 Knees-to-Elbows

  • 30 Ring Push-ups

Tuesday 5 Feb 2019

Weighted Chest-to-Bar Pull-ups 1-1-1-1-1
Weighted Dip 1-1-1-1-1

Row 2,000m For Time

Wednesday 6 Feb 2019

3(AMRAP 2:00/Rest 2:00)

  • 16 Box Jumps

    8 Kipping Pull-ups

Rest 8:00 then:

AMRAP 10:00:

  • 16 Kettlebell Swings

  • 8 Handstand Push-ups

Compare 5 June 18

Thursday 7 Feb 2019

Staggered Stance Deadlift 5/5 – 5/5 – 5/5 – 5/5 – 5/5

17.5: 10 Rounds for Time of:

  • 9 Thrusters (42.5/30 or 33% 1RM)

  • 35 Double-Unders/70 Single Skips

18:00 Time Cap

Compare 7 Sept 18

Friday 8 Feb 2019

5 Rounds, Each for Time:

  • 20 Wall Balls

  • 20 Kettlebell Swings

  • 20 Box Jumps (lower than usual)

  • 20 Push-Presses @33% 1RM

  • Row 200m

  • Rest 2:00

Saturday 9 Feb 2019

CF OPEN WOD 16.4, AMRAP 13:00 of:

  • 55 Deadlifts @33% (Rx 61/43.5)

  • 55 Wall Balls 20/10 to 10’/9’

  • 55 cal Row

  • 55 Hand-Release Push-ups (Rx HSPU)

Sunday 10 Feb 2019

“Dunn” AMRAP 19:00

  • 3 Muscle-ups (sub: 3 hardest Pull-ups + 3 Dips OR Rope Climbs)

  • 60m Shuttle Sprint (to 5, 10, & 15 meters)

  • 6 Burpee Box Jump-Overs [normal height]

Compare 27 Sept 18

Get There Faster in the Slipstream

Group Workouts 28 January – 3 February 2019

Monday 28 January 2019

Hang Power Clean 1-1-1-1-1

Push Jerk 1-1-1-1-1 (from rack)

Tabata: Row for Distance

Tuesday 29 January 2019

10:00 EMOM

  • 3 Squat Cleans @80-85%

  • 3 C2B Pull-ups (or hard variation)

2 rounds of: 0:30 work/0:30 rest of:

  • kettlebell snatch left

  • kettlebell snatch right

  • kettlebell clean + jerk left

  • kettlebell clean + jerk right

  • double bell swings

Wednesday 30 January 2019

Pull-up Progression: 5-5-5-5-5 Weighted, Negatives, or other difficult-for-5 version

For Time:

  • 50 Box Jumps Higher than usual

  • 50 Kettlebell Swings  32/24 or heavier than usual

  • 50 Knees-to-Elbows

  • 50 Wall Balls heavier or higher than usual

  • 50 Burpees

Thursday 31 January 2019

27-21-15-9 Reps for time of:

  • Squat Cleans @33% 1 RM

  • Ring Dips

10:00 Time Cap

Friday 1 February 2019

Staggered Stance Deadlift 5/5 – 5/5 – 5/5 – 5/5 – 5/5

For Time:

  • 50 Jumping Alternating Lunges

  • 50 Pull-ups

  • 50 Push-presses @33% 1RM

  • 50 Back Extensions

  • 50 Toes to Bar

Saturday 2 February 2019

AMRAP 25:00

For total rounds & reps:

Partner 1: 100m Farmer’s Carry while Partner 2:

  • AMRAP:

    • 5 Ball Slams

    • 5 Wall Balls

    • 5 Push-ups

    • 5 Ring Rows

Partner 1 picks up where 2 left off.

Sunday 3 February 2019

AMRAP 35:00

  • 80m Front Rack Carry to start and after each even # round, after Odd # rounds 50 Double-Unders or 100 Single Skips

  • 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 w/permission

Get There Faster in the Slipstream

Group Workouts 21 – 27 January 2019

Monday 21 Jan 2019

~10:00 To Find Turkish Get Up 1/1 Max

2 Rounds of 0:30 for max reps + 0:30 Rest of:

  • Toes-to-Bars

  • Dips

  • Deadlifts@33% 1RM

  • Handstand Push-ups

Tuesday 22 Jan 2019 – Guest Day!

4 Rounds EACH for Time:

  • Row 500m

  • 10 Overhead Squats @ 60% 1RM

  • Rest 3:00

Wednesday 23 Jan 2019 – Guest Day!

For Time:

  • 12 Pull-ups

  • 12 Dips

  • 80 Single Skips

  • 9 Pull-ups

  • 9 Dips

  • 80 Single Skips

  • 6 Pull-ups

  • 6 Dips

  • 80 Single Skips

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

Thursday 24 Jan 2019

10* Tire Drag width for time, rest at least 1:30

Push Press 10-8-5-3-5-4-3-2-1 for max

Friday 25 Jan 2019

Back Squat 10-8-5-3-2-1-1-1

Walking Lunges 3*20 @33% Squat Max

100 Kettlebell Swings for Time  5:00 time cap

Saturday 26 Jan 2019

For Time:

800m Row

Then, 3 Rounds of:

  • 15 Deadlifts @50% 1RM

  • 15 Handstand Push-ups

  • 15 Pull-ups

  • 100 Single Skips or 50 DU

Sunday 27 Jan 2019

AMRAP 35:00

  • 10 Box Jump @higher than usual

  • 20 1-Arm Overhead Squats (10/10) DB or KB

  • 25 AbMat Sit-ups

  • 80m Farmer’s Carry

Get There Faster in the Slipstream