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Group Workouts 16-22 July 2018

Monday 16 July 2018

Handstand holds & Double-Under practice

4*800m Run      Rest 1:1, during which, use “Stair-Step Superventilation” (5) breaths mouth/mouth superventilation  (7) breaths nasal/mouth superventilation   (9) breaths nasal only superventilation  (can do 3/5/7 instead)

Tuesday 17 July 2018

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

AMRAP 12:00

  • 6 Kettlebell Snatches (3/3)

  • 6 Kettlebell Clean & Jerks (3/3)

  • 6 C2B Pull-ups

  • 54 Double-Unders (108 Singles)

Wednesday 18 July 2018

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

Thursday 19 July 2018

Staggered Stance Deadlift 5/5, 5/5, 5/5, 5/5, 5/5

“Newport Crippler”  For Time:

  • 30 Back Squats at Lower of Bodyweight or 60% 1RM

  • 1 Mile Run

Friday 20 July 2018

“Mary” AMRAP 20:00

  • 5 Handstand Push-Ups

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

  • 15 Kipping Pull-ups

Compare to 30 April 18, 27 Dec 16, 2 Apr 16

Saturday 21 July 2018

AMRAP 25:00

Partner 1: 200m Farmer’s Carry

Partner 2: AMRAP

  • 5 Pull-ups

  • 5 Handstand Push-ups

  • 5 Squats

    • for 1st 12:30, then switch to:

  • 5 Push-ups

  • 5 Box Jumps

  • 5 Double Kettlebell Deadlifts

Sunday 22 July 2018

For Time:

  • 15 Squat Cleans @40% thruster max

  • 30 Toes-To-Bar

  • 30 Box Jumps (24/21)

  • 15 Dips

  • 30 Double KB Shoulder-to-Overhead

  • 30 Double-Unders

  • 15 Thrusters (same bar)

  • 30 Pull-ups

  • 30 Burpees

  • 300’ OH Walking Lunge w/20/10kg plate OH

35:00 time cap

Get There Faster in the Slipstream

Group Workouts 9 July – 15 July 2018

Monday 9 July 2018

Jefferson Deadlift 5/5 – 5/5 – 5/5 – 5/5 to a weight difficult but do-able for 5 each side.

0:45 Work/0:15 Rest, Round 1 Non-Dominant hand, Round 2 Dominant Hand:

  • Kettlebell 1-hand Swings

  • Kettlebell Thruster

  • 1-Kettlebell Staggered Stance Deadlift

  • Kettlebell Push Press

  • Russian Twists

  • Rest 1:00 between rounds

Tuesday 10 July 2018

8/8, 7/7, 6/6, 5/5 1-Leg Kettlebell Deadlift

“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: 5Jan18, 20May17, 3Dec16, 5Aug16

Wednesday 11 July 2018

Back Squat 5-5-5-5-5 to 75-80%

Run 1 mile for time

Thursday 12 July 2018

Each Segment for Time:

  • 400m Weighted Carry

  • Rest 2:00

  • 50 Kettlebell Snatches (25/hand)

  • Rest 2:00

  • 40 Wall Balls

  • Rest 2:00

  • 30 Pull-ups

  • Rest 2:00

  • 20 Barbell Deadlifts @ 60% 1RM

  • Rest 2:00

  • 10 Barbell Ground-to-Shoulder @ same as Deadlifts

Happy Friday the 13! 

Weighted Pull-up 3-3-3-3-3

13 Rounds for Time:

  • 13 Thrusters @ 33% (sub Wall Balls)

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

13:00 Mercy rule

Saturday 14 July 2018

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

  • 30 KB Swings (32/24)

  • 30 Burpees

  • 30 Sit-ups

Sunday 15 July 2018

AMRAP 40:00:

  • 200m Weighted Carry

  • 20 Walking Lunges w/your weight

  • 1 Rope Climb

  • 1 Monkey Traverse

  • 20 Sledgehammer strikes

  • 5 Tire Flips

*May start on different elements to free up equipment

Compare to 1Oct17

Get There Faster in the Slipstream

Group Workouts 2 July – 8 July 2018

Monday 2 July 2018

Staggered Stance Deadlift 5/5 – 5/5 – 5/5 – 5/5 to weight difficult but do-able for 5 each side.

2 Rounds of 0:45 Work/0:15 Rest. Round 1: Non-Dominant hand, Round 2: Dominant Hand

  • Kettlebell Snatches

  • Kettlebell Thruster

  • Kettlebell Windmills

  • Kettlebell Suitcase Deadlift

  • Toes-To-Bar (Bring toes to L or R hand)

  • Rest 1:00 between rounds

Tuesday 3 July 2018

Strict Press 5-5-5-5-5 to ~75-80%

Back Squat 5-5-5-5-5 to 5 RM

Accumulate 2:00 each in Hollow Hold & Back Extension

Wednesday 4 July 2018

“Collin” 6 Rounds For Time:

  • 400m Weighted Carry (Rx 50#)

  • 12 Push Presses (Rx 52/40kg, or 50% 1RM)

  • 12 Box Jumps (24/21”)

  • 12 SDHP (Rx 42.5/30) SUB KB Swings 32/24kg

35:00 Time Cap

Thursday 5 July 2018

Back Squat 5-5-5-5-5 to ~75-80%

Rounds For Quality in 20:00:

  • 1 Rope Climb

  • 2 Handstand Push-Up as strict as possible

  • 3 Strict Toes to Bar

  • 4 1-Legged Squats

  • 5 Kettlebell Windmills per side

  • 6 USB Reverse Rotating Lunges

  • 7 USB Deadlifts

  • 8 USB Front Rack Good Mornings

Friday 6 July 2018

Snatch or Clean & Jerk 3-3-2-2-2 for heavy double

EMOM *14

  • Odd: 5 Strict Pull-ups + 3 Squats

  • Even: 5 Deadlifts @65% 1RM

Saturday 7 July 2018

AMRAP 25:00

Partner 1: 200m Run while Partner 2

AMRAP:

  • 5 Ball Slams

  • 5 Wall Balls

  • 5 Burpees

  • 5 Ring Rows

Partner 1 picks up where 2 left off.  For total rounds & reps.

Sunday 8 July 2018

Filthy 50. 50 reps for time of:

  • Box Jumps

  • Jumping Pull-ups

  • Kettlebell Swings (24/16 kg)

  • Walking Lunges

  • Knees-to-Elbows

  • Push Press (20/15 kg)

  • Back Extensions

  • Wall Balls (20/15#)

  • Burpees

  • Double-unders (sub 120 single skips)

35:00 time cap

Compare to: 21-May-2016, 4-Jan-2016, 26-Aug-2016

Get There Faster in the Slipstream

Group Workouts 25 June – 1 July 2018

Monday 25 June 2018

Complex: Snatch Grip Deadlift + Snatch+ OHS   *OR*  Clean Grip DL + Squat Clean + Front Squat: 3-3-3-3 for max

Back Squat 5-5-5-5-5 to ~75-80%

Tuesday 26 June 2018

Bench Press 5-5-5-5-5 to ~75-80%

Nasal breathing only: AMRAP 12:00

  • 10 Plank Ring Rows

  • 8 Toes-to-Bar

  • 6 1-Legged Squats

  • 4 Handstand Push-ups

Wednesday 27 June 2018

Strict Press 5-5-5-5-5 to ~75-80%

4* AMRAP (2:30 work/1:00 rest):

  • 20 Kettlebell Snatches (10/10)

  • 15 Front Rack Squats

  • 10 Push-ups

  • 5 Pull-ups

*Pick up where you left off*

Thursday 28 June 2018

Power Clean 3-3-3-3-3 to ~80-85%

14(0:30 Work/0:30 Rest): Carry any style.  Adjust weight/style to be ~80% effort each round

Friday 29 June 2018

Staggered Stance Deadlift 5-5-5-5-5 to ~75-80%

4 Rounds, EACH for time:

  • 200m Run

  • 40 KB Front Rack Walking Lunges

  • Rest ~3:00 between efforts

Saturday 30 June 2018

In teams of 2: AMRAP 21:00

Partner 1 does 200m Run or 220m Row while:

Partner 2 does 20 WB or as many as they can do while partner 1 runs.

Switch.

At 7:00, switch to Ring Rows

at 14:00, switch to Push-ups

Sunday 1 July 2018

In the manner of the song, do 1 rope climb, 2 HSPU + 1 rope climb, 3 FS+2HSPU+1 rope climb, etc.

12 Days of Xmas (Halfway there!):

  • 1 Rope Climb

  • 2 HSPU

  • 3 FS (from floor or re-rack from BS, 40% BS 1 RM)

  • 4 BS (from floor, 40% BS 1 RM)

  • 5 Pull-ups

  • 6 Burpees

  • 70′ Bear Crawl

  • 8 Wall Balls

  • 9 Push-ups

  • 10 KB Swings

  • 11 Box Jumps

  • 12 Deadlifts (40% BS 1 RM)

40 Minute Time Cap

Get There Faster in the Slipstream

Group Workouts 18 – 24 June 2018

Monday 18 June 2018

AMRAP-Q 35:00, Nasal breathing only:

  • 80m Waiter Walk (40/40)

  • 50 SS or 20 Double-Unders

  • 20 Walking Lunges

  • 15 Ring Rows

  • 10 Push-ups

  • 5 Toes-to-Bar as slowly as possible

  • 1 Jefferson Curl as slowly as possible

Tuesday 19 June 2018

6* Agility ladder.  Between attempts: balance on 1 foot for 0:30/side + SS/DU practice.

“Annie” 50-40-30-20-10 Reps for Time of:

  • Double-Unders

  • AbMat Sit-ups

Wednesday 20 June 2018

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

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

  • Ring Dips

Adjust difficulty to finish in <5:00

Compare to 1 Feb18, 29 Nov 17

Thursday 21 June 2018

Alternate: Push-Press & Weighted Pull-up 5-5-5-5-5 each

Deadlift 8-5-3-5

100 KB Swings for Time

Friday 22 June 2018

Back Squat 5-5-5-5-5 to ~75-80%

RFQ in 20:00:

  • 1 Rope Climb

  • 2 HSPU as strict as possible

  • 3 Strictest Toes to Bar

  • 4 1-Legged Squats

  • 5 Kettlebell Windmills per side

  • 6 USB Reverse Rotating Lunges

  • 7 USB Deadlifts

  • 8 USB Front Rack Good Mornings

Saturday 23 June 2018

RFQ in 10:00:

  • 0:30/side Balance on 1 foot

  • 1*agility ladder

  • 1*max pull-ups (or 5 negatives)

  • 5/5 KB Windmills

AMRAP 15:00, In teams of 3:

1 Team Member: 5/5 Staggered stance deadlifts 30m farmer’s carry   While 2&3 KB static hold     All: 5 Burpees

1 Member does DL & FC while partners do KB static hold, when member is back from FC, all do 5 burpees together

Sunday 24 June 2018

Build your own Workout!  You must (subject to the usual adjustments) do all of the following, but in any order & segmented however you like:

  • 300 Single Skips

  • 1,600m Row

  • 1 Mile Run

  • 50 Kettlebell or Dumbbell Snatches (25/25)

  • 40 USB Clean & Press

  • 30 Strictest Pull-ups

  • 20 Push-ups

  • 10 Toes-to-Bar

  • 5 Rope Climbs (Floor Pulls or diff’t from your pull-up variation)

45:00 time cap

Get There Faster in the Slipstream

Group Workouts 11 – 17 June 2018

Monday 11 June 2018

Weighted Pull-ups 5-5-5-5-5 to ~75-80%

4 Rounds, EACH Run is for Time:

  • 400m Run

  • Rest 1:00

  • 5 Deadlifts @70% 1RM

  • 1:00 Rest

Tuesday 12 June 2018

10:00 Handstand/Jump Rope Work

“Tailpipe” in teams of 2 or 3, 5 Rounds for Time of:

  • 250m Row

  • Kettlebell Static Hold

Each partner rows 5 times and does the static hold 5 times

Wednesday 13 June 2018

Push-press 5-5-5-5-5-5 to ~75-80%

20(0:30 Work/0:30 Rest) as 2 Rounds of:

(1) Kettlebell Snatch Left

(2) Kettlebell Snatch Right

(3) Kettlebell Clean & Jerk Left

(4) Kettlebell Clean & Jerk Right

(5) Double Kettlebell Swings

(6) Double Kettlebell Front Rack Carry

(7) Pull-ups

(8) Push-ups

(9) Knees-to-Elbows

(10) Back Extensions

Thursday 14 June 2018

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

“Susan” 5 Rounds For Time:

  • 200m Run

  • 10 Squats

  • 10 Push-ups

Friday 15 June 2018

6* Agility ladder – pick one style & work on going as fast as possible

Rounds For Quality in 30:00:

  • 1 Rope climb

  • 80m Waiter’s Walk

  • Row As far as possible in 10 pulls

  • 20 Russian Twists

  • Max Handstand Hold

  • 80m Suitcase Carry

Saturday 16 June 2018 – THROWDOWN!
All Classes Cancelled!  Come enjoy the action starting at 8:00AM SHARP!

Sunday 17 June 2018

  • Run 1,200m (around the block)

  • 50 Wall Balls

  • 50 Sit-ups

  • Run 800m

  • 40 Wall Balls

  • 40 Sit-ups

  • Run 600m

  • 30 Wall Balls

  • 30 Sit-ups

  • Run 400m

  • 20 Pull-ups

  • 20 Walking Lunges

  • Run 200m

  • 10 Pull-ups

  • 10 Walking Lunges

40:00 Time Cap

Get There Faster in the Slipstream

Group Workouts 4 – 10 June 2018

Monday 4 June 2018

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

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

Tuesday 5 June 2018

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

Wednesday 6 June 2018

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

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

Accumulate 2:00 each in hanging L-sit & side plank (each side)

Thursday 7 June 2018

3-3-2-2-1-1-1 for max load of Complex:

  • Squat Clean

  • Hang Power Clean

  • Jerk

“Litvinov Sprints” 3 Rounds EACH for time:

  • 8 Front Squats @75% 1RM

  • 200m Sprint

Rest 1:1 between efforts

Friday 8 June 2018

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

Compare to 26 Dec 17

Saturday 9 June 2018

In teams of 2, for Reps:

2 Rounds (each runs 1x & does WB 1x)

  • Partner A 400m Run/Row

  • Partner B Max Wall Balls

Immediately into:

2 Rounds:

  • Partner A 400m Run/Row

  • Partner B Max Deadlifts

@60% 1RM or Heavy Kettlebell

Sunday 10 June 2018

AMRAP 35:00

Run 600m to start and between each round, after which, by round #:

  1. 8 OHS

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

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

Get There Faster in the Slipstream

Group Workouts 28 May – 3 June 2018

Monday 28 May 2018 – Memorial Day!

“Murph”   For Time:

  • 1 Mile Run

  • 100 Pull-ups

  • 200 Push-ups

  • 300 Squats

  • 1 Mile Run

50:00 Time cap.  Break up the bodyweight exercises any way you like, to total the above or your target number of repetitions.

Compare to 22 Oct 17, 29 May 17

Tuesday 29 May 2018

Rounds for Quality in 30:00:

  • 1 Width each:

    • Spiderman

    • Crawl of Choice

  • 40m Bear Hug Carry

  • 10 Kettlebell Deadlifts

  • 15 Sit-ups or Hollow Rocks

  • 4 Scorpions (take your time!)

Wednesday 30 May 2018

10:00 Handstands & Jump rope practice

Sumo Deadlift 10-8-5-3-5

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

Thursday 31 May 2018

4 Rounds For Time:

  • 400m Run/Row (alternate)

  • 30 Kettlebell Swings

  • Front Rack Holds @90% Front Squat 1RM:

    • Round 1: 1:00

    • Round 2: 0:45

    • Round 3: 0:30

    • Round 4: 0:15

Friday 1 June 2018

Every Minutes On the Minute * 24:00:

  • 1 Deadlift

  • 1 Hang Squat Clean

  • 1 Jerk

  • 1 Thruster

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

Compare to 25Mar18

Saturday 2 June 2018

Teams of 3, 1 works at a time, switch as needed.  2 Rounds for Reps, 2:00 each exercise:

  • Kettlebell Push-presses

  • Ring Rows

  • Goblet Squats

  • Toes-to-Bar

  • Kneeling Kettlebell or Plate Halos

  • Jumping Lunges

Sunday 3 June 2018

10(0:30 work 0:30 rest)

  • Odd: Kettlebell Swings

  • Even: Hollow or Plank Holds

Rest 5:00, then, for Time:

  • 800m Farmer’s Carry

Get There Faster in the Slipstream

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