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Group Workouts 17 – 23 September 2018

Monday 17 Sept 2018

Hang Power Snatch or Clean 1-1-1-1-1-1-1-1  OR Front Squat 5-5-5-5-5

Every Minute On the Minute *10:

  • 10 Kettlebell Swings + 5 Push-ups OR 4 USB Clean & Press

Tuesday 18 Sept 2018

4 Rounds for Time:

  • 25 Push-Presses @33% 1RM  OR KB/DB

  • 600m Run

  • 75 Double Unders  or 150 Single Skips

Wednesday 19 Sept 2018 – GUEST DAY!

3 Rounds for Time:

  • 30 Pull-ups

  • 400m Run

15:00 Time cap

Thursday 20 Sept 2018 – GUEST DAY!

10*2:00 to complete:

  • 40m Bear Hug Carry (choose your weight/object)

  • Max Reps Kettlebell Snatches

  • Rest 1:00 Between Rounds

Friday 21 Sept 2018

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

Saturday 22 Sept 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 23 Sept 2018

  • Run 1,200m

  • 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

Compare to 17 June 18

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Group Workouts 10 – 16 September 2018

Monday 10 Sept 2018

Strict Press 7-7-7-7-7-7-7

Every Minute On the Minute *10:

  • 10 Kettlebell Swings + 5 Push-ups

Tuesday 11 Sept 2018

  • Row or Run 2001m (1 time around the block), then 11 reps of:

  • Box Jumps (30”/24”)

  • Thrusters (Rx 57.5/37.5 [125#/85#])

  • Burpee-Chest to Bar Pull-ups

  • Power Cleans (Rx 80/55  [175#/120])

  • Handstand Push-Ups

  • Kettlebell Swings (Rx 32/24)

  • Toes to Bar

  • Deadlifts (Rx 80/55  [175#/120#])

  • Push Jerk (Rx 50/35 [110#/75#])

  • Run or Row 2001m (whichever you have not done yet)

40:00 Time Cap

Wednesday 12 Sept 2018

Handstand Progression

Deadlift 7-7-7-7-7-7-7

Thursday 13 Sept 2018

5 Rounds for Time:

  • 400m Run

  • 30 Kettlebell Snatches (≤16kg, 15/15)

Friday 14 Sept 2018

Rounds for Quality in 20:00:

  • 200m Weighted Carry

  • 3 Rope Climbs

40-30-20-10 Reps for Time of:

  • Box Jumps (higher than usual)

  • AbMat Sit-ups

Saturday 15 Sept 2018

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

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

  • 100’ Burpee Runs

Sunday 16 Sept 2018

“Mary” AMRAP 20:00:

  •  5 Handstand Push-Ups

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

  • 15 Kipping Pull-ups

Compare to 20 July 18, 30 April 18, 27 Dec 16, 2 Apr 16

Get There Faster in the Slipstream

Group Workouts 3 – 9 September 2018

Monday 3 Sept 2018

3 Rounds for Time:

  • 1,200m Run

  • 20 Strictest Pull-ups

  • 30 Romanian Deadlifts @20kg/16kg

Tuesday 4 Sept 2018

4 Rounds for Time:

  • 400m Run

  • 15 Handstand Push-ups

  • 1 Rope Climb  (sub: 3 pull-ups + 3 squats)

1:00 Rest Between Rounds

Wednesday 5 Sept 2018

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

Back Squat 5-5-5-5-5

Thursday 6 Sept 2018

  • 100 Pull-ups

  • 80 Sit-ups

  • 60 Single-leg Squats

  • 40 Calorie Row

  • 20 Single Kettlebell/Dumbbell Push-Presses

Friday 7 Sept 2018

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

Saturday 8 Sept 2018

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

  • 30 KB Swings (32/24)

  • 30 Burpees

  • 30 Sit-ups

Sunday 9 Sept 2018

AMRAP 40:00:

  • 200m Kettlebell Farmer’s Carry

  • 20 Front Rack Squats with your Kettlebells

  • 200m Run

  • 200m Plate  or Sandbag Carry

  • 20 Overhead Squats w/Plate or Sandbag

  • 200m Run

  • 20 Push-ups

Compare: 29 April 2018

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Group Workouts 27 August – 3 September 2018

Monday 27 August 2018

Every Minute On the Minute*10:

  • 10 Kettlebell Swings

  • 5 Push-ups

4 Rounds for Time:

  • 25 Sit-ups

  • 8 Pull-ups

  • 400m Run

Tuesday 28 August 2018

AMRAP 15:00

  • 30 Squats

  • 20 Handstand Push-ups

  • 10 Deadlifts @40% 1RM

Wednesday 29 August 2018

Run 4*400m @80% effort, rest 1:1

Death By Kettlebell Swing: start the clock, on 1:00 do 10 KB swings. Minute 2, do 12. Minute 3 do 14, etc., increasing by 2 each round. Continue until you cannot complete the required number of swings.

Thursday 30 August 2018

Pull-ups 5-5-5-5-5

5 Rounds for Time:

  • 200m Farmer’s Carry

  • 20 Deficit Push-ups (hands on dumbbells)

  • 10 Dumbbell/Kettlebell Push Jerks @≤20kg

Friday 31 August 2018

Deadlift 1-1-1-1-1-1-1-1

AMRAP 7:00

  • 50 Double-Unders/100 Single Skips

  • 10 Overhead Squats @≤40kg

Saturday 1 September 2018

“Kev” With a Partner, AMRAP 26:00:

  • 6 Partner Deadlifts @lower 90%1RM

  • 9 Synchronized Bar-Facing Burpees

  • 15m Partner Barbell Carry w/your DL bar

Sunday 2 September 2018 

– Closed –

Happy Labor Day Weekend!

Get There Faster in the Slipstream

Group Workouts 20 – 26 August 2018 MEMBER APPRECIATION WEEK!

Monday 20 August 2018 – Theme: Rock Star

“Linda” 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps for Time of:

  • Bench Press (@ Bodyweight OR @50% 1RM)

  • Squat Clean (@ 75% Bodyweight OR @50% 1RM)

  • Deadlift (@150% Bodyweight OR @50% 1RM)

35:00 Time Cap

Tuesday 21 August 2018 – Theme: Twin Day

“Nancy” 5 Rounds for Time:

  • 400m Run

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

20:00 Time cap

Wednesday 22 August 2018 – Theme: Heros & Villains

“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:

  • 400m Run

  • 21 KB US Swings or Snatches 24/16)

  • 12 Pull-ups

12:00 time cap

Compare to 24Apr16

Compare double to 13 May 17

Thursday 23 August 2018 – Theme: Nerd

“Collin” 6 RFT:

  • 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 Kettlebell Swings 32/24kg

35:00 Time Cap

Friday 24 August 2018 – Theme: Decade Day

“DT” 5 RFT:

  • 12 Deadlifts

  • 9 Hang Power Cleans

  • 6 Push Jerks

  • All at (Rx 70/47.5, or 50% lowest 1 RM)

Time Cap: 12:00

Compare to: 10July18, 20May17, 3Dec16, 5Aug16

Saturday 25 August 2018  – F&F BBQ

AMRAP 15:00

  • 10 Partner Deadlifts

  • 12 Toss-to-Partner Wall Balls

  • 14 Plank Hand Slaps

Sunday 26 August 2018

Filthy 50. 50 reps each of:

  • Box Jumps

  • Jumping Pull-ups

  • Kettlebell Swings (24/16)

  • Walking Lunges

  • Knees-To-Elbows

  • Push Presses (20/15)

  • Back Extensions

  • Wall Balls (20/15)

  • Burpees

  • Double-Unders

35:00 time cap

Compare to: 8July18, 21May2016, 4-Jan-2016

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Group Workouts 13 – 19 August 2018

Monday 13 August 2018

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

Hang Power Snatch 1-1-1-1-1

Push Jerk 1-1-1-1-1

Tuesday 14 August 2018

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 15 August 2018

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 16 August 2018

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

  • Squat Cleans @33% 1 RM

  • Ring Dips

10:00 Time Cap

Friday 17 August 2018

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 Burpees

Saturday 18 August 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 19 August 2018

AMRAP 35:00

Run 600m to start and between each round  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+) 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

Compare 10 June 18

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Group Workouts 6 – 12 August 2018

Monday 6 August 2018

For Reps: 5(AMRAP 1:00 60% 1RM  /  2:00 Rest):

  1. Snatches

  2. Overhead Squats

  3. Clean & Jerks

  4. Thrusters

  5. Deadlifts

Round 1, do 1:00 snatches.  Round 2, do OHS.  Etc.

Tuesday 7 August 2018

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

Wednesday 8 August 2018

3 Rounds for Reps:

  • AMRAP 1:00

    • Burpees

  • AMRAP 3:00

    • 7 Deadlifts @ 50% 1RM

    • 7 Box Jumps

  • AMRAP 3:00

    • 6 Kettlebell Snatches

    • 6 Goblet Squats

Thursday 9 August 2018

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

(sub: Goblet, FS, BS)

Friday 10 August 2018

For Time:

  • 5 Muscle-ups or Hardest Pull-up Version

  • 50 Double Unders/100 Single Skips

  • 4 MU

  • 40 DU/80 SS

  • 3 MU

  • 30 DU/60 SS

  • 2 MU

  • 20 DU/40 SS

  • 1 MU

  • 10 DU/20 SS

12:00 Time Cap

Saturday 11 August 2018

Team “Kelly”  5 Rounds For Time:

  • 400m Run

  • 30 Wall Balls  (20/14#)

  • 30 Box Jumps (24”/20”)

  • Rest 2:00 between rounds

Run together, do reps I go/you go.

Sunday 12 August 2018

“Rich”

For Time:

  • 13 Squat Snatches @ 50% 1RM,

  • then 10 Rounds of:

    • 10 Pull-ups

    • 100m Sprint

  • then:

  • 13 Squat Cleans @ same

Get There Faster in the Slipstream

Group Workouts 30 July – 5 August 2018

Monday 30 July 2018

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

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

Deadlift 8-5-3-5

Stair-Step Superventilation b/t work sets or as needed

Tuesday 31 July 2018

“Diane” 21-15-9 repetitions for time of:

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

  • Handstand Push-ups

Adjust to finish in <5:00

Compare to 25April18, 19Jan18, 19Oct17

Wednesday 1 August 2018

Run 1 Mile For Time

Rest 10:00, during which movement I&P, 3-2-1 reps each exercise

For time, 15-12-9 of:

  • Knees-to-Elbows

  • Thrusters @ 65% 1 RM or empty bar (whichever is higher)

Thursday 2 August 2018

Rounds For Quality in 35:00:

  • 1 Rope Climb

  • 5 Tire Flips

  • 10 Ring Push-ups

  • 20 Sledgehammer Strikes

  • 20 USB Side Deadlifts (10/10)

  • 250m Weighted Carry

Friday 3 August 2018

“Wittman” 7 Rounds for Time:

  • 15 Kettlebell Swings (24/16 or lower)

  • 15 Power Cleans (45/30 or 50% 1RM)

  • 15 Box Jumps (24/20” or lower)

30:00 time cap

Compare to 4July16, 26Oct14

Saturday 4 August 2018

I go/You go, AMRAP 8:00:

  • 8 Pull-ups

  • 8 Push-ups

  • 8 Squats

Immediately into AMRAP 8:00:

  • 40m Farmer’s Carry

Sunday 5 August 2018

AMRAP 40 Min:

  • 10 Kettlebell Front Rack Squats

  • 15 Double Kettlebell Push-Presses

  • 20 Double Kettlebell Swings

  • 25 Russian Twists

  • 400m Run

 

Get There Faster in the Slipstream

Group Workouts 23 – 29 July 2018

Monday 23 July 2018

2 Rounds:

  • 400m Run

  • 5 Squat Cleans @70% 1RM

  • Rest 2:00 between rounds  During which, Stair-Step Superventilation,

then:

2 Rounds:

  • 5 Squat Cleans @70% 1RM

  • 400m Run

  • Rest 2:00 between rounds

Tuesday 24 July 2018 – Guest day!  All guests workout for free all day!

4 Rounds for Time:

  • 10 Kettlebell Swings (sub: goblet squats)

  • 10 Kettlebell Rows

  • 10 Burpee Pull-ups

  • 1:00 Rest, during which Stair-Step Superventilation

Option: single or double-sided

Wednesday 25 July 2018 – Guest day!  All guests workout for free all day!

1-1-1-1 15m tire drags for load

3:00 Rest Between Rounds, during which: movement I&P

4 Rounds For Time:

  • 8 Kettlebell Front Squats

  • 10 1-hand Kettlebell Push Presses (5/5)

  • 12 Kettlebell Snatches (6/6) (sub: Deadlift or 1-or 2-hand swings)

  • 2:00 Rest between rounds

Odd: non-dominant hand

Even: dominant hand

Thursday 26 July 2018

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

ALTERNATE with:

Plank Ring Row 10-8-5-3-5-5-5 for 5 RM

Stair Step Breathing during recovery

Friday 27 July 2018

Deadlift 10-8-5-3-2-1-1

For Time:

  • 500m Row OR 400m Run

  • 50 Double Unders/100 Single Skips

  • 50 Wall Balls

  • 50 Pull-ups

  • 50 Kettlebell Swings

  • 400m Run OR 500m Row

Saturday 28 July 2018

In teams of 2:

8 Rounds for Max Reps:

  • Partner 1: run 200m

  • Partner 2:

    • Odd Rounds: Ring Rows

    • Even Rounds: Squats

Sunday 29 July 2018

AMRAP 35 Min:

  • 10 1-arm Kettlebell Front Squats

  • 15 1-hand Kettlebell Swings

  • 20 Mountain Climbers

  • 25 Sit-ups

  • 250m Weighted Carry

Odd: Non-dominant side

Even: Dominant side

Get There Faster in the Slipstream

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