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CrossFit Workouts 20-26 Nov 2017 Happy Thanksgiving!

Monday 20 November 2017

Staggered stance or Single leg sandbag, KB or barbell Deadlift:

5/5, 5/5, 5/5, 5/5, 5/5, 5/5

*No more than 3 sets heavy

Rest 2:00, then 2:00 for max reps: alternating step ups to 12” (3*20kg plates)

EMOM*10:

  • 0:30 max AbMat Sit-ups

  • 3 Tire Flips

Tuesday 21 November 2017

Bench Press 5-5-5-5-5, rest 2:00, then 1*max BP @ bodyweight

3RFQ/Reps:

  • 80m (4 lengths) tire drag backwards@medium weight

  • 20 DL @ bodyweight,

  • 1:00 Flutter Kicks

  • 2:00 rest

Wednesday 22 November 2017 – NO Class at 6:30 PM!

Nose breathing ONLY: 3 rounds:

  • 2:00 hard*

  • 3:00 recovery during which accumulate 0:30/leg 1-leg stand

  • 1:00 hard*

  • 2:00 recovery, during which ball bounce toss to bucket

*Row, Run, or Jump Rope

Thursday 23 November 2017

Happy Thanksgiving! – Gym is Closed!

Friday 24 November 2017 – ONE Class at 4:30PM ONLY!

“Fran” 21-15-9 reps for time of:

  • Thrusters

  • Kipping Pull-ups

Adjust to finish in <5:00

Compare to 7 Aug 17, 6 Jan 17, 13 Oct 16, 19 Apr 16, 8 Jan 16

https://www.youtube.com/watch?v=-2nsZ9Lbz-9

Saturday 25 November 2017 – Regular time, 9:30AM!

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

  • 30 KB Swings (32/24)

  • 30 Burpees

  • 30 Sit-ups

Sunday 26 November 2017

“Fight Gone Bad” 3 Rounds, 1:00/station, 1:00 Rest Between Rounds:

  • WB (20/15)

  • KB DL High Pull (32/24)

  • Box Jump (21/18)

  • Push Press 75/53

  • Row (cal)

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

CrossFit Workouts 13-19 Nov 2017

Monday 13 November 2017

Bench Press 5@bar, 50%, 3@65%, 2@75 & 80-85%, 3*5@80-85%.  Power Clean w/u reps b/t work sets

AMRAP 8:00

  • 5 Power Cleans @75% 1RM

  • 7 Dips

  • 7 Ring Rows Dips & RR as strict as possible

Tuesday 14 November 2017

3(Max reps 1 Kipping Pull-up + 3 second hold, rest 1:00, Plank L hand 1:00, rest 1:00, Plank R hand 1:00, rest 1:00); during rest periods ez jog of shuttle run, ankle circles, etc.

For Reps:

  • 2:00 60m Shuttle Run   Max KB Push-Presses

  • 2:00 Rest

  • 2:00 Row 300m   Max Barbell Push-Presses

  • 2:00 Rest

  • 2:00 60m Shuttle Run   Max Push-ups

Wednesday 15 November 2017

“San Francisco Crippler”  For Time:

  • 30 Back Squats at 60% 1RM

  • 1,000m Row

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

Thursday 16 November 2017

Complex: Snatch Grip Deadlift + Snatch+ OHS: 3-3-3-2-2-1-1-1 for daily max

Friday 17 November 2017

Strict Press 5-5-5-5 between sets, balance on 1 foot 1:00 (30/30)

AMRAP 15:00

  • Row 500m

  • 15 TTB

  • 10 Push-ups

Saturday 18 November 2017

Partner Workout: I go, you go:

  • 100 MB Sit Ups

  • 100 Step Ups

  • 30 MB Twists 1 way (sitting back to back, with feet off the ground, if you can)

  • 30 MB Twists the other way

  • 20 MB Over and Under (clockwise) (standing back to back)

  • 20 MB Over and Under (counter-clockwise)

  • 800m Run with MB (take turns carrying it) Sub: 1k row (500/500)

Sunday 19 November 2017 (NEW workout as of 18 Nov!)

7:00 Handstand Progression

For Time*:

  • 50 Wall Balls

  • 40 Kettlebell Swings

  • 30 Pull-ups

  • 20 Thrusters

  • 10 Jerks

  • 20 Thrusters

  • 30 Pull-ups

  • 40 Kettlebell Swings

  • 50 Wall Balls

*20 Double-unders before moving to the next element (do NOT have to finish w/DU)

 

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

CrossFit Workouts 6 – 12 November 2017

Monday 6 November 2017

Front Squat 3-3-3-3-3-3  0:30 1-Leg Balance between sets

3 RFT:

  • 10 KB Snatches Left Arm

  • 8 Pull-ups

  • 8 Dips

  • 10 KB Snatches Right Arm

  • 8 Pull-ups

  • 8 Dips

Tuesday 7 November 2017

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

1:00 Each, For Reps:

  • KB Snatches (:30/:30)

  • Push-ups

  • Double KB Clean & Press

  • Ring Rows

  • Double KB Swings

  • Sit-ups

  • Double KB Push-Press

  • Back Extensions

  • Double KB Deadlifts

  • Single KB Swings

Wednesday 8 November 2017  – GUEST DAY!

“Susan” 5 RFT:

  • 220m Row

  • 10 Squats

  • 10 Push-ups

Thursday 9 November 2017 GUEST DAY! & WOD for WARRIORS

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.        The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

AMRAP 11:00:

  • 11 Power Cleans

  • 11 Burpees Over Bar

  • 19 Deadlifts

  • 18 Pull-ups

    • Rx 62.5/42.5 or use 50% lowest 1RM

  • No Barbell:

    • 11 Push-ups

    • 11 Burpees

    • 19 Sit-ups

    • 18 Air Squats

Friday 10 November 2017

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

20-15-10 Reps for time of:

  • Ball Slams

  • Dips

  • Wall Balls

  • Ring Rows

  • Knees-to-Elbows

Saturday 11 November 2017

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Team “Hansen” 5RFT, in teams of 2,  I go/You go:

  • 30 KB Swings (32/24)

  • 30 Burpees

  • 30 Sit-ups

Sunday 12 November 2017

Filthy 50, 50 reps each of:

  • Box Jumps

  • Jumping Pull-ups

  • US KB Swings (24/16)

  • Walking Lunges

  • KTE

  • Push Press (20/15)

  • Back Extensions

  • WB (20/15)

  • Burpees

  • DU

45:00 time cap   Compare to: 21-May-2016, 4-Jan-2016, 26-Aug-2016

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

CrossFit Workouts 30 October – 5 November 2017

Monday 30 October 2017

10:00 to find 1RM Deadlift

At 50% Deadlift 1RM:

  • 15 Cleans for time

  • 12 Cleans for time

  • 9 Cleans for time

Rest as needed between (max 4:00)

Not for time: accumulate 1:00 in L-Sit and 50 Hollow Rocks

Tuesday 31 October 2017 – Long Socks!

Lower from Handstand or Headstand to feet as slowly as possible *10

Lower from pull-up as slowly as possible * 10

3 RFQ:

  • Max unbroken L-Sit

  • 10 USB Reverse Rotating Lunges

  • 20 KB Snatches (10 L/10 R)

  • 1 Rope Climb

Wednesday 1 November 2017

Snatch 3-3-2-2-1-1-1 for daily max

OHS 3’s to max, then:

 

Front Squat 3’s to max, then:

 

Back Squat 3’s to max

Thursday 2 November 2017

For Time:

  • Run 1,000m or Row 1,100m

  • 5 Rounds:

    • 20 Back Extensions

    • 12 Toes-To-Bar

  • Row 1,100m  or Run 1,000m

Bench Press 5@bar, 50%, 3@65%, 2@75, 80-85% 3*5@80-85%

Friday  3 November 2017

4 RFT:

  • 800m Run

  • 40 Wall Balls

  • Front Rack Holds @90%+ 1RM:

    • Round 1: 1:00

    • Round 2: 0:45

    • Round 3: 0:30

    • Round 4: 0:15

Saturday 4 November 2017

Partner “Diane”:  21-15-9 reps for time of:

  • Partner Deadlift with unevenly loaded bar,

  • Handstand Push-ups   [sub: DB/KB Push-press (individually)]

Partner plank holds: using DL bar, 1 partner on each side, hold for 1:00, 0:45, & 0:30 w/1:1 rest

Sunday 5 November 2017

“Harper” AMRAP 23:00

  • 9 C2B Pull-ups

  • 15 Power Cleans @ 62.5/50 or 40% 1RM

  • 21 Squats

  • 400m Run w/20/10kg plate

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

CrossFit Workouts 23-29 Oct 2017

Monday 23 October 2017

3 RFQ:

  • 10 KB Snatches Left hand

  • 10 OHS Left hand

  • 10 Pull-ups As Strictly As Possible

  • 10 KB Snatches Right hand

  • 10 OHS Right hand

  • 10 Pull-ups As Strictly As Possible

Bench Press 5@bar, 50%,3@65%, 2@75, 80-85%, 3*5@80-85%

Tuesday 24 October 2017

6(0:20 work  +  0:25 Rest): Wall Balls

Strict Press 3@bar, 3-3-2-2-2

Accumulate 50 hollow rocks

Wednesday 25 October 2017 – Long Socks Recommended!

AMRAP 20:00

  • 2 Rope Climbs

  • 20 One-Leg Squats, alternating

  • 40 Double-Unders

Thursday 26 October 2017

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

Back Squat 5-5-5-5

600m or 5:00 Weighted Carry

Friday  27 October 2017

Tabata: Alternate between:

  • Deadlift @ 50% 1RM

  • Push-ups (4 rounds each)

AMRAP 10:00:

  • 40m OH Walking Lunges (20/10)

  • 15 Knees-to-Elbows

Saturday 28 October 2017

“Monster Mash 1 & 2” from Saberspook:

  • 30cal row / 400m Run

  • 40 thrusters as a team (42.5/30 or 50% 1RM), while resting partner holds in front rack

5:00 Time Cap

1 minute transition

  • 30cal row / 400m Run

  • 40 alternating weighted squats (20/16kg)

  • 40 Toes-to-Bar

5:00 Time Cap

19:00/time remaining, for Quality:

  • 1 Handstand

  • 1:00 DU practice

Sunday 29 October 2017

For time:

  • 1,000m Run

  • 50 AbMat Sit-ups

  • 800m Run

  • 25 Pull-ups

  • 600m Run

  • 25 Pull-ups

  • 400m Run

  • 25 Push-ups

  • 200m Run

  • 25 Push-ups

  • 200m Run

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

CrossFit Workouts 16-22 October 2017

Monday 16 October 2018

Weighted Pull-ups 5-5-5

Deadlift 5-5-5

Strict Press 5-5-5

AMRep 2:00  AbMat Sit-ups

Tuesday 17 October 2018

6*0:20 work / 0:30 Rest: Wall Balls

Tire Drag: 5*0:20 as far as possible @+20/5 kg

  • Rest as needed between, during which, do Front Rack mobility work

Front Rack Static Hold @90%+ FS 1RM:

  • 1:00 Hold

  • rest 1:00

  • 0:45 Hold

  • rest 1:00

  • 0:30 Hold

Wednesday 18 October 2017

Hang Snatch 3-3-2-2-1-1-1

AMRAP 10:00

  • 10 Box Jumps @ 24/21”

  • 10 Toes-to-Bar

Thursday 19 October 2017

Handstand & Double-Under Progression – 1 HS, 1:00 DU, 10 KB Swings

“Diane”  21-15-9 reps for time of:

  • Deadlifts @100/85 or 50% 1RM

  • Handstand Push-ups

Adjust to finish in <5:00

Friday 20 October 2017

Rack Jerk 3-3-2-2-1-1-1 for max

5 RFT:

  • 200m Run

  • 25 Wall Balls

  • 15 Knees-to-Elbows

Saturday 21 October 2017

“Snatchbox 20”  With a partner, in 10:00: do 3 Rounds of:

  • 40 KB Snatches (10/10, hold bell above head while partner works)

  • 10 Synchonized Burpee-Over-Bell (chest & thighs down @ same time)

  • Then: 20 Pull-ups (divide as you & partner agree)

Sunday 22 October 2017

“Murph”   For Time:

  • 1 Mile Run

  • 100 Pull-ups

  • 200 Push-ups

  • 300 Squats

  • 1 Mile Run

50:00 Time cap

Compare to 29 May 17

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

CrossFit Workouts 9-15 October 2017

Monday 9 Oct 2018

Barbell Good Mornings 8-8-8-8-8

6*0:20 work 0:35 Rest Thrusters @ 33% 1RM

2:00 AMRep AbMat Sit-ups

Tuesday 10 Oct 2018

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

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

Wednesday 11 Oct 2018

Snatch 2 Reps EMOM *8 @ 70-75% 1RM

5 RFT:

  • 30 Wall Balls

  • 5 Squat Snatches @ 50% 1RM

  • Rest 2:00

Thursday 12 October 2017

3 Rounds for time:

  • 1,000m Run/1,100m Row

  • 42 Kettlebell Swings (28/20)

  • 24 Pull-ups

Friday  13 October 2017

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)

Saturday 14 Oct 2017

AMRAP 20:00

  • 16 Partner DL

  • 16 Partner Side Throws

  • 16 Partner Ball Slams

  • 16 Partner Ball Sit-ups

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

Sunday 15 Oct 2018

“Hidalgo”

  • Run 2 Miles

  • Rest 2 minutes

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

  • 20 Box Jumps (24”/21”)

  • 20 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

Compare to 15 July 2017

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

CrossFit Workouts 2-8 October 2017

Monday 2 October 2017

Superset Ladder: 1/2/3/4/5 Reps of Strict Press & Front Squat

6*0:20 Max Reps/0:40 Rest: Thrusters @ 33% 1RM

Tuesday 3 October 2017

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

“DT” 5 RFT:

  • 12 Deadlifts

  • 9 Hang Power Cleans

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

Time Cap: 15:00

Compare to: 20May17, 3Dec16, 5Aug16

Wednesday 4 October 2017

Superset Ladder: 1/2/3/4/5 Reps of Weighted Pull-ups & Bench Press

For time:

  • 30 Push-ups

  • 1k Row

Thursday 28 September 2017

For Quality:

  • 1/2/3 Turkish Get-ups per side (1 L 1R, then 2 L 2 R, 3L, 3R)

  • 200 Single Skips

  • 40 KB OH Walking Lunges

  • Accumulate 60 seconds in Hanging L-Sit

  • 10 USB Clean & Press

  • 20 Front Loaded Good Mornings

  • 100 Russian Twists (KB)

  • Accumulate 60 seconds in handstand

Friday  29 September 2017

Hang Power Snatch 3-3-3-3    w/Toes-to-Bar Progression in between

w/2 KB:

  • 3(3 Cleans    3 Front Squats    3 Presses) Rest 1:00, then:

  • 2(5 Cleans   5 Presses   5 Squats)  Rest 1:00, then:

  • 3*10 Double KB Swings w/0:30 rest between, then,

  • not for time: 10/10 1-leg KB DL

Saturday 7 October 2017

“Toe Jam” by Metro CrossFit (Charlotte NC) partner WOD: AMRAP 20:00

  • Partner A – Run 400m or Row 440m

  • Partner B – AMRAP

    • 3 Toes To Bar

    • 6 Slam Balls

    • 9 Double Unders

Compare to 1Mar17

Sunday 8 October 2017

“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 KB Swings 32/24kg

35:00 Time Cap

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

CrossFit Workouts 25 September – 1 October 2017

Sunday 1 October 2017

LONG SOCKS RECOMMENDED

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

Saturday 30 September 2017

AMRAP 25:00

Partner 1: 200m Farmer’s Carry

Partner 2: AMRAP:

  • 5 HSPU

  • 5 Box Jumps

  • 5 Double KB DL

    • for 1st 12:30, then switch to:

  • 5 Pull-ups

  • 5 Push-ups

  • 5 Squats

Friday  29 September 2017

Squat Clean 3-3-3-3-3

Rack Jerk 3-3-3-3-3

For time: 100 Russian KB swings

Thursday 28 September 2017

Bench Press 5-5-5

“Nicole” AMRAP 20:00

  • 400m Run

  • Max Pull-ups

Score is total pull-ups

Wednesday 27 September 2017

Snatch 3-3-3-3-3

5*1:00 Work/1:00 Rest: Max Wall Balls

Tuesday 26 September 2017

For time:

  • 1,000m Run

  • 10 Deadlifts @75% 1RM

  • 800m Run

  • 10 Deadlifts

  • 600m Run

  • 10 Deadlifts

  • 400m Run

  • 10 Deadlifts

  • 200m Run

  • 10 Deadlifts

Monday 25 September 2017

Push Press 5-5-5-5-5

5 Rounds For Time:

  • 10 Double KB Thrusters

  • 10 Double KB Clean & Jerks

  • 10 Double KB Swings

  • 1:00 Rest

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

CrossFit Workouts 18-24 September 2017

Sunday  24 September 2017

AMRAP 35:00

  • Run 600m    Then, 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

Saturday 23 September 2017

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

  • Partner 1 Rows 250m while:

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

If Static hold breaks, must stop rowing until it is restored.

Friday  22 September 2017

AMRAP 2:00, 1:30, 1:00, 0:30 w/2:00 rest b/t each of:

  • 10 KB Snatches (one hand/round)

  • 5 Push-ups

Rest 5:00 then, Tabata:

  • Pull-ups (4 Rounds)

  • Squats (4 Rounds)

Thursday 21 September 2017

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

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

Wednesday 20 September 2017: GUEST DAY!  All New Guests* Workout for FREE!

*Fear Not, everything is adjustable to your fitness and experience level, so come give it a try!

Deadlift 1 rep every 0:20 for 5:00@75-80%

4 RFQ:

  • 10 USB Reverse Rotating Lunges

  • 1 Rope Climb

  • 20 Sledgehammer Strikes

  • 1 Rope Climb

  • 10 Double KB Thrusters

  • 1 Tire Drag for speed

Tuesday 19 September 2017: GUEST DAY! All New Guests* Workout for FREE!

*Everything is adjustable to your fitness and experience level, so come give it a try!

AMRAP 10:00

  • 16 Box Jumps (24/20”)

  • 8 HSPU

Rest 8:00 then:

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

  • 16 KB Swings

  • 8 Kipping Pull-ups

Monday 18 September 2017

Back Squat 20-15-10-5-3

Muscle/Pull-up Progression between sets

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