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Group Workouts 15 – 21 July 2019

Monday 15 July 2019

“Schmalls”  For Time:

Run 800m, then, 2 Rounds of:

  • 50 Burpees

  • 40 Pull-ups

  • 30 1-Leg Squats

  • 20 Kettlebell Swings (24/16)

  • 10 Handstand Push-ups

Then Run 800m Run

Time Cap: 35:00

ENDURANCE: at 6:30PM, come and see!

Tuesday 16 July 2019

EMOM *12: 6 Strict Pull-ups

EMOM *12: 3 Squat Cleans @75% 1RM

Wednesday 17 July 2019

“TK” (version) AMRAP 20:00

  • 8 Strictest Pull-ups

  • 8 Box Jumps (higher than normal, “Rx” is 36”)

  • 12 Kettlebell Swings (32/24)

Thursday 18 July 2019

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

3 Rounds for Time:

  • 400m Run

  • 15 Double Kettlebell Push-Presses

  • 10 Pull-ups

Friday 19 July 2019

  • Back Squat 10-8-5-3-5-5-5

  • Bench Press 10-8-5-3-5-5-5

  • 100 AbMat Sit-ups

Saturday 20 July 2019

1/2 “Murph”

  • 800m Run

  • 50 Pull-ups

  • 100 Push-ups

  • 150 Squats

  • 800m Run

Compare 19 May 19

Sunday 21 July 2019

“Wood” (version)

5 Rounds for Time:

  • 400m Run

  • 10 Burpee Box Jumps

  • 10 Kettlebell Swings

  • 10 Kettlebell Thrusters

  • Rest 1:00 between rounds

Get There Faster in the Slipstream

Group Workouts 8 – 14 July 2019

Monday 8 July 2019

Strict Press 10-8-6-4-2-4-6-8-10

For time:

  • 50 AbMat Sit-ups

  • 40 Kettlebell Suitcase Deadlifts

  • 30 Box Jumps

  • 20 Pull-ups

  • 10 Push-ups

ENDURANCE Class at 6:30PM – come and see!

Tuesday 9 July 2019

Front Squat 10-8-6-4-2-4-6-8-10

For time on each section:

  • Run 800m

Rest 2:00, then:

  • 100 Seconds in Hanging L-Sit

  • 100 Seconds in Plank Hold

  • 100 Seconds in Wall Sit

  • 100 Seconds Holding Plate Overhead (minimum 10kg)

Rest 2:00, then:

  • Run 800m

6:30PM Class: 5*5 best pull-ups, same metcon.

Wednesday 10 July 2019

“Megan” 3 Rounds of 21 – 15 – 9 For Time (10:00 Time cap):

  • Burpees

  • Kettlebell Swings (Rx 24/16)

  • Double Unders (Single Skips 2:1)

Thursday 11 July 2019

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

“Cindy” 20:00 AMRAP

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Squats

Friday 12 July 2019

Squat Clean 20:00 to find 3 Repetition Maximum

Deadlift 10-8-6-4-2-4-6-8-10

Saturday 13 July 2019

  • Death by Pull-up

  • Rest 3:00, then

  • Death by 10m

  • Rest 3:00, then

  • EMOM *10 10 1-hand Kettlebell Swings (5 rounds/hand)

Sunday 14 July 2019

AMRAP 35:00

600m Run, then by round #:

(1) 8 Overhead Squats

(2) 8 Snatches (Sub: Clean & Jerks)

(3) 8 Clean & Jerks (sub: Thrusters

(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 kettlebells or dumbbells or sub w/permission

Compare 10 June 18

Get There Faster in the Slipstream

Group Workouts 1 – 7 July 2019

Monday 1 July 2019

Front Squat 8-8-8-8-8-8

RWB 1776 Challenge: 100 Yard Bear Crawl

For time: 100 Weighted Box Step-Ups

ENDURANCE Class at 6:30PM

Tuesday 2 July 2019

Strict Press 8-8-8-8-8-8

RWB 1776 Challenge: 100 Crunches

With 3 Kettlebells – 2 of the same size, 1 4kg heavier than those 2,  perform 6 Rounds of:

  • 3 Double Bell Swings

  • 3 Double Cleans

  • 3 Double Shoulder-to-Overhead

  • 3 Double Squats

Rounds 1 & 4: Heavier Bell on Left Side

Rounds 2 & 5: Same size bells

Rounds 3 & 6: Heavier Bell on Right Side

Rest as needed between exercises and rounds

6:30 PM: Same as above, but skip Strict press

Wednesday 3 July 2019

Deadlift 8-8-8-8-8-8

“Nicole” AMRAP 20:00

  • 400m Run

  • Max Pull-ups

RWB 1776 Challenge: 100 Calf Raises

Thursday 4 July 2019 – 1 Class at 10:00AM!  Join us!

“1776” In teams of at least 3, complete a total of 1776 repetitions from the following list.  All team members must do at least 10 repetitions of each exercise, and no more than 200 total for the team of any one exercise.  EXCEPT: all members must begin with 76 Burpees to finish the Team RWB 1776 Challenge!

  • 76 Burpees

  • Kettlebell Swings

  • Box Jumps

  • Bodyweight Squats

  • Push-ups

  • Pull-ups

  • AbMat Sit-ups

  • Row (calories)

  • Wall Balls

  • Ball Slams

  • Double Bell Push Press (KB or KB)

Friday 5 July 2019

Power Clean 3-3-3-3-3
Bench Press 8-8-8-8-8

Saturday 6 July 2019

“Christine” (compare to 12 Dec 17, 16 Oct 2014)

3 Rounds For Time:

  • 500m Row OR 400m Run

  • 12 DL @ BW (Rx) or 50% 1RM, whichever is lower

  • 21 Box Jumps (Rx 24″/20″)

Sunday 7 July 2019

For Time:

  • 1,000m Run

  • 30 Pull-ups

  • Run 800m

  • 30 Heavy Kettlebell Swings

  • Run 600m

  • 30 Knees-to-Elbows

  • Run 400m

  • 30 Push-ups

  • Run 200m

  • 30 Squats

Compare 21April19

Get There Faster in the Slipstream

Group Workouts 24 – 30 June 2019

Monday 24 June 2019

RWB 1776 Challenge: 100 Second Wall Sit

Squat Clean 3-3-3-3-3-3-3 (that is 7×3)

Deadlift 10-10-10-10-10

ENDURANCE class begins today at 6:30PM!  Everything is adjustable – some come give it a try!

Every Minute On the Minute *10:00:

  • Odd # Rounds: 10 Push-ups As Fast As Possible

  • Even # Rounds: 10 Ring Rows (fast, but in control)

    • From time you finish to 0:40 in: (1) Plank, (2) Bottom of squat, (3) Hang from P-U bar, (4) Wall Sit, (5) Handstand Hold

    • Rest the remaining 0:20

Every Minute On the Minute *10:00

  • 10 Kettlebell Swings As Heavy As Possible & still finish in ≤0:15 & breathe ONLY through nose throughout, “Rest” in Cossack Position (5/side) or Down Dog

Tuesday 25 June 2019

RWB 1776 Challenge: 100 Russian Twists or max reps in 5:00.  At 5:00, start:

AMRAP 35:00

  • 200m Run

  • 40m Kettlebell Farmer’s Carry

  • 30 AbMat Sit-ups

  • 20 Wall Balls

  • 10 Ball Slams

Wednesday 26 June 2019

Bench Press 10-10-10-10-10

RWB 1776 Challenge: 1.00 Mile Run for time

MOBILITY class at 6:30PM!

Thursday 27 June 2019

RWB 1776 Challenge: 100 Bicycle Crunches

“Helen”  3 Rounds For Time:

  • 400 Run

  • 21 Kettlebell Swings or Snatches (Rx Men 24kg/Women16kg)

  • 12 Pull-ups

12:00 time cap

Compare 28April19

Barbell Weighted Walking Lunges 20-20-20-20-20

Friday 28 June 2019

5*100m Sprints on 2:00

RWB 1776 Challenge: 100 Push Press @Ammo Can Weight (30#) for time

Saturday 29 June 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 10 Feb 19, 27 Sept 18

Sunday 30 June 2019

“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

Compare 4July18

Get There Faster in the Slipstream

Group Workouts 17 – 23 June 2019

Monday 17 June 2019

Team Red White & Blue 1776 Challenge Begins! 17 days of 100 reps + 76
Burpees on the 4th of July

Learn More Here!

Back Squat 10-10-10-10-10

RWB 1776 Challenge: 100 Squats (for time)

Weighted Pull-ups 5-5-5-5-5 for 5RM

Tuesday 18 June 2019

Strict Press 10-10-10-10-10

RWB 1776 Challenge: 100 Dips for time

Run 2 miles or ~15:00 at NASAL breathing pace

Wednesday 19 June 2019

RWB 1776 Challenge: 100 Seconds in Plank

Deadlift 10-8-5-3-5-3-1+

Single Leg Suitcase Deadlift 10/10 – 10/10 – 10/10

Thursday 20 June 2019

RWB 1776 Challenge: 100 Lunges

Bench Press 10-8-5-3-5-3-1+

For Time: 100 Kettlebell Swings

Friday 21 June 2019

Pull-ups 4*3, Drop Set: Max hardest version, then max reps at 3+ additional versions with NO rest between

Dumbbell/Kettlebell Biceps Curls (This one’s for you, Matt Mathias!) 4*20 (10/10)

RWB 1776 Challenge: 100 Mountain Climbers

AMRep 3:00 USB Clean & Press

Saturday 22 June 2019

RWB 1776 Challenge: 100 Jumping Jacks

EMOM * 25: 5 Rounds of:

  1. 15 Kettlebell Thrusters

  2. 20 Kettlebell Swings

  3. 10 Pull-ups

  4. 20 Push-ups

  5. 15 Deadlifts (barbell or Kettlebell) @60% 1RM

Compare 25Nov18

Sunday 23 June 2019

RWB 1776 Challenge: 100 Straight Leg Raises

“Emily”

(up to) 10 Rounds for Time:

  • 30 Double-Unders/60 Single Skips

  • 15 Pull-ups

  • 30 Squats

  • 100m Run

  • Rest 2:00 between Rounds

Stop when performance drops off (expect 4-6 rounds)

Compare 7Oct18

Get There Faster in the Slipstream

Group Workouts 10 – 16 June 2019

Monday 10 June 2019

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

Skater Squats 3*20 (10/10)

Good Morning 10-5-8-8-8

Tuesday 11 June 2019

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

Kettlebell SeeSaw Press 4*20 (10/10)

4:00 Max Box Step-ups

Wednesday 12 June 2019

Deadlift 10-8-5-3-5

4*20 (10/10) Kettlebell Single Leg Hip Thrust

6*0:30 Work / 0:30 Rest Kettlebell Snatches

Thursday 13 June 2019

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

4*20 (10/10) Dumbbell/Kettlebell Triceps Extensions

Run 1 mile (or ~8:00) at moderate pace

Friday 14 June 2019

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

“Susan” 5 RFT:

  • 200m Run

  • 10 Squats

  • 10 Push-ups

Saturday 15 June 2019 – Closed for the Throwdown!

Come watch the competition,  action starts at 8:30AM!

Sunday 16 June 2019

3 * 5:00 Work/5:00 Rest; Work sets:

  • 0-2:00 250m Row then Max Double-Unders

  • 2-3:00 Max Kettlebell Push-Jerks (2 bells)

  • 3-4:00  Pull-ups

  • 4-5:00 Max Kettlebell Snatches (1 bell)

Get There Faster in the Slipstream

Group Workouts 3 – 9 June 2019 Testing!

Monday 3 June 2019

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

  • Back Squat

  • Strict Press

  • Deadlift

Compare 2Jan19

Tuesday 4 June 2019

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

  • Clean

  • Bench Press

  • Overhead Squat

Compare 3Jan19

Wednesday 5 June 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.  Rest as needed between rounds.

Compare 27June15

Thursday 6 June 2019

Snatch or Thruster 3-2-2-1-1-1 for 1 rep max

Back Squat 5-5-5-5

600m or 5:00 Weighted Carry

Friday 7 June 2019

Bear Complex: 5 rnds for max wt; 7 cycles of 1 rep each of:

  • Power Clean

  • Front Squat

  • Push Press

  • Back Squat

  • Push Press

Compare to 28 Nov 17

Saturday 8 June 2019

For Time: 100 Kettlebell Snatches

Rest 5:00, then

For Time: 40 USB Clean & Presses

Rest 5:00, then

Run 1 mile for time

Sunday 9 June 2019

Row: 40 Pulls for max distance in ≤2:00; Rest 2:00, then, for time:

  • 40  Overhead Squats @higher of 50% 1RM or Bar

  • 40 Walking Lunges (20 Left / 20 Right)

  • 40 Kettlebell Snatches (20 Left / 20 Right)

  • 80 Single Skips/40 DU

  • 40 Back Extensions

  • 40 Jumping Pull-ups

  • 40 Hang Power Cleans@ same

  • 0:40 Handstand Hold

  • 40 Burpee-Box-Jump-Overs

Score is time minus distance rowed in seconds (example: 400m =400 seconds = 6:40)

Get There Faster in the Slipstream

Group Workouts 27 May – 2 June 2019 Murph!

Monday 27 May 2019

“Murph”   For Time:

  • 1 Mile Run

  • 100 Pull-ups

  • 200 Push-ups

  • 300 Squats

  • 1 Mile Run

  • 50:00 Time cap

Compare to 2 Jan 19

Tuesday 28 May 2019

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

Rounds for Quality in ~20:00:

  • 22 Kettlebell Swings

  • 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, hips L, bag on R, & vice versa)

Wednesday 29 May 2019

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

Bent Over Row 10-8-5-3-5-5-5

For Time: 100 Kettlebell Swings

Thursday 30 May 2019

Good Mornings 10-8-5-8-8-8

For Time:

30 USB Side-Step Cleans (15/side)

Rest 4:00, then:

30 USB Side Deadlifts

Rest 4:00, then:

30 USB Clean & Presses

Friday 31 May 2019

Goblet or Front Rack Kettlebell Squats sets of 8*10 for max load

For Time: 800m Farmer’s Carry

Saturday 1 June 2019

For Time:

  • Run 600m

  • 50 Kettlebell Snatches or 1-Hand Swings (24/16)

  • 50 1-Hand Kettlebell Shoulder-To-Overhead (25/side)

  • 50 1-side Kettlebell Front Rack Walking Lunges (25/side)

  • 50 1-Hand Wall Balls (push ball w/1 hand, catch w/2! 25/side)

  • Run 600m

Compare 9 May 19

Sunday 2 June 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

Compare 24 April 19

Get There Faster in the Slipstream

Group Workouts 20 – 26 May 2019 Tapering for Murph!

Monday 20 May 2019

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

Alternating:

  • Pull-up 3* Warm-up, 3* Max Bodyweight

  • Weighted Dips 3* Warm-up, 3* Max Bodyweight

100 Russian Twists for quality

Tuesday 21 May 2019

Rounds For Quality in 20:00:

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Squats

  • 20 AbMat Sit-ups

Wednesday 22 May 2019

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

Rounds For Quality to 10:00 left in class:

  • 40m Bear Hug Carry

  • 20 USB Rotating Deadlifts

  • 15 USB Clean & Press

  • 10 USB Side Step Cleans

Thursday 23 May 2019

Good Mornings 10-8-5-8-8-8

3 Rounds for Quality:

  • 16 1-side Kettlebell Walking Lunges Non-Dominant

  • rest 1:00

  • 16 1-side Kettlebell Walking Lunges Dominant

  • rest 1:00

  • 20 Hollow Rocks

Friday 24 May 2019

Dumbbell/Kettlebell Bench Press 4* warm-up sets, 1* Max reps drop sets – start at heaviest do max reps, reduce weight, do max reps, etc.  At least 4 different weights

5* 3 Cycles of:

  • Deadlift

  • Power Clean

  • Front Squat

  • Jerk

-for max load

Saturday 25 May 2019

Rounds for Quality:

  • 50 Single Skips

  • 20 Sledgehammer strikes

  • 15 Hanging Leg Raises

  • 10 USB Reverse Rotating Lunges

  • 5 USB Cleans

  • 1 J-Curl

  • 400m Run

Sunday 26 May 2019 – Closed for Memorial Day!

Reminder – 1 class tomorrow, Monday 27 May at 10:00AM!  Next week’s workouts post at Noon today, Sunday 26 May.

Get There Faster in the Slipstream

Group Workouts 13 – 19 May 2018

Monday 13 May 2019

Power Clean 3-3-3-2-2-2 for Fast double

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

Tuesday 14 May 2019 – Guest Day!  All local guests workout for free!

For Time:

  • 50 AbMat Sit-ups

  • 40 1-Side Weighted Walking Lunges

  • 30 Double Kettlebell Swings

  • 20 Double Kettlebell Deadlifts

  • 10 Double Kettlebell Rows

  • Run 800m

  • reverse ladder – 10 Rows, 20 DL, etc.

Wednesday 15 May 2019 – Guest Day!

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.

Tabata: Dip Hold alternating Top & Bottom

Rest 3:00, then

Tabata: Chin over bar hold (alternate w/hold at bottom if needed)

Rest 3:00, then

Tabata: Bodyweight Squats

Thursday 16 May 2019

Pull-ups 5*5

0:30 Work/0:30 Rest *20

(1) Kettlebell Swings

(2) Burpees

(3) Bent Over Rows

(4) AbMat Sit-ups

Friday 17 May 2019

“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: 5Feb19, 3Oct17, 20May17, 3Dec16, 5Aug16

Saturday 18 May 2019

AMRAP 25:00:

  • Odd Rounds: 250m Run with Ball

  • Even Rounds: 20m Bear Crawl

  • All Rounds:

    • 10 Ball Slams

    • 15 Wall Balls

    • 20 Russian Twists with Ball

[Note: alternate workout available for those who want to do “Murph” Sunday.]

Sunday 19 May 2019

1/2 “Murph” (option to to full “Murph” if you like)

  • 800m Run

  • 50 Pull-ups

  • 100 Push-ups

  • 150 Squats

  • 800m Run

Get There Faster in the Slipstream