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Workouts Week of 29 June – 5 July 2020

Monday 29 June 2020

For Time:
30 Lunges
20 Pull-ups
30 Box Jumps
150 Single Skips
30 Back Extensions
20 Knee-to-Elbow
30 Sit-ups

Tuesday 30 June 2020

EMOM*20
Odd: 10 Kettlebell Swings
Even: 5 Push-ups

Wednesday 1 July 2020

Back Squat 10-8-5-3-5-5-5
Strict Press 10-8-5-3-5-5-5
Deadlift 10-8-5-3-5

Thursday 2 July 2020

“Newport Crippler” For Time:
30 Back Squats at Lower of Bodyweight or 60% 1RM
1 Mile Run (adjust to finish in <8:00)

Friday 3 July 2020

3x through list 0:30 work/0:30 Rest:
1) Kettlebell Suitcase Deadlifts (2x Non-Dominant, 1x Dominant)
2) Kettlebell Snatches (2x Non-Dominant, 1x Dominant)
3) Jump Rope – Single or Double Unders
4) Stationary Lunges
5) Standing Overhead Plate Hold

Saturday 4 July 2020 – outside

1/2 “Murph” For Time:
800m Run
50 Bent Over Rows or Pull-ups
100 Push-ups
150 Squats
800m Run
*30:00 Time cap*

Sunday 5 July 2020

3 Rounds for Time of:
11 Thrusters
9 Toes-to-Bar

4 Rounds For Time:
8 Pull-ups
8 Kettlebell Swings

Get There Faster in the Slipstream

Workouts 22 – 28 June 2020

Monday 22 June 2020

EMOM *20
Odd: Pull-ups ~1/3 max or 2 reps shy of max
Even: 2-10: 3 Power Cleans
11-20: 8 Sumo Deadlifts

Tuesday 23 June 2020

Back Squat 10-8-5-3-5-5-5
Strict Press 10-8-5-3-5-5-5
Deadlift 10-8-5-3-5

Wednesday 24 June 2020

“Wittman” 7 Rounds For Time:
15 Kettlebell Swings (max 24kg/16kg)
15 Power Cleans @lower of 45kg/30kg or 50% 1RM
15 Box Jumps (max 24”/20”)
30:00 time cap
Compare to 3Aug18, 4July16, 26Oct14

Thursday 25 June 2020

For Time:
30 Kettlebell Suitcase Deadlifts (15/15)
30 1-side Kettlebell Push Presses (15/15)
30 1-Hand Kettlebell Swings (15/15)
30 Jump Rope
20 Ball Slams
20 Goblet Squats

Friday 26 June 2020

4 Rounds Each for Time:
3 Thrusters @heavy
40 Single Skips
7 Pull-ups
Rest 2:00 between rounds

Saturday 27 June 2020

4 Rounds For Time:
7 Thrusters
7 Knees-to-Elbows
7 Deadlifts
7 Shoulder-to-Overhead
7 Burpees
7 Kettlebell Swings (very heavy)
7 Pull-ups

Sunday 28 June 2020

AMRAP 25:00
100 Single Skips / 50 Double-Unders
20 Push-ups
15 AbMat Sit-ups
10 Power Cleans @65% 1RM

Get There Faster in the Slipstream

Workouts Week of 15-21 June 2020

Monday 15 June 2020

Back Squat 10-8-5-3-5-5-5
Strict Press 10-8-5-3-5-5-5
Deadlift 10-8-5-3-5

Tuesday 16 June 2020

EMOM *20:
Odd: X Pull-ups (where X = ~33% max reps)
Even: 3 Power Snatches or Power Cleans @~65%

Wednesday 17 June 2020

“Diane” 21-15-9
Deadlifts @100/85 or 50% 1RM
Handstand Push-ups
Adjust to finish in <5:00

Thursday 18 June 2020

“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 7 Dec 19

Friday 19 June 20

“Fran” 21-15-9 reps for time of:
Thrusters
Kipping Pull-ups

Adjust to finish in <5:00
Compare to 6 Dec 19

Saturday 20 June 2020 – Outside

AMRAP 30:00
2 Shuttles: Carry 2 Kettlebells Any Style
20 Kettlebell Figure-8’s
15 Kettlebell Swings
10 Kettlebell Shoulder-to-overhead (5/side)

Sunday 21 June 2020 – Outside

Run 1,000m
5*10 Push-ups
15 Sit-ups
20 Squats
Run 1,000m

Slipstream Will Close

Due to the business disruption caused by Covid-19 and recent events in the CrossFit community, Slipstream will close its doors for the last time on July 24th, 2020.

We will continue to provide awesome workouts in a fun, supportive community until then.

We will not sell any new memberships. Our limited class space is reserved for current members.

We will sell our equipment on or after July 24th. Watch this space for information after we make arrangements.

Our community has always welcomed everyone who wanted to give these crazy workouts a try – all colors, nationalities, languages, gender identities, sexualities, and every other persuasion of every kind. It has been an honor to serve each and every one of you. You have taught us more than we could ever teach you. We thank you.

Love,
John & Susan

At-Home & IN GYM Workouts 8-14 June 2020

Warm-Up for all at-home workouts:
25 Jumping Jacks
15 Arm Circles & Back Claps
25 High Knees
16 Swinging Triceps
16 Egyptians
25 Butt Kicks
10 Squats & Cossacks & ankle circles
25 Mountain Climbers
I&P/FWV

Cool-Down for all At-home workouts:
Quad Stretch of choice, sit cross legged with arms across, low lunge to hamstring stretch, standing forward fold, J-curl

Monday 8 June 2020

All:

“George Floyd”
AMRAP 9:00
5 Burpees
1 Double Kettlebell Clean & Jerk @ ~75% / 10 Jumping Jacks
10 Burpees
2 Double Kettlebell Clean & Jerks / 20 Jumping Jacks
15 Burpees
3 Double Kettlebell Clean & Jerks / 30 Jumping Jacks
20 Burpees
4 Double Kettlebell Clean & Jerks / 40 Jumping Jacks…etc.”

Tuesday 9 June 2020

At-Home:

AMRAP 20:00
10 Star Jumps
20 Mountain Climbers
30 Side Step Squats (15/side)
40 Butt Kicks

Outside:

“Not-Exactly-Jackie”:
Run 1,000m (cross State @ start, come back on W side)
30 Dumbbell or Kettlebell Thrusters / Star Jumps
30 Bent Over Rows or Accumulate 1:00 in Isometric Row

Wednesday 10 June 2020

At-Home:

AMRAP 16:00:
30 Jumping Jacks
30 Standing Knee-to-Elbows
1:00 Plank (1 or 2 hand) or Hollow Hold
20 Lunges

In Gym!

Weighted Pull-ups or Negatives 5-5-5-5-5

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

Thursday 11 June 2020

At-Home:

EMOM*20 (5x through list)
10 Kettlebell Swings / Bodyweight Good Mornings
15 Sit-ups
0:30 Side Plank
20 Squats

In Gym:

EMOM *20:
Odd: 3 Power Cleans or Snatches @Moderate weight
sub: 7 Ball Slams
Even: 5 Kettlebell Swings + 5 Ring Rows

Friday 12 June 2020

At-Home:

5*5 Push-ups: tempo, negatives, or elevate feet to make each set challenging up to 2:00 rest between sets
Sub: Shoulder to Overhead

3* AMRAP 4:00 work/2:00 Rest:
10 Kettlebell Deadlift / Good Mornings
5 Burpees
15 Sit-ups

In Gym:

Back Squat 10-8-5-3-5-5-5
Strict Press 10-8-5-3-5-5-5
Deadlift 10-8-5-3-5

Saturday 13 June 2020

In Gym:

Kettlebell “DT” 5 Rounds for Time of:
12 Double Kettlebell Swings
9 Double Kettlebell Cleans
6 Double Kettlebell Shoulder-to-Overhead

Sunday 14 June 2020

Everyone:

“Susan”
5 Rounds For Time:
200m Run
10 Squats
10 Push-ups

Group Workouts 16-22 March 2020

Monday 16 March 2020

Weighted Pull-ups or Negatives 5-5-5-5-5

Strength Class at 5:30PM

Back Squat 10-8-5-3-3-5-5-5
Strict Press 10-8-5-3-3-5-5-5
Deadlift 8-5-3-5

Cardio & Core at 6:30PM

Come and see!

Tuesday 17 March 2020

EMOM *20:
Rounds 1-10: 3 Power Cleans or Snatches @75% 1RM sub: 7 Ball Slams
Rounds 11-20: 5 Kettlebell Swings + 5 Ring Rows

Wednesday 18 March 2020

Back Squat 10-8-5-3-5-5-5
Strict Press 10-8-5-3-5-5-5
Deadlift 10-8-5-3-5

Thursday 19 March 2020

For time:

  • 30 Wall Balls
  • 30 1-side Kettlebell Push Presses (15/15)
  • 30 1-Hand Kettlebell Swings (15/15)
  • 80m Suitcase Carry (40/40)
  • 20 Ball Slams 
  • 20 Goblet Squats

Friday 20 March 2020

4 Rounds Each for Time:

  • 3 Thrusters @heavy
  • 60m Shuttle Run
  • 7 Pull-ups
  • Rest 2:00 between rounds

Saturday 21 March 2020

“Helen” 3 Rounds For Time:

  • 400m Run / 440m Row
  • 21 Kettlebell Swings or Snatches (max 24/16kg)
  • 12 Pull-ups

12:00 time cap

Compare to 3 Aug 19, 27 Jun 19

Sunday 22 March 2020

AMRAP 30:00

  • Run 600m
  • 30 Flutter Kicks
  • 20 Knee-tucks
  • 10 Body-weight Good Mornings 

Get There Faster in the Slipstream

Group Workouts 9 – 15 March 2020

Monday 9 March 2020

Deadlift: 2 Rounds at 75% 1RM:
5 reps in 0:50
3 reps in 0:37
2 reps in 0:32
2 reps in 0:32
2 reps in 0:32
1 rep in 0:05
Rest 2:00 between rounds

Strength Mondays

Back Squat 10-8-5-3-3-5-5-5
Bench Press 10-8-5-3-3-5-5-5
Power Clean 3-3-3-3-3

Cardio & Core 1830 (through 3/30)

Tuesday 10 March 2020 – Guest Day! All local guests workout for free!

AMRAP 30:00:
80m Weighted Carry of Choice (e.g. 20/15kg of plates)
10 Dumbbell or Kettlebell Push Presses @50% 1RM
10 Box Jumps
10 Pull-ups

Wednesday 11 March 2020 – Guest Day! All local guests workout for free!

3 Rounds for Time:
6 1-side Kettlebell Stationary Lunges Non-Dominant
8 Pull-ups
6 1-side Kettlebell Stationary Lunges Dominant
8 Push-ups

Thursday 12 March 2020

“Roy” 5 Rounds For Time:
15 Deadlifts (102.5/70 or 55% 1RM)
20 Box Jumps (24/20)
25 pull-ups
30:00 Time Cap

Friday 13 March 2020

13 Rounds for Time:
13 Thrusters @ 33% (sub Wall Balls)
13 Bar-Over-Burpees
Time Cap: 20:00
Compare to Friday 13 December 19, 13 July 18, 13 April 18

Saturday 14 March 2020

Double Kettlebell Complex – 3(3 Swings, 3 Cleans + 3 Jerks) for Max load

“Litvinov Sprints” 3 Rounds EACH for time:
8 Front Squats @75% 1RM
200m Run
Rest 1:1 between efforts

Sunday 15 March 2020 – Layers!?

Nasal Breathing Only:
Run 1 Mile
1 Rope Climb or Floor Pull
5 Tire Flips
10 Box Jumps
15 Walking Lunges
20 Sledgehammer Strikes
Run 1,000m
1 Rope Climb or Floor Pull
5 Tire Flips
10 Box Jumps
15 Walking Lunges
20 Sledgehammer Strikes
Run 600m
1 Rope Climb or Floor Pull
5 Tire Flips
10 Box Jumps
15 Walking Lunges
20 Sledgehammer Strikes
35:00 Time Cap
*compare 15Dec19

Get There Faster in the Slipstream

Group Workouts 2 – 8 March 2020

Monday 2 March 2020

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)
Compare 7Nov19, 11Aug19; 9June19

Cardio & Core 1830

Come and find out!

Tuesday 3 March 2020

“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 27June15

Wednesday 4 March 2020

Squat Clean 3-3-3-3-3

AMRAP 6:00
3 Power Cleans @75%1RM
6 Push-ups
40m Run

Thursday 5 March 2020

“Angie”:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*25:00 Time Cap

Friday 6 March 2020

Back Squats 10-8-5-3-2-5-5-5

3 Rounds of:
3*12 Weighted Walking Lunges AFAP, 0:10 Rest between sets
Rest 1:00

Saturday 7 March 2020

Kettlebell SeeSaw Press 10-10-10-10-10 (5/5 each round)

5*1:00 Work/1:00 Rest
10 Kettlebell Swings
10 Mountain Climbers
10 Back Extensions
10 Knee Tucks

Sunday 8 March 2020

AMRAP 40:00:
200m Run
20 Single or Double Kettlebell Swings
30 Double-Unders/60 Single Skips
80m Plate or Sandbag Carry

Get There Faster in the Slipstream

Group Workouts 24 Feb – 1 Mar 2020

Monday 24 February 2020

Javorek Complex 1. With Dumbbells or Kettlebells:
6 Upright Rows
6 High Pull Snatches
6 Thrusters
6 Bent Over Rows
6 High Pull Snatches

Strength 1730

3-Lift Total

Cardio & Core 1830

Come and find out!

Tuesday 25 February 2020

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

AMRAP 5:00
10 Kettlebell Snatches (5/5)
100 Single Skips or 45 Double-Unders

Wednesday 26 February 2020 – New Lite Class @5:30PM!

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

EMOM * 7
3 Power Cleans @ 75% 1RM

Thursday 27 February 2020

AMRAP 30:00:
80m Weighted Carry of Choice (e.g. 20/15kg of plates)
12 Plank Ring Rows
12 Dumbbell or Kettlebell Push Presses @50% 1RM
12 Kettlebell Swings (very heavy, e.g. 32/24kg)

Friday 28 February 2020

For Time:
30 Kettlebell Clean & Jerks
1,000m Row
*9:00 Time Cap

Saturday 29 February 2020

AMRAP 29:00
2 Squat Cleans @75%1RM or Double KB Cleans
29 Wall Balls
2 Front Squats @same
29 AbMat Sit-ups
2 Deadlifts @same
29 Kettlebell Swings @ heavy

Sunday 1 March 2020

AMRAP 35:00
200m Run or Row sub: 50 Single Skips
40m Kettlebell OHFR Carry
30 Ring Tucks
20 Wall Balls
10 Ball Slams

Get There Faster in the Slipstream

Group Workouts 17-23 February 2020

Monday 17 February 2020

“Mary” AMRAP 20:00:
5 Handstand Push-Ups
10 1-Leg Squats (aka “pistols”) (5/leg)
15 Pull-ups
*Compare to 20 Feb 19, 16 Sept 18

Tuesday 18 February 2020

For Time:
100 Single Skips
21 Double Kettlebell Swings
100 Single Skips
15 Double Kettlebell Swings
100 Single Skips
9 Double Kettlebell Swings
5:00 Time Cap
Rest 5:00+, then:
For Time:
Row 500m, then, 21-15-9 reps for time of:
Push-ups
Double Kettlebell Deadlifts
5:00 Time Cap

Wednesday 19 February 2020

Front or Back Squat 10-8-5-3-3-5-5-5
Double Kettlebell Strict Press 5-5-5-5-5, alternate with:
Power Clean or Kettlebell Cleans 3-3-3-3-3

Thursday 20 February 2020

AMRAP 5:00:
7 Dips
14 Lunges (7/7)
7 Toes-to-Bar
Rest 5:00, then:
AMRAP 5:00:
7 Push-ups
7 Double KB DL
14 Mountain Climbers (7/7)
*Compare 24Oct19

Friday 21 February 2020

Row 1,000m for Time
Rest 1:1, then, 3 Rounds for Time:
20 Jumping Jacks
20 Mountain Climbers
20 AbMat Sit-ups
20 Back Extensions
20 Russian Twists

*Compare 11Dec19

Saturday 22 February 2020

3 Rounds For Time, rest 1:1, then 3 Rounds For Time:
5 Squat Cleans @75% 1RM
10 Box Jumps
15 AbMat Sit-ups
20m Bear Crawl

Sunday 23 February 2020

Filthy 50: 50 reps for time each of:
Box Jumps
Jumping Pull-ups
Kettlebell Swings (24/16)
Walking Lunges
Knees-to-Elbows
Push Press (20/15 kg)
Back Extensions
Wall Balls (20/15 #)
Burpees
Double-Unders
35:00 time cap
*Compare to: 30 Oct 19

Get There Faster in the Slipstream