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Group Workouts 18 – 24 November 2019

Monday 18 November 2019

EMOM*5: 3 Deadlift @80-85% 1RM

AMRAP 10:00

  • 3 Power Cleans @65-75% 1RM

  • 2 Front Squats@ same

  • 1 Rope Climb (sub 3 Pull-ups or Overhead Ring Rows)

Strength Class 3 6:30pm

  • Back Squat 10-8-5-3 3*5

  • Strict Press 10-8-5-3 3*5

  • Deadlift 8-5-3-5

Tuesday 19 November 2019

AMRAP 12:00:

  • 10 Pull-ups

  • 10 Wall Balls

  • 10 Push-ups

  • 10 Box Jumps

Wednesday 20 November 2019

For Time:

800m Row  Then:

3 Rounds:

  • 15 Deadlifts @50% 1RM

  • 15 Handstand Push-ups

  • 15 Pull-ups

  • 100 Single Skips or 50 DU

Thursday 21 November 2019

For Time:

  • 80m Bear Hug Carry

  • 50 Box Jumps Higher than usual

  • 50 Kettlebell Swings  32/24 or heavier than usual  80m Bear Hug Carry

  • 50 Knees-to-Elbows

  • 50 Wall Balls heavier or higher than usual

  • 50 Burpees

  • 80m Bear Hug Carry

Friday 22 November 2019

Squat Clean 3-3-2-2-1-1-1

Push Jerk 1-1-1-1-1 (from rack)

Tabata: Row for Distance

Saturday 23 November 2019

“Jackie” For time:

  • 1,000m Row or Run

  • 50 Thrusters (20/15)

  • 30 Pull-ups

15:00 Time Cap

Sunday 24 November 2019 – Dress in Layers!?

Run 600m, Nasal Breathing Only.  After each 600, by round:

  1. Max Pull-ups

  2. Max Squats in 1:00

  3. Max Push-ups in 1:00

  4. Max Double-unders or Single Skips in 1:00

  5. Accumulate 0:45 in Handstand

  6. Accumulate 0:45 in Hanging L-sit

  7. Accumulate 0:45 in Hollow hold

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Group Workouts 11 – 17 November 2019

Monday 11 November 2019

Weighted Dips 5-5-5-5-5

21-15-9 Reps for time of:

  • Kettlebell Swings

  • Pull-ups

Rest 5:00, then:

9-6-3 Reps for time of:

  • Ball Slams

  • Double Kettlebell Thrusters

Strength Class 2 1830

  • Back Squat 10-8-5-3 3*5

  • Bench Press 10-8-5-3 3*5

  • Power Clean 5*3

Tuesday 12 November 2019 – WOD for Warriors & Guest Day!  All local guests workout for free!

WOD for Warriors Partner Workout.

AMRAP 22:00:

Barbell Version:

  • 11 Power Cleans (Rx 62.5/42.5, “Px” 40% 1RM)

  • 11 Burpee-Over-Bar

  • 19 Toes-to-Bar

  • 18 Wall Balls

Bodyweight Version:

  • 11 Burpees

  • 11 Walking Lunges (lunge w/L & R = 1)

  • 19 Sit-Ups

  • 18 Air Squats

Wednesday 13 November 2019 – Guest Day!  All local guests workout for free!

5 Rounds for Time:

  • 10 1-side Kettlebell Stationary Lunges Non-Dominant

  • 10 Pull-ups

  • 10 1-side Kettlebell Stationary Lunges Dominant

  • 10 Push-ups

Thursday 14 November 2019

Rounds For Quality 30:00:

  • 1 Rope climb

  • 40m OHFR Carry (20/20)

  • Row As far as possible in 10 pulls

  • 10 Reverse Rotating Lunges

  • 20 Russian Twists

  • Max Handstand Hold

Friday 15 November 2019

Squat of Choice 10-8-5-3-5-5-5

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

Sumo Deadlift 8-5-3-5

Saturday 16 November 2019

AMRAP 8:00:

  • 40m Bear Hug Carry

  • 20 Sit-ups

  • Rest 6:00

AMRAP 8:00

  • 30 Double-Unders or 60 Single Skips

  • 0:20 in Handstand Hold

  • 10 Kettlebell Swings – VERY heavy

Compare 28 Sept 19

Sunday 17 November 2019 – Layers/Gloves?

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 22 Sept 19, 7July19, 21April19

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Group Workouts 4 – 10 November 2019

Monday 4 November 2019

AMRAP 5:00

  • 1 Ground-to-Overhead (Snatch or C&J) @70% 1RM

  • 7 Wall Balls

  • 20m Bear Crawl

Rest 5:00

AMRAP 4:00

  • 3 Thrusters @ 70% 1RM

  • 5 Ball Slams

  • 7 Pull-ups

Rest 4:00

AMRAP 3:00

  • 7 Push-Presses @60% 1RM

  • 5 Ball Figure-8’s

  • 3 Back Extensions

Rest 3:00

AMRAP 2:00

  • 3 Push-ups

  • 5 Squats

  • 7 Deadlifts @ 60% 1RM

Rest 2:00

AMRAP 1:00

  • AMRep Burpees

Strength Class at 6:30PM

  • Back Squat 10-8-5-3 3*5

  • Strict Press 10-8-5-3 3*5

  • Deadlift 8-5-3-5

Tuesday 5 November 2019

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

2 Rounds of 10 Reps every 0:40:

  • Kettlebell Snatches Non-Dominant

  • Kettlebell Snatches Dominant

  • Double Kettlebell Shoulder-to-Overhead

  • Kettlebell 2-hand Swings

  • Goblet Squats

Wednesday 6 November 2019 (Yoga at 6:30PM)

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

With ~60% of 2RM, EMOM *10 6 Snatches or Squat Cleans – focus on balance, technique, and “cycling” the bar smoothly

Thursday 7 November 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)

Compare 11Aug19; 9June19

Friday 8 November 2019

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

Saturday 9 November 2019

20.5 Final 2020 Open workout

Sunday 10 November 2019 – Dress Appropriately!

“Badger” Solo OR in teams of 2 (as I go/You go)

3 Rounds For Time:

  • 50 Squat Cleans @ lower of 42.5/30 kg or 40% 1RM

  • 50 Pull-ups

  • 800m Run

  • 40:00 time cap

Compare 31Mar19, 12May18

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Group Workouts 28 October – 3 November 2019

Monday 28 October 2019

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

  • Back Squat

  • Strict Press

  • Deadlift

Tuesday 29 October 2019

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

  • Clean

  • Bench Press

  • Over Head Squat

Compare 4June19, 3Jan19

Wednesday 30 October 2019

“Filthy 50” For Time, 50 reps each of:

  • Box Jumps

  • Jumping Pull-ups

  • Kettlebell Swings (24/16)

  • Walking Lunges

  • Knees-To-Elbows

  • Push Press (20/15)

  • Back Extensions

  • Wall Balls (20/15)

  • Burpees

  • Double-unders (or 100 Singles)

35:00 time cap

Compare to: 5May19, 24Nov18

Thursday 31 October 2019 – Halloween!

Rounds For Quality / AMRAP 25:00

  • 20 Sledgehammer strikes

  • 5 Tire Flips

  • 20m Bear Crawl

  • 10 Ball Slams

  • 0:30 Handstand Hold

  • 0:20 Battle Rope

  • 3 Muscle-ups

Friday 1 November 2019

“Diane”  21-15-9

  • Deadlifts @100/85 or 50% 1RM

  • Handstand Push-ups

Adjust to finish in <5:00

Compare 22 July 19, 18 Dec 18

Saturday 2 November 2019

20.4

Sunday 3 November 2019 – Gloves?

AMRAP 35:00

  • 200m Run

  • 40m Kettlebell OHFR Carry

  • 30 AbMat Sit-ups

  • 20 Wall Balls

  • 10 Ball Slams

Compare 15Sept19, 29July19

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Group Workouts 21 – 27 October 2019

Monday 21 October 2019

“Christine”

3 Rounds For Time:

  • 500m Row (Rx) OR 400m Run

  • 12 Deadlifts @ lower of Bodyweight (Rx) or 50% 1RM

  • 21 Box Jumps (Rx 24”/20″)

Compare to 6 July 19, 12 Dec 17, 16 Oct 2014

Tuesday 22 October 2019

“Nicole” AMRAP 20:00

  • 400m Run OR 80m Front Rack Carry

  • Max Pull-ups

  • Compare 3July19

Wednesday 23 October 2019

Strict Press 8-7-4-3-5-5-5

21-15-9 Reps for Time of:

  • Kettlebell Swings

  • AbMat Sit-ups

  • Wall Balls

  • Back Extensions

7:00 Time Cap

Thursday 24 October 2019

Snatch or Clean & Jerk 3-3-3-2-2-2 for technique

AMRAP 5:00

  • 10 Dips

  • 20 Lunges (10/10

  • 10 Toes-to-Bar

Rest 5:00, then:

AMRAP 5:00

  • 7 Push-ups

  • 7 Double KB DL

  • 14 Mountain Climbers (7/7)

Friday 25 October 2019 – WINE & WOD at 6:30PM!

Run 1 mile for time (1,600m) OR as far as possible in 11:00

OR Row 2,000m for time

Front or Back Squat 10-8-5-3-5-5-5

Saturday 26 October 2019

20.3

Sunday 27 October 2019

“Andy”  For Time:

  • 25 Thrusters @50% 1RM

  • 50 Box Jumps (usual height)

  • 75 Deadlifts@same

  • 1.5 Mile Run

  • 75 Deadlifts

  • 50 Box Jumps

  • 25 Thrusters

38:00 Time Cap

Compare 2 Sept 19, 21 Oct 18

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Group Workouts 14 – 20 October 2019

Monday 14 October 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.

Compare 5Aug19, 5June19, 27June15

Tuesday 15 October 2019

For time:

  • Row 1,000m (5:00 time cap)

  • Rest until 10:00, then, for time:

    • 50 Double-Unders/100 Single Skips

    • 40 Kettlebell Snatches (20/20)

    • 30 Kettlebell Clean & Jerks (15/15)

    • 20 Knees-to-Elbows

    • 10 Pull-ups

Wednesday 16 October 2019

Squat Clean 3-3-2-2-2-2-1-1-1 for 1RM

Front Squat 8-5-3-5-5-5

Thursday 17 October 2019

Sumo Deadlift 10-8-5-3-5

21-15-9 Repetitions for Time of:

  • Plank Ring Rows

  • Box Jumps

5:00 Time Cap

Friday 18 October 2019

For Time:

  • Run or Row 1,000m

  • Then 4 Rounds:

    • -10 Chest-to-Bar Pull-ups

    • -9 Handstand Push-Ups

    • -8 1-leg Squats (4/4)

  • Then: 50 Double-Unders or 100 Single Skips

Compare 18Aug19, 7Mar19

Saturday 19 October 2019

20.2

Sunday 20 October 2019

  • Run 200m

  • 10 Sit-ups

  • 10 Russian Twists

  • 10 Squats

  • Run 200m

  • 20 Sit-ups

  • 20 Russian Twists

  • 20 Squats

  • Run 200m

  • 30 Sit-ups

  • 30 Russian Twists

  • 30 Squats

  • Run 200m

  • 20 Sit-ups

  • 20 Russian Twists

  • 20 Squats

  • Run 200m

  • 10 Sit-ups

  • 10 Russian Twists

  • 10 Squats

  • Run 200m

Get There Faster in the Slipstream

Group Workouts 7 – 13 October 2019

Monday 7 October 2019

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

2 Rounds of 10 Reps every 0:40:

  • Kettlebell Snatches Non-Dominant

  • Kettlebell Snatches Dominant

  • Double Kettlebell Shoulder-to-Overhead

  • Kettlebell 2-hand Swings

  • Goblet Squats

Tuesday 8 October 2019

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

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

  • Wall Balls

  • Dips

Adjust to finish under 10:00

Wednesday 9 October 2019

Overhead or Front Squats 10-8-5-3-5-5-5

For Time: 40 USB Clean & Press

Thursday 10 October 2019

10 Rounds for time of:

  • 10 Push-ups

  • 10 Wall Balls

  • 10 Pull-ups

  • 10 Burpees

  • 10 Box Jumps

  • 10 Shoulder-to-Overhead (Kettlebell or Dumbbells)

  • 10 Double-Unders

  • 10 Double Kettlebell Deadlifts

  • 10 Kettlebell Swings

  • 10 Mountain Climbers

35:00 Time Cap

Friday 11 October 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 7Jun19,28 Nov17

Saturday 12 October 2019

20.1

Sunday 13 October 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 sub w/permission

Compare 14July19, 10 June 18

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Group Workouts 30 September – 6 October 2019

Monday 30 September 2019

AMRAP 10:00

  • 8 Dips

  • 8 Pull-ups

  • 8 Deadlifts @60% 1RM

Rest 4:00

AMRAP 8:00

  • 6 Handstand Push-ups

  • 6 Thrusters @60% 1RM

  • 6 Toes-to-Bar

Tuesday 1 October 2019

7 Rounds for Time:

  • 20m Bear Crawl

  • 1 Power Clean @85%

  • 6 Pull-ups

Compare 1Mar19, 1Mar18

Wednesday 2 October 2019

Squat Clean 20:00 to find 1 RM

OR

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

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

OR

Rack Jerk 3-3-3-2-2-1-1-1

Thursday 3 October 2019

4 Rounds For Time:

  • 80 Double-Unders or 100 Single Skips

  • 40 Wall Balls OR Kettlebell Swings

  • Front Rack Hold @90%+ 1RM:

    • Round 1: 1:00

    • Round 2: 0:45

    • Round 3: 0:30

    • Round 4: 0:15

Compare 21Mar 19, 9Jan19

Friday 4 October 2019

3 Rounds For Time:

  • 3 Rope Climbs

  • 3 Deadlifts @85% 1RM

  • 3 Strict Toes-to-Bar

  • 3 Double-Kettlebell Strict Presses @80% 1RM

  • 3 USB Clean & Press (Heavy!)

Compare 24Mar19

Saturday 5 October 2019

“Nancy” 5 Rounds for Time:

  • 400m Run

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

20:00 Time cap

Compare 25Apr19, 21Aug18

Sunday 6 October 2019

“Helenacki” For Time:

Run 1000m

3 Rounds:

-21 Kettlebell Swings @≤24/16

-17 Thrusters @≤20/15

-12 Pull-ups

then: Run 1000m

Get There Faster in the Slipstream

Group Workouts 23 – 29 September 2019

Monday 23 September 2019

“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 24 September 2019

“Fran” 21-15-9 reps for time of:

  • Thrusters

  • Kipping Pull-ups

Adjust to finish in <5:00

Compare to 20 Mar 19, 7 Jan 19, 11 Dec 18

The Story of Fran: https://www.youtube.com/watch?v=-2nsZ9Lbz-9

Wednesday 25 September 2019

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

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

Deadlift 8-5-3-5

Thursday 26 September 2019

Rounds for Quality in 30:00:

  • 25 Double-Unders or 50 Single Skips

  • 20 Sledgehammer strikes

  • 15 Hanging Leg Raises

  • 10 USB Reverse Rotating Lunges

  • 5 USB Clean & Presses

  • 1 J-Curl

  • 400m Run or Row

Friday 27 September 2019

Weighted Pull-up 5-5-5-5-5

EMOM *20:00

  • Odd: 10 Kettlebell Swings

  • Even: 10 Push-ups

Saturday 28 September 2019

AMRAP 8:00:

  • 40m Bear Hug Carry

  • 20 Sit-ups

Rest 6:00

AMRAP 8:00

  • 30 Double-Unders or 60 Single Skips

  • 0:20 in Handstand Hold

  • 10 Kettlebell Swings – VERY heavy

Sunday 29 September 2019

1/2 “Murph”

  • 800m Run

  • 50 Pull-ups

  • 100 Push-ups

  • 150 Squats

  • 800m Run

Compare 20 July 19, 19 May 19

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Group Workouts 16 – 22 September 2019

Monday 16 September 2019

“San Francisco Crippler”  For Time:

  • 30 Back Squats at 60% 1RM

  • 1,000m Row

Compare to 19Feb19, 20Feb18

Tuesday 17 September 2019 – Guest Day!  All Guests Workout for Free!

EMOM * 16:

  • Odd #Minutes: AMRep Push-ups in 0:15

  • Even # Minutes: AMRep Kettlebell Thrusters in 0:15 very light

Wednesday 18 September 2019 – Guest Day!  All Guests Workout for Free!

5 Rounds for Time:

  • 10 1-side Kettlebell Stationary Lunges Non-Dominant

  • 10 Pull-ups

  • 10 1-side Kettlebell Stationary Lunges Dominant

  • 10 Push-ups

Thursday 19 September 2019

Hang Power Cleans 3-3-3-3-3-3 for 3RM

0:15 work/0:45 Rest *10: Farmer’s Carry Conga Line

Friday 20 September 2019

Strict Press 10-8-5-3-5-5-5, alternate sets with:

Bent Over Rows 10-8-5-3-5-5-5

Saturday 21 September 2019

For Time:

  • Row or Run 1,000m

  • Then 4 Rounds:

    • 10 Chest-to-Bar Pull-ups

    • 9 Handstand Push-Ups

    • 8 1-leg Squats (4/4)

  • Then: 50 Double-Unders or 100 Single Skips

Compare 7Mar19

Sunday 22 September 2019

For Time:

  • Run 1,000m

  • 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 7July19, 21April19

Get There Faster in the Slipstream