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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 

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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

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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

Group Workouts 10 – 16 February 2020

Monday 3 February 2020

AMRAP 4:00:
3 Handstand Push-ups
5 Pull-ups
7 Bodyweight Squats

Cardio & Core 6:30PM

Come and see!

Tuesday 4 February 2020

EMOM *20:00
Odd: 5 Kettlebell Swings + 5 Push-ups
Even: 40m OHFR carry

Wednesday 5 February 2020

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

Row 1,000m for time

Thursday 6 February 2020

For Time:
100 Single Skips
90 Flutter Kicks
80m Farmer’s Carry
70 AbMat Sit-ups
60 Squats
50 Kettlebell Swings
40 Russian Twists
30 Double Kettlebell Deadlifts
20 Push-ups
10 Strictest Pull-ups
100 Single Skips
*16:00 Time Cap*

Friday 7 February 2020

“San Francisco Crippler” For Time:
30 Back Squats at 60% 1RM
1,000m Row
*Compare to 16Sept19, 19Feb19*

Saturday 8 February 2020

Barbell Deadlift 8-5-3-2-1-1-1 for 90%

OR
Kettlebell Deadlift 10-10-10-10-10

2*0:20 work/0:30 Rest of:
1) Kettlebell Snatches Non-Dominant
2) Kettlebell Snatches Dominant
3) Push-ups
4) Kettlebell 2-hand Swings
5) Goblet Squats

Sunday 9 February 2020

AMRAP 32:00
1 Rope Climb (sub: 3 pull-ups)
80m Plate Carry
3 Deadlifts @75% 1RM or Heavy KB
400m Row OR 100 Single Skips
10 Kettlebell Snatches per hand (5/5)
6 Goblet Squats w/snatch kettlebell

Get There Faster in the Slipstream

Group Workouts 3-9 February 2020

Monday 3 February 2020

“The Chief” 5*AMRAP 3:00 work/1:00 Rest, Start where you left off:
3 Power Cleans (40% 1RM)
6 Push-Ups
9 Air Squats

Compare 30Aug19

Cardio & Core 6:30PM

Come & see!

Tuesday 4 February 2020

In 21:00:
65 AbMat Sit-ups, then, AMRAP:
7 Burpees
11 Ring Rows
19 Kettlebell Swings (max 24/16)
26 Double-Unders or 52 Single Skips

Compare 31Aug19

Wednesday 5 February 2020

“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 1 Nov 19, 22 July 19

Thursday 6 February 2020

4*500m Row for Time, rest 1:1 or more
During rest, fast & loose, ez gym runs, etc.

Friday 7 February 2020

Deadlift 10-8-8-12-12-12 2:00 rest between sets of 12

For Time: 30 USB Side-Step Cleans (15/side)
Rest 4:00, then:
For Time: 30 USB Side Deadlifts
Rest 4:00, then:
For Time: 30 USB Clean & Presses

Saturday 8 February 2020

4*0:20 Work / 0:20 Rest:
1) Kettlebell Swings
2) Hollow Hold or Rock
3) Back Extensions
4) Body Weight Squats
5) Kettlebell or Dumbbell Push-Presses
6) Kettlebell or Dumbbell Bent Over Rows

Sunday 9 February 2020

“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

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Group Workouts 27 Jan – 2 February 2020

Monday 27 January 2020

AMRAP 25:00
10 Squat Cleans @ 65% 1RM
10 Dips
10 Pull-ups
40m Double Kettlebell Front Rack Carry (max 20/14)
50 Single Skips

Cardio & Core 6:30PM

Come and see!

Tuesday 28 January 2020

Alternate Deadlift & 0:30 Hollow Hold:
10-8-5-3-3-5 Deadlifts to 5RM (~80-85% 1RM)

EMOM * 10:
5 Powerful Kettlebell Swings + 10 Stationary Lunges (5/leg)

Wednesday 29 January 2020

For Time:
Row 1,000m
5 Rounds:
50 Single Skips
40m OHFR Carry

Thursday 30 January 2020

AMRAP 10:00
5 Deadlifts @75% 1RM
10 Wall Balls
15 AbMat Sit-ups
20 Back Extensions
Rest 5:00+, then:
Row 2,000m for time

Friday 31 January 2020

Weighted Pull-ups 5-5-5-5-5 (or pull-up attempts or negatives)
Sumo Deadlift 10-8-5-3-3-5
USB Reverse Rotating Lunges 10-10-10-10-10

Saturday 1 February 2020

EMOM *8 Max Pull-ups – 33% (do 66% of your best total, try to maintain that #. Ex. if 10 pull-ups, do 6/round)

EMOM * 16 (4x through list:)
10 Kettlebell Swings
10 Push-ups
10 Toes-to-Bar
10 Wall Balls

Sunday 2 February 2020

AMRAP 40:00
50 Single Skips
10 Ring Rows OR 1 Rope Climb
10 Burpees
10 Walking Lunges
40m Farmer’s Carry with different size weights
1:00 Side Plank (odd rounds: Left hand, even: Right hand)

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Group Workouts 20 – 26 January 2020

Monday 20 January 2020

0:20 work / 0:20 rest until you Reach 20 Repetitions each of:
Push-Press @ 80% 1RM (from floor)
Power Clean @ 80% 1RM
Front Squats @ 80% 1RM (from rack)
Deadlifts @ 80% 1RM
20:00 Time cap. Complete all 20 reps before moving on. You must change your weights as appropriate. Make the weight change soon as you reach 20th rep, but do not begin work until a work interval.

Cardio & Core 1830

Come and see!

Tuesday 21 January 2020 – GUEST DAY! All local guests workout for free!

Row 1,000m for Time, Rest 1:1, then, 3 Rounds for Time:
20 Jumping Jacks
20 Mountain Climbers
20 Plank Ring Rows
20 Back Extensions
20 Russian Twists

Wednesday 22 January 2020 – GUEST DAY! All local guests workout for free!

For As Many Rounds & Repetitions As Possible 6(2:00 Work, 2:00 Rest), start where you left off:

Rounds 1 – 3:
15 Kettlebell Swings @ Medium weight [Guests Kettlebell Deadlift]
10 Goblet Squats @ same weight or lighter
5 Toes-to-Bar

Rounds 4 – 6:
30 Flutter Kicks
10 V-ups
5 Push-ups

Thursday 23 January 2020

“King Kong”
3 Rounds For Time:
1 Deadlift @85% 1RM
2 Muscle-ups (Sub: Rope Climbs, or Strictest Pull-ups)
3 Squat Cleans @80% 1RM
4 Handstand Push-ups
10:00 Time cap

Friday 24 January 2020

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

Saturday 25 January 2020

Deadlift 10-8-5-3-3-5 Balance test between sets

EMOM * 10

5 Double Kettlebell Push-Presses + 5 Double Kettlebell Bent Over Rows

Sunday 26 January 2020

AMRAP 35:00
30 Double Kettlebell Swings
25 Wall Balls
20 Double Kettlebell “Suitcase” Deadlifts
15 Knees-To-Elbows
10 Ring Push-Ups
5 Strictest Pull-ups

Compare 3 March 19

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Group Workouts 13 – 19 January 2020

Monday 13 January 2020

New Classes Start:

Strength Class M&W 5:30pm through Feb 19; Cardio & Core M 630pm

EMOM*20:00
(1) 10 Kettlebell Swings
(2) 10 Push-ups
(3) 10 Plank Ring Rows
(4) 10 Toes-to-Bar / AbMat sit-ups

Cardio & Core 1830

Tuesday 14 January 2020

For time:
50 Kettlebell Snatches
20 Russian Twists
40 KB 1-hand Swings
20 V-Ups
30 KB Cleans
20 AbMat Sit-ups
20 Around the Worlds
20 2-Count Flutter Kicks (20/leg)
10 Goblet Squats

Wednesday 15 January 2020

1:00 Work / 1:00 Rest *10, for total rounds & reps:
1 Squat Clean @75% 1RM
5 Toes-To-Bar
7 Deadlifts @same
*Start later rounds where you left off

Thursday 16 January 2020

AMREP as 0:20 Work / 0:20 Rest *20:
1) Thrusters, @50% or max 42.5/30kg
2) Pull-ups
3) Deadlifts @65% 1RM
4) Push-ups

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

Friday 17 January 2020

Front Squat: 10-8-5-3-3-5-5-5
Double Dumbbell or Kettlebell Strict Press: 10-8-5-3-3-5-5-5

Saturday 18 January 2020

AMRAP 5:00
1 Ground-to-Overhead (Snatch or C&J, barbell or double KB clean & jerk) @70% 1RM
7 Wall Balls
20m Bear Crawl
Rest 5:00
AMRAP 4:00
3 Kettlebell Swings
5 Ball Slams
7 Pull-ups
Rest 4:00
AMRAP 3:00
7 Kettlebell or Dumbbell Push-Presses
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

Compare: 28Dec19, 4Nov19

Sunday 19 January 2020

With a Partner (or 2): AMRAP 40:00
Partner 1 Rows 750m (do NOT reset the rower)
Partner 2 AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
When Partner 1 finishes Row, switch.
If >2 in a team, row 400 & switch 1 at a time

Get There Faster in the Slipstream