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Tuesday March 1st, 2016

2/29/2016

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Warm up
Banded Lat Stretch 2min/side
Dynamic Flex- Coach's Choice

Activation
Scap Pull Ups
Glute Bridges

Strength
Weighted Chin Up
6x5

WOD
AMRAP 16
4 DB Step Ups 45/25
4 Burpees

Post WOD
Frog Stretch 3 min

Coach's note: 1 week down, 4 to go in the 2016 CrossFit Open. These next 4 weeks aren't about setting new PR's or getting really strong, but rather working on our engine and doing the movements that will most likely be programmed for Friday. Each week will start with high volume and taper down as we get closer to Friday. Once again, we will have another big throw down this Friday night for 16.2, hope to see ya'll there!

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Monday February 29th, 2016

2/28/2016

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Warm Up
Hip Mobility
Dynamic Flex

Activation
20/10
Hollow Rock w/ Dowel
Dowel Split Jerks

Strength
E2MOMX16
1 Clean + 1 Front Squat + 1 Split Jerk

WOD
For time
30 Clean & Jerks 135/95
*EMOM Complete 4 Wall Ball Shots, including minute 0:00 :)

Extra Credit:
Pigeon Pose 2min/side


Coach's note: 1 week down, 4 to go in the 2016 CrossFit Open. These next 4 weeks aren't about setting new PR's or getting really strong, but rather working on our engine and doing the movements that will most likely be programmed for Friday. Each week will start with high volume and taper down as we get closer to Friday. Once again, we will have another big throw down this Friday night for 16.2, hope to see ya'll there!


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Saturday February 27th, 2016

2/27/2016

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Warm up
BB Quad Smash
Dynamic Flex

Activation
20/10
Hand Taps
BB Deadlifts

Strength
EMOMX10
3 Deadlifts

then..

EMOMX10
3 Bench Press

Extra Credit
For time:
100-80-60-40-20 Double Unders
25-20-15-10-5 Ab Mat Sit Ups




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Friday February 26th, 2016

2/25/2016

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Warm Up
Shoulder Mobility
Lat Stretch

Activation
BW Lunges
Scap Pull Ups
CrossOver Symmetry

WOD 
16.1
All Divisions Will Be A 20 Minute AMRAP

RX
25-ft Overhead Walking Lunge 95/65
8 Burpees
25-ft Overhead Walking Lunge
8 Chest To Bar Pull Up

Scaled
25-ft Front Rack Walking Lunge 45/35
8 Burpees
25 Front Rack Walking Lunge
8 Jumping Chin Over Bar Pull Ups

Masters
25-ft Overhead Walking Lunge 65/45
8 Burpees
25-ft. Overhead Walking Lunge
8 Chin Over Bar Pull Ups

Masters Scaled
25-ft Walking Lunge
8 Burpees
25-ft Walking Lunge
8 Jumping Chin Over Bar Pull Ups
*Lunges are unweighted 


Coach's note: Have athletes choose a division that best suits them. There is no combinations of divisions, choose one and stick with it. Best of luck to all, have fun!





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Thursday February 25th, 2016

2/24/2016

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Warm Up
Dynamic Flex- Coach's Choice
Front Rack Mobility

Activation
20/10
BB Good Mornings
Empty Bar Front Squats w/ Control

Strength
Power Clean
3-3-3-3-3-3
*Work on TnG techniques 

WOD
AMRAP 9
9 Power Clean 155/100
9 Ab Mat Sit Ups

Extra Credit:
3x10 DB Row


Coach's note: IT'S FINALLY HERE! Week 1 of the CrossFit Open is upon us. This Friday we will be having a potluck and our usual throw down. The first heat will start at 6pm and we will be having fun all night. Come join us to participate in the workout, or to support our awesome community. 
As for the programming this week, have the mindset that this is a "back off" week. We have been hitting it hard and preparing ourselves for the open. This week the volume will be light, however, the intensity should still be high. Every workout this week will end with group stretching and an extra credit portion that is totally optional to all athletes. I want everyone to peak their performance during these next 5 weeks so I ask that you stick to the program and take it seriously. Our bodies need back off time and we will come back even stronger. That's my rant! Enjoy the week and we will see ya'll on Friday night!




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Wednesday February 24th, 2016

2/23/2016

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Warm Up
Dynamic Flex- Coach's Choice

Activation
Booty Bands

Strength
Strict Press 5x2

WOD
2 Rounds For Time
20 R-arm DB Snatch 45/30
20 Goblet Squat
4 Lap Run
20 L-arm DB Snatch
20 Goblet Squat
4 Lap Run

POST WOD
Group Stretch


Coach's note: IT'S FINALLY HERE! Week 1 of the CrossFit Open is upon us. This Friday we will be having a potluck and our usual throw down. The first heat will start at 6pm and we will be having fun all night. Come join us to participate in the workout, or to support our awesome community. 
As for the programming this week, have the mindset that this is a "back off" week. We have been hitting it hard and preparing ourselves for the open. This week the volume will be light, however, the intensity should still be high. Every workout this week will end with group stretching and an extra credit portion that is totally optional to all athletes. I want everyone to peak their performance during these next 5 weeks so I ask that you stick to the program and take it seriously. Our bodies need back off time and we will come back even stronger. That's my rant! Enjoy the week and we will see ya'll on Friday night!



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Tuesday February 23rd, 2016

2/22/2016

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Warm Up
Mobility
Dynamic Flex

Activation
1 Minute Max Cal Row
Then Complete That Many Toes To Bar
x3
Rest as needed

WOD
3RFT
6 Pull Up
6 Ring Dip
12 H.R Push Up
24 DU's

Extra Credit:
3 Sets Of Plank Holds With Weight On Back


Coach's note: IT'S FINALLY HERE! Week 1 of the CrossFit Open is upon us. This Friday we will be having a potluck and our usual throw down. The first heat will start at 6pm and we will be having fun all night. Come join us to participate in the workout, or to support our awesome community. 
As for the programming this week, have the mindset that this is a "back off" week. We have been hitting it hard and preparing ourselves for the open. This week the volume will be light, however, the intensity should still be high. Every workout this week will end with group stretching and an extra credit portion that is totally optional to all athletes. I want everyone to peak their performance during these next 5 weeks so I ask that you stick to the program and take it seriously. Our bodies need back off time and we will come back even stronger. That's my rant! Enjoy the week and we will see ya'll on Friday night!




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Monday February 22nd, 2016

2/21/2016

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Warm Up
Hip Mobility

Activation
150m Row
10 Goblet Squat
x3

Strength
Front Squat
3-3-3

WOD
EMOM X16
Odd: 3 Front Squat from the ground
Even: 12 Box Jump 24/20


Coach's note: IT'S FINALLY HERE! Week 1 of the CrossFit Open is upon us. This Friday we will be having a potluck and our usual throw down. The first heat will start at 6pm and we will be having fun all night. Come join us to participate in the workout, or to support our awesome community. 
As for the programming this week, have the mindset that this is a "back off" week. We have been hitting it hard and preparing ourselves for the open. This week the volume will be light, however, the intensity should still be high. Every workout this week will end with group stretching and an extra credit portion that is totally optional to all athletes. I want everyone to peak their performance during these next 5 weeks so I ask that you stick to the program and take it seriously. Our bodies need back off time and we will come back even stronger. That's my rant! Enjoy the week and we will see ya'll on Friday night!




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Saturday February 20th, 2016

2/19/2016

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Warm Up
Hip Mobility
Dynamic Flex

Activation
20/10
Goblet Squats

WOD
Teams of 3
10 Rope Climbs
25 Back Squats 185#
25 Back Squats 135#
25 Push Press 135#
25 Push Press 95#
25 Thrusters 95#
25 Thrusters 95#
10 Rope Climbs

*The barbell can't touch the ground unless you are changing the weights. If you drop the bar, your whole team runs a 200m penalty lap. 

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Friday February 19th, 2016

2/18/2016

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Warm Up
Dynamic Flex

Activation
EMOMX10
Odd: 2 Turkish Get Ups R/L 
Even: CrossOver Symmetry x10

Strength
Build To a 10 Rep Max Bench Press

WOD
5RFT
15 Burpees
15 Wall Ball
15 Cal Row


*GET SIGNED UP FOR THE 2016 CROSSFIT OPEN!



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    Programmer

    D.J. Hillier

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Location
17630 Juniper Path, Suite F
Lakeville, MN 55044

* Enter in through the doors under the sign that says "Juniper Commons". We are located down the hall to the left.


Hours
M-TH: 5:30 am - 7:30 pm
Fri:     5:30 am - 5:30 pm
Sat:    8:00 am - 1:00 pm
Sun:   7:30 am - 1:00 pm


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​-Cres N.
 
CrossFit Journal: The Performance-Based Lifestyle Resource
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