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Wednesday March 1, 2017

2/28/2017

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Warm Up
General Dynamic Flex

Activation
Split Jerk points of performance & practice

Strength
Split Jerk 
4x1

WOD
Buy In: 500m Row
Then 3 Rounds
21 Hang Power Clean 105/70
15 Step Back Lunges
9 Burped Over Bar
Cash Out: 500m Row



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Tuesday February 28, 2017

2/27/2017

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Warm Up
General Dynamic Flex

Activation
Shoulder Series

Strength
Take 10-12 minutes working on the following complex
1 Power Snatch + 2 Overhead squat
-Build in weight

WOD
"Stop and Go"
AMRAP 4
30 Double Unders
15 Power Snatch 75/55

REST 4:00

AMRAP 4
30 Double Unders
15 Power Snatch 95/65

REST 4:00

AMRAP 4
30 Double Unders
15 Power Snatch 115/80




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Monday February 27, 2017

2/26/2017

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Warm Up
Mobility
General Dynamic Flex

Activation
Take 10 minutes working on Turkish Get Ups with DB's, KB's, and Barbells

WOD
"Tune Up"
EMOMX16
Minute 1- 7 Deadlift 155/105 + 7 Box Jump 20inch
Minute 2- 15/12 Cal Row
Minute 3- 7 Wall Ball + 7 Pull Up
Minute 4- 15/12 Cal Row

POST WOD
Split Stretch 2 min



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Saturday February 25, 2017

2/24/2017

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Warm Up
General Dynamic Flex

Activation
Coach's Choice

Strength
Front Squat to a heavy set of 5

WOD
3RFT
30/20 Cal Row
21 KBS 53/35
12 Pull Up



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Friday February 24, 2017

2/23/2017

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17.1

“Open 17.1”
For time:
10 Dumbbell Snatches (50/35#)
15 Burpee Box Jump-Overs (24/20″)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs
Time Cap: 20 Minutes
Post scores to comments.

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Thursday February 23, 2017

2/22/2017

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CrossFitters! We have now entered the first week of the 2017 CrossFit Open. Every Friday for the next 5 weeks you will be doing the Open workout at whatever scaling option you choose. There are multiple different categories to compete in (Teens, RX, Scaled, Masters, Masters Plus, etc). For the next 5 weeks you can expect Monday and Tuesday to be tougher workouts, while Wednesday and Thursday's we will peel back on the volume a little bit and get our bodies ready for the big workouts on Friday. Remember, the first and last week of the Open we will have a big get together at Mi5 Fitness so we can watch and cheer on our friends and coaches!

Warm Up
General Dynamic Flex

Activation
Active Mobility


WOD
"Flow Session"
18-20 minutes at your own pace
A1) Overhead Walking Lunge x10
A2) Barbell Bent Over Row x8
A3) KB Front Rack Carry 50m
A4) Stir The Pot X10/10
A5) One Arm Hang from Rig :20 seconds each arm



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Wednesday February 22, 2017

2/21/2017

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CrossFitters! We have now entered the first week of the 2017 CrossFit Open. Every Friday for the next 5 weeks you will be doing the Open workout at whatever scaling option you choose. There are multiple different categories to compete in (Teens, RX, Scaled, Masters, Masters Plus, etc). For the next 5 weeks you can expect Monday and Tuesday to be tougher workouts, while Wednesday and Thursday's we will peel back on the volume a little bit and get our bodies ready for the big workouts on Friday. Remember, the first and last week of the Open we will have a big get together at Mi5 Fitness so we can watch and cheer on our friends and coaches!

Warm Up
Mobility
General Dynamic Flex

Activation
E2MOMX10
15 Push Up
25 Double Under
-Scale numbers as needed. This shouldn't get you out of breathe... think of it as an active warm up with some additional skill work on Double Unders

WOD
AMRAP 20
Teams of 3
12/9 Cal Row
9 Box Jump Over 24/20
6 DB Hang Cleans 50/35
-One athlete completes the entire round before the next athlete goes. The intended stimulus of this workout is to go really fast when it's your turn, and then have about 2-3 minutes of rest. This should be sprint speed.




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Tuesday February 21, 2017

2/20/2017

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CrossFitters! We have now entered the first week of the 2017 CrossFit Open. Every Friday for the next 5 weeks you will be doing the Open workout at whatever scaling option you choose. There are multiple different categories to compete in (Teens, RX, Scaled, Masters, Masters Plus, etc). For the next 5 weeks you can expect Monday and Tuesday to be tougher workouts, while Wednesday and Thursday's we will peel back on the volume a little bit and get our bodies ready for the big workouts on Friday. Remember, the first and last week of the Open we will have a big get together at Mi5 Fitness so we can watch and cheer on our friends and coaches!

​Warm Up
General Dynamic Flex

Activation
Snatch Prep

Strength
3 Position Snatch (Above knee, Below knee, Ground)
4x1+1+1

WOD
For Time
27-21-15-9
T2B
Overhead Squat 75/55
​Burpee over Bar



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Monday February 20, 2017

2/19/2017

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CrossFitters! We have now entered the first week of the 2017 CrossFit Open. Every Friday for the next 5 weeks you will be doing the Open workout at whatever scaling option you choose. There are multiple different categories to compete in (Teens, RX, Scaled, Masters, Masters Plus, etc). For the next 5 weeks you can expect Monday and Tuesday to be tougher workouts, while Wednesday and Thursday's we will peel back on the volume a little bit and get our bodies ready for the big workouts on Friday. Remember, the first and last week of the Open we will have a big get together at Mi5 Fitness so we can watch and cheer on our friends and coaches!

Warm Up
General Dynamic Flex

Activation
Shoulder Mobility 
+
CrossOver Symmetry

Strength
EMOMX8
4 Strict Press

WOD
"Open Prep"
AMRAP 14
75 Wall Ball
60 Cal Row
45 DB Snatch 50/35
30 Pull Up

*Your goal for this workout is to get back to those Wall Balls!



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Saturday February 18, 2017

2/17/2017

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Warm Up
General Dynamic Flex

Activation
Rowing Game

Strength
5 sets of Strict Pull Up
*Goal here is to choose a rep count that is tough for YOU. Feel free to mix up your tempo, add weight, switch up your grip, etc
Rest 2 minutes between rounds

WOD
AMRAP 12
30 Double Unders
15 Sit Up
30 Double Unders
15 KBS 53/35



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    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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"This place is more than just a gym. It is one of the best resources for becoming a better person."
​-Cres N.
 
CrossFit Journal: The Performance-Based Lifestyle Resource
  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Meet Our Staff
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members