Mi5 Fitness | Crossfit Lakeville
  • 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

Saturday April 1, 2017

3/31/2017

0 Comments

 
Warm Up
Mobility- Thoracic Opener with Foam Roller and Barbell
General Dynamic Flex

Activation
Toes to Bar progression work

WOD
5RFT
10 Burpee
10 T2B

Post WOD
A1) DB Row x6/6 (Heavy)
A2) Banded OR Weighted Push Up xAMRAP
Rest 2 minutes x4


​
Picture
0 Comments

Friday March 31, 2017

3/30/2017

0 Comments

 
Warm Up
Front Rack Mobility
General Dynamic Flex

Strength
Work up to a heavy clean and jerk for the day

WOD
"17.6"
AMRAP14
12 Hang Clean
9 Front Squat
6 Push Jerk
3 Thruster

Men: 95#
Women: 65#



​
Picture
0 Comments

Thursday March 30, 2017

3/29/2017

0 Comments

 
Warm Up
Mobility
General Dynamic Flex

Activation
Farmer Carry & Hurdles

WOD
Partner WOD
AMRAP 16
Deadlift x20 185/125
Synchro Burpee Over Bar x12
Rope Climb x1/1

-One person works on the deadlift at a time, split reps however you want
-Both partners synchronize the burpee over bar, must jump over at the same time for rep to count
-Both partners perform a rope climb, one works at a time



​
Picture
0 Comments

Wednesday March 29, 2017

3/28/2017

0 Comments

 
Warm Up
Mobility
General Dynamic Flex

Activation
Coach's choice

WOD
"Downhill Sprint"
10-9-8-7-6-5-4-3-2-1
Bench Press 115/80
Strict Pull Up
*Perform 4 Shuttle Sprints between each round



​
Picture
0 Comments

Tuesday March 28, 2017

3/27/2017

0 Comments

 
Warm Up
General Dynamic Flex

Activation
Banded Good Morning
Turkish Get Up
Chest Wall Slides
7-10 minutes
​
WOD
"Sweat Fest"
For Time:
25 KBS 53/35
50 Sit Up
100 Single Unders 
20 KBS
40 Sit Up
80 Single Under
15 KBS
30 Sit Up
60 Single Under
10 KBS
20 Sit Up
40 Single Under
5 KBS
10 Sit Up
20 Single Under


​
Picture
0 Comments

Monday March 27, 2017

3/26/2017

0 Comments

 
Warm Up
General Dynamic Flex

Activation
Booty Bands Series

Strength
A) Power Clean 3x3

B) Front Squat 3x3

WOD
"Quadzilla"
3RFT
21/15 Cal Bike
15 Wall Ball
9 Pull Up




​
Picture
0 Comments

Saturday March 25, 2017

3/24/2017

0 Comments

 
Warm Up
Booty Bands
+
General Dynamic Flex

Activation
Coach's Core

WOD
AMRAP 20
Teams of 3, one parter does an entire round before next partner may go
12/10 Cal Row
9 Power Snatch
6 Toes to Bar





​
Picture
0 Comments

Friday March 24, 2017

3/23/2017

0 Comments

 
17.5 :)
0 Comments

Thursday March 23, 2017

3/22/2017

0 Comments

 
Warm Up
General Dynamic Flex

Activation
Hip Mobility

WOD
"Final Goat Day"
EMOMX20
Odd- Weakness 1
Even- Weakness 2



​
Picture
0 Comments

Wednesday March 22, 2017

3/21/2017

0 Comments

 
Warm Up
General Dynamic Flex

Activation
Ladders & Agility
+
Dowel Good mornings

WOD
5RFT
21 Cal Bike or Row
15 Burpees 
9 Thruster 95/65

POST WOD
Group Stretch




​
Picture
0 Comments
<<Previous

    Programmer

    D.J. Hillier

    Archives

    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    September 2015

    Categories

    All

    RSS Feed

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


Thanks for signing up!

Join Our Email List!

Sign up to get interesting news and updates delivered to your inbox.

By submitting this form, you are granting: Mi5 Fitness, 17630 Juniper Path, Suite F, Lakeville, Minnesota, 55044, United States, http://www.mi5fitness.com permission to email you. You may unsubscribe via the link found at the bottom of every email. (See our Email Privacy Policy for details.) Emails are serviced by Constant Contact.

Contact Us 
952-378-4348
​Info@mi5fitness.com

Click Here to Read Our Privacy Policy

"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