Mi5 Fitness | Crossfit Lakeville
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Tuesday March 20, 2018

3/19/2018

0 Comments

 
Warm Up
:45
Easy Row
Active Spiderman
Medium Row
Push Up to down dog
Fast Row
Air Squats
+
Empty BB Warm Up

Mobility
Wrist Stretch
Front Rack Stretch

Strength
Build to a heavy pause front squat single
*Pausing for 3 seconds in the bottom

WOD
Every 3:00 for 5 rounds
300/250m Row
9 Thrusters 95/65
*Score is slowest round
0 Comments

Monday March 19, 2018

3/18/2018

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Warm Up
Coach's Assault Bike Warm Up

Mobility
Banded Chest Stretch

Strength
Bench Press 5x4

WOD
AMRAP 14
40 Ab-mat Sit Up
30/20 Cal Bike
20 Burpee
0 Comments

Saturday March 17, 2018

3/16/2018

0 Comments

 
Warm Up
Teams of 2 warm up
-Junkyard dogs
-Med Ball Partner Series
-Plank High Fives
+
Mobility

WOD
Teams of 3
2000m Row (both partners partner hold a barbell deadlift 225/155)
125x Hand Release Push Ups (Partners hang from rig)
45x Rope Climbs
0 Comments

Friday March 16, 2018

3/15/2018

0 Comments

 
18.4
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Thursday March 15, 2018

3/14/2018

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Warm Up
Coach's Choice

Activation
Coach's Core

WOD
2 mins on 1 off for 30 minutes (6:30pm class goes for 24 minutes)
Assault Bike (cals)
Rowing (cals)
Run (laps)
0 Comments

Wednesday March 14, 2018

3/13/2018

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Warm Up
:20 go's
Jumping Jacks
Quad Stretch
Inch Worm
Push up to down dog
Spiderman
Sampson
Air Squat
+
Empty BB Warm Up

Strength
Build to a heavy hang squat clean double

WOD
5 RFT
50 Double Unders
5 Squat Cleans 165/ 115

0 Comments

Tuesday March 13, 2018

3/12/2018

0 Comments

 
Warm Up
Coach's Choice

Activation
10-15 minutes
A1. Hand over hand sled pulls
A2. Heavy Farmer Carry 100ft

WOD
For Time
27x C2B/ Pull Up
27x Deadlift 155/105
27x Row for Cals
21x C2B/ Pull Up
21x Deadlift
21x Row for Cals
15x C2B/ Pull Up
15x Deadlift 
15x Row for Cals
0 Comments

Monday March 12, 2018

3/11/2018

0 Comments

 
Warm Up
1min very easy bike
Active spiderman

1min easy bike
Active Sampson

Medium bike
Push up to down dog

Fast bike
Air Squats

Mobility
Couch stretch 2 min/2min

Strength
Back Squat 4x4

WOD
5RFT
27 Air Squat
21/15 Cal Bike
15 KBS 53/35
0 Comments

Saturday March 10, 2018

3/9/2018

0 Comments

 
Warm Up
Line Drills

Mobility
Pigeon Pose
Wrist Stretch

Strength
Build to a heavy power clean double

WOD
Teams of 2 alternating rounds
10 RFT
5 Deadlifts 185/125
10 Box Jump Over 24/20
10/8 Cal Bike/ Row
0 Comments

Friday March 9, 2018

3/8/2018

0 Comments

 
18.3
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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 - 6:30 pm
Sat:    8:00 am - 1:00 pm

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"This place is more than just a gym. It is one of the best recourses for becoming a better person."
​-Cres N.
 
  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Member of the Month
    • Meet Our Staff
  • Get Started
  • Schedule
  • PROGRAMS
    • Classes
    • Personal Training >
      • Nutrition Coaching
    • Youth & Teen Fitness
  • CrossFit Lakeville
  • Contact