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Thursday September 1st, 2016

8/31/2016

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Weightlifting Thursday Week 3!

Warm Up
Mobility
Movement Prep

Weightlifting Cycle Week 3
A) Every :40 for 12 Rounds - 1 Power Clean @ 65%

Rest 3:00

B) Every :40 for 12 Rounds- 1 Power Snatch @ 65%

Rest 3:00

WOD
For Time:
40 Wall Ball
20 Pull Up
30 Wall Ball
15 Pull Up
20 Wall Ball
10 Pull Up

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Wednesday August 31st, 2016

8/30/2016

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Warm Up
Dynamic Flex-Runner's Warm Up

WOD
Hills @ Crystal Lake Education Center :)
Bring your own water!


Runners will achieve as much strength and power improvement as they can get by doing 10 to 12 hill sprints of 12 seconds each, twice a week. Once you have reached this level and have stopped gaining strength and power, you can cut back to one set of 10 to 12 hill sprints per week
The biggest problem I see right now, is that people are very, shall we say, ‘conservative’ when it comes to the definition of ‘balls to the wall’. In my book, your face should be turning a pastel type of green and your spleen coming out of your left eye socket on each of the rounds. Otherwise, you’re cutting corners and preserving energy for latter rounds.-Charles Poloquin






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Tuesday August 30th, 2016

8/29/2016

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Warm Up
Hip Mobility Series
Ladder Drills

Strength
Pause Front Squat
5x3 with 3 second pause at the bottom of the squat

WOD
9 Mi5 Makers 35/25
2 Rope Climbs
7 Mi5 Makers
2 Rope Climbs
5 Mi5 Makers
2 Rope Climbs
3 Mi5 Makers
2 Rope Climbs
1 Mi5 Makers
2 Rope Climbs

*Mi5 Maker = With two DB's. Right Row, Left Row, Jump Up Squat Clean, Thruster


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Monday August 29th, 2016

8/28/2016

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Athletes- We will be having all Wednesday CrossFit classes over at the hill at the Crystal Lake Education  Center right across from Hosanna Church. Make sure to plan accordingly and bring water!

Warm Up

Mobility for Movements
Dynamic Flex

Activation
Single leg/ Single arm reach
Glute Bridge
One Arm KBS

Strength
Deadlift 4x10

WOD
"Double Trouble"
AMRAP 6
20/15 Cal Row
10 T2B

Rest 4 Minutes

AMRAP 6
200m Run
15 KBS 53/35



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Friday August 26th, 2016

8/25/2016

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Warm Up
Dynamic Flex

Activation
Air Squat
Reverse Hollow Rock
Ankle Mobility

Skills & Drills
Work 10-12 minutes on pistols and pistol progressions

WOD
"Mano y Mano"
Class Divides into 2 Teams
3RFT
Team 1- 400m Sled Push 
Team 2- Max Cal Row
*Class size will dictate weight, equipment, and team size. While team 1 is completing the sled push, team 2 is trying to accumulate as many calories as possible. When team one makes it inside the door, team 2 will start on the sled. Score is total amount of calories rowed by each team. Most calories wins!



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Thursday August 25th, 2016

8/24/2016

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THIS IS WEEK #2 OF THE WEIGHTLIFTING CYCLE. USE YOUR NUMBERS FROM LAST THURSDAY TO DETERMINE YOUR WORKING WEIGHT DURING TODAY'S SESSION. IT MAY SEEM LIGHT, BUT FOCUS ON TECHNIQUE. WE WILL BE GETTING HEAVIER AS WEEKS GO ON. ENJOY THE PROCESS.

Warm Up
Mobility
Dynamic Flex
Movement Prep

Weightlifting
A) Every :40 for 12 rounds
1 Power Clean @ 60%

Rest 3:00

B) Every :40 for for 12 rounds
1 Power Snatch @ 60%

Rest 3:00

WOD
For time
21-18-15-12-9-6-3
Unbroken sets of OHS
*Pick a weight that you can work well with. Don't compare yourself to people around you. This is all about getting better with OHS and being able to go for long sets. Bar must come to the floor between each round.


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Wednesday August 24th, 2016

8/23/2016

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Warm Up
Mobility- Lats
Dynamic Flex

Strength
Weighted Chin Up 5x4

WOD
EMOMX21
Minute 1: 12/10 Cal Row
Minute 2: 12 Box Jump Over
Minute 3: 12 Med Ball Squan Clean 20/14



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Tuesday August 23rd, 2016

8/22/2016

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Warm Up
Mobility

Activation
3 Rounds
Empty Bar Good Mornings x8
Scap Push Ups x12
Wall Walk x2

WOD
"Diane"
21-15-9
Deadlift 225/155
HSPU

Post WOD
3RNFT
10 DB Bent Over Row
10 DB Strict Press


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Monday August 22nd, 2016

8/21/2016

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Warm Up
Mobility
Dynamic Flex

Activation
Tabata
Banded Pull Aparts & Sit 2 Stand

Strength
Work up to a heavy complex of:
2 Front Squat + 1 Jerk
*Take weight from the rack

WOD
3RFT
10 Power Cleans 135/95
400m Run



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Saturday August 20th, 2016

8/19/2016

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Warm Up
Front Rack Mobility
Dynamic Flex

Strength
15 Minutes
A1) 2 Arm Overhead KB Carry
A2) BB Bent over Row x6-8
A3) DB Bench Press x8-10

WOD
For Time:
21-15-9
Power Clean
Shoulder to Overhead
135/95


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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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​-Cres N.
 
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