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 September 30, 2017

9/29/2017

0 Comments

 
Warm Up
200m Run
Line Drills
+
Empty BB warm up

Mobility
Couch Stretch + front rack stretch

WOD
AMRAP 20
7 Power Cleans 135/95
7 Burpee Over Bar
200m Run
0 Comments

Friday September 29, 2017

9/28/2017

0 Comments

 
Warm Up
A. 3-4 minute cyclical warm up
B. Line Drills
C. "Bring Sally Up"

Activation
Empty BB warm Up

Strength
A. Back Squat
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: 1+ reps @ 95%
Of your 90% !

B. Glute Bridge 4x10

WOD
Partner WOD
21-15-9
Synchro DB Snatch 50/35
​Synchro Pull Up
0 Comments

Thursday September 28, 2017

9/27/2017

0 Comments

 
Warm Up
Rowing Game
+
:30 Active Spidermans
5 Good mornings 
5 Back Squat
5 Elbow rotations
+
:30 Push Up to down dog
5 push press
5 stiff leg deadlift
5 front squat

Mobility
Coach's Choice

Strength
Bench Press 
​5-4-3-2-1

WOD
5RFT
20/15 Cal Row
10 Thrusters 95/65 or 75/55
*Try to pick a weight that you can go unbroken on!
0 Comments

Wednesday September 27, 2017

9/26/2017

0 Comments

 
Warm Up
200m Run
Line Drills

Mobility
KB Ankle STRETCH
+
Movement Prep with KB

WOD
"Dave B's Wheel House"
For Time
1 mile run
21 KBS 72/53
21 KB High Pull
800m Run
15 KBS
15 KB HP
400M Run
9 KBS
9 KB HP
0 Comments

Tuesday September 26, 2017

9/25/2017

0 Comments

 
Warm Up
A. 3-4 min Cyclical warm up at low pace
B. Line Drills
C. Booty Bands

Mobility
Front Rack Stretch + High Box Pigeon Pose

Strength
Front Squat
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: 1+ reps @ 95%
Of your 90% !

B1. Box Step Up 4x6-8
B2. Lateral Lunge 3x20

Extra Credit
​Coach's Core

0 Comments

Monday September 25,2017

9/24/2017

0 Comments

 
Warm Up
1 min easy bike + Active supermans

:45 medium bike + Active sampson

:30 faster bike + Down dog push up

:30 Each..
PVC pass through
Air Squat
PVC pass through
Air Squat
+
Empty BB warm up w/ snatch grip

Mobility
Child's pose- 1 min
Wrist stretch- 1 min
+
Practice all movements

WOD
AMRAP 15
50 Power Snatch 95/65 75/55
50 Pull Up
50 Cal Row or Bike
50 DB Push Press 35/25

0 Comments

Saturday September 23, 2017

9/22/2017

0 Comments

 
Warm Up
:30 at each
Active Spiderman
Active Sampson
Air Squats
Push Up to down dog
Cossack Squats
PVC pass through

Activation
BB Warm Up

Strength
Power Snatch 5x2

WOD
15-12-9
Power Snatch 95/65
OHS
C2B Pull Up

or

15-12-9
Power Snatch 75/55
OHS 
Pull Up



​
Picture
0 Comments

Friday September 22, 2017

9/21/2017

0 Comments

 
Warm Up
General Dynamic Flex

Activation
Scap Pull Up
Scap Push Up
PVC pass through

Strength
Strict Press 10-8-6-4-2
Farmer Carry 1-1-1-1-1

WOD
Team Series Workout 1
Teams of 2
For Time
100 Cal Row (split however)
100 T2B/K2C (split however


​
Picture
0 Comments

Thursday September 21, 2017

9/20/2017

0 Comments

 
Warm Up
A. 3-4 minute aerobic warm up
B. Line Drills

Activation
Booty Bands
+
Empty Bar Warm Up

Strength
A. Back Squat
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3+ reps @ 90%
Of your 90% !

B. Glute Bridge 4x10

Extra Credit
Coach's Core



​

Picture
0 Comments

Wednesday September 20, 2017

9/19/2017

0 Comments

 
 Warm Up
200m Run
:30 inch worm
:30 Air Squats
:30 Active Spiderman
:30 Active Superman
:30 Down Dog w/ foot pedal

100m Run
:20 '' ''
:20 '' ''

50m Run
:15 ''
:15 ''

Mobility
A. Banded chest stretch
B. Banded Shoulder distraction
​C. Banded Front Rack Stretch
+
Movement prep & practice for pull up and dips and substitutions options

WOD
"Dat Pump"
15-12-9-6-3
Strict Dip
Strict Pull Up
*200m Run following each round



​




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