Mi5 Fitness | Crossfit Lakeville
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Tuesday November 1st, 2016

10/31/2016

0 Comments

 
Warm Up
Mobiity
General Dynamic Flex

Activation
Coach's Choice

Strength
Weighted Strict Pull Up
5x5

WOD
"20/20"
AMRAP 20
5 Pull Up
10 Push Up
15 Air Squat
20 Cal Row


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Monday October 31st, 2016

10/30/2016

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Warm Up
Mobility
General Dynamic Flex

Activation
BB Good Mornings
3x3

WOD
AMRAP 4
3 rounds
12 DL
9 HPC
6 Push Jerk
MAX Cals on rower or Assault Bike

REST 4:00

AMRAP 4
2 Rounds
12 DL
9 HPC
6 Push Jerk
Max Cals on rower or Assault Bike

Rest 4:00

AMRAP 4
1 Round
12 DL
9 HPC
6 Push Jerk
Max Cals on rower or Assault Bike


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Saturday October 29th, 2016

10/28/2016

0 Comments

 
Warm Up
General Dynamic Flex

Activation
Coach's Choice
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Strength
Hang Power Clean 
3-3-3-2-2-2-1-1-1

WOD
Open 13.4
7min ascending ladder
3,3,6,6,9,9,12,12...
T2B
Clean & Jerk 135/95

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Friday October 28th, 2016

10/27/2016

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Warm Up
General Dynamic Flex

Activation
Tabata Row or Bike

Strength
15 Minutes
Sled Push & Sled Pull

Super set with

Ring Dips

WOD
For Time
27-21-15-9
Back Squats 145/100
H.R Push Ups



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Thursday October 27th, 2016

10/26/2016

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3 WEEKS REMAINING IN THE WEIGHTLIFTING CYCLE. KEEP UP THE SOLID WORK!

Warm Up
General Dynamic Flex

Activation
BB Warm Up

Strength
Every :90 for 7 sets
2 Squat Snatch 80%

Rest 4:00

Every :90 for 7 sets
2 Squat Clean & Jerk 80%

Rest 4:00

WOD
For Time
75 Overhead Squats 95/65


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Wednesday October 26th, 2016

10/25/2016

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Warm Up
General Dynamic Flex

Activation
Cross Over Symmetry Activation
+
Wall Walks

Strength
3-3-3-3-3
Strict/Kipping HSPU/Practice

WOD
AMRAP 13
200m Run
:20 Plank
200m Run
20 OH Lunge 45/25


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Tuesday October 25th, 2016

10/24/2016

0 Comments

 
Warm Up
General Dynamic Flex

Activation
Core Work
EMOMX12
1- 6-8 Hollow Rock
2- 6-8 V-Ups
3- 6-8 second Hollow Hold

WOD
AMRAP 4
21-15-9
Power Snatch 75/55
Burpee

REST 4:00

AMRAP 4
15-12-9
Power Snatch 95/65
Burpee over bar

REST 4:00

AMRAP 4
12-9-6
Power Snatch 115/80
Burpee Box Jump


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Monday October 24th, 2016

10/23/2016

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Warm Up
General Dynamic Flex
+
Booty Bands

Activation
Accumulate 2 minutes in the bottom of a squat

Strength
Work up to a heavy 2 Front Squat + 1 Jerk from the rack

WOD
AMRAP 10
15 KBS 53/35
15 Wall Ball 20/14


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Saturday October 22nd, 2016

10/21/2016

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Warm Up
General Dynamic

Activation
Heavy Russian KBS
Snap Push Up
Front Rack Stretch

Strength
BB Push Press
6x3

WOD
For Time
50 Wall Ball 20/14
25 T2B
40 Wall Ball
20 T2B
30 Wall Ball
15 T2B
20 Wall Ball
10 T2B


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Friday October 21st, 2016

10/20/2016

0 Comments

 
Warm Up
Dynamic Flex
Chest/Shoulder Mobility

Strength
Bench Press 3x8

WOD
With a running clock..
EMOMX7
6-9 Burpees
REST 2 MINUTES
EMOMX7
30-40 Double Unders
REST 2 MINUTES
EMOMX7
6-9 Burpees


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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
    • Our Facilities
    • Meet Our Staff
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members