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Friday December 1, 2017

11/30/2017

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Warm Up
1 minute
easy row
active spiderman

:45
Medium Row
Active Sampson

:30
Fast Row
Push up to down dog

:15
Hollow Hold
Arch Hold

Mobility

Child's Pose
Wrist stretch
+
PRACTICE movements in workout

WOD
For total reps
AMRAP 13
55 Burpees
55 Pull Ups
55/40 Cal Row
55 HSPU or strict DB Press 35/20

POST WOD
Group Stretch


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Thursday November 30, 2017

11/29/2017

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Warm Up
:30 Go's
Jumping Jacks
Side Hops
Active Spidermans
Kossack Lunge
Active Sampson
Air Squat
+
Barbell Warm Up

Mobility
Front Rack Stretch
+
Ankle Stretch
+
Movement Prep

WOD
"Teams of 3"
AMRAP 25
2 lap run relay style (athlete 1 runs the entire track down and back twice, then athlete 2 goes, then athlete 3)
60/40 Cal Bike
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105
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Wednesday November 29, 2017

11/28/2017

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Warm Up
:30 go's
Jumping Jacks
Inch Worms
Active Sampson
Wide Stance Inch Worm
Air Squat
Push up to down dog
+
Empty bar warm up

Mobility
Front Rack Banded Stretch

Strength
Work up to a heavy Power Clean + Jerk

WOD
For Total Reps:
3 minutes max rep clean and jerk 95/65
REST 3 MINUTES
2 minutes max rep clean and jerk 95/65
REST 2 MINUTES
1 minute max rep clean and jerk 95/65


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Tuesday November 28, 2017

11/27/2017

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Warm Up
Rowing game
+
Line Drills

Activation
5-6 sets
Sled Push heavy 100ft (down back on turf)
Rest 1 minute
Farmer Carry 100ft (track distance)
Rest 1 minute

WOD
For Time
2k Row
^Go hard... it SHOULD be uncomfortable.

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Monday November 27, 2017

11/26/2017

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Warm Up
500m Row
+
Line Drills

Mobility
Couch Stretch
Pigeon Pose

Strength
Front Squat
5-4-3-2-1

WOD
EMOMX16
Odd- 200m Run
Even- 3 Power Cleans
*Athletes choose the loading
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Saturday November 25, 2017

11/24/2017

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Warm Up
Group Run
+
:20 go's
Air Squats
Push Up to down dog
Down dog with foot pedal
Active Spidermans
Burpees

Mobility
Front Rack Stretch
Wrist Stretch
+
Movement prep and teaching for WOD

WOD
"Mini Glen"
For Time (40min Cap)
30 Clean and Jerks 115/80
1k Row
10 Rope Climbs
1k Row
100 Burpees 

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Friday November 24, 2017

11/23/2017

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Warm Up
1 minute
Easy Bike
Active Sampson
Inch Worm

:45
Medium Bike
Active Superman
Unweighted single leg RDL

:30
Fast Bike
Push Up to Down Dog
PVC Hinge drill

Mobility
Pigeon Pose
+
Movement prep and practice

WOD
5 rounds, on the 4:00
12 T2B
16 Deadlifts 135/95
20 Wall Balls 20/14
*If class is small, exchange wall balls for cal row/cal bike.. stick with 20 cals

Post WOD
Group Stretch
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Thursday November 23, 2017

11/22/2017

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HAPPY THANKSGIVING FROM ALL OF US AT MI5 FITNESS & CROSSFIT LAKEVILLE!!
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Wednesday November 22, 2017

11/21/2017

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Warm Up
:30 go's
Jumping Jacks
Side Lunge
Active Spiderman
Air Squats
Active Sampson
Cossack Squats
Push up to down dog
+
Empty Bar Warm Up
+
Booty Bands

Mobility
1 min in the bottom of a squat

Strength
Back Squat 
5x3

WOD
8 Rounds
:20 Empty Bar Back Squats
:10 Rest
:20 Max Double Unders/ Single Unders
:10 Rest
0 Comments

Tuesday November 21, 2017

11/20/2017

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Warm Up
Coach's KB Game
+
Line Drills-Long

Mobility
Overhead stretch on wall
KB ankle stretch
+
Movement Prep & teaching for WOD

WOD
AMRAP 18
3 KBS 53/35
3 Box Jump Over 24/20
200m Run
6 KBS 53/35
6 Box Jump Over
200m Run
9 KBS
9 Box Jump Over
200m Run
​*Keep adding 3 reps every round until 18 minutes is up!

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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
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    • Why Mi5 Video
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  • Join Mi5
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    • CrossFit Lakeville
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