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Saturday December 31st, 2016

12/30/2016

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Warm Up
General Dynamic Flex

Activation
Kyle's game SPIKEBALL

WOD
3 Rounds
300m Run Inside (3 laps)
2 Rounds of Cindy (5 Pull Up, 10 Push Up, 15 Air Squat)
 
Right into..
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2 Rounds
300m Run Inside (3 laps)
2 Rounds of DT (12 DL, 9 HPC, 6 S20)




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Friday December 30th, 2016

12/29/2016

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HAPPY BIRTHDAY COACH HOLLIE! THIS WORKOUT IS DEDICATED TO YOU AND YOUR 39 YEARS ON THIS EARTH :)

Warm Up
General Dynamic Flex
+
39 calories on the rower with a partner

Strength
EMOMx10
Odd: DB Step Up x5/5
Even: 30 second HS hold

WOD
4RFT
12  C2B Pull Up (month)
30  Sit Up (day)
77 Double Under (year)


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Thursday December 29th, 2016

12/28/2016

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Warm Up
General Dynamic Flex

Activation
5 sets
6x Def Push Up
6x Def Ring Row

WOD
"Trifecta"
Teams of 3, one athlete at each station
​EMOMX18
1- 25 KBS 53/44
2- 25 Air Squat
3- Max Cal Row
*Your team score is the total amount of calories rowed. Keep adding to the rower as the workout goes on


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Wednesday December 28th, 2016

12/27/2016

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Warm Up
General Dynamic Flex

Activation
Coach's Choice

WOD
AMRAP 20
10 Power Snatch 75/55
10 Jumping Lunge
10 Pull Up
10 Thruster 75/55
10 Box Jump 24/20

Post WOD
BB Smash 5 mins


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Tuesday December 27th, 2016

12/26/2016

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Warm Up
General Dynamic Flex

Activation
CrossOver Symmetry

Strength
Push Jerk
3-3-3-3-3

WOD
3RFT
500m Row
12 Push Jerks 115/80
15 T2B


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Monday December 26th, 2016

12/25/2016

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Warm Up
Front Rack Banded Stretch 
General Dynamic Flex

Activation
BRING SALLY UP

Strength
EMOMX5
2 Squat Clean
then
EMOMX5
1 Squat Clean

WOD
"Elizabeth"
21-15-9
Squat Cleanas 135#
Ring Dips


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Friday December 23rd, 2016

12/22/2016

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Warm Up
Front Rack Mobility
General Dynamic Flex

Activation
Sled Push for max load

WOD
"Let's make a deal"
With a partner.. you go, I go style
5 Rounds (each)
20 Cal Row
10 Thruster 105/75
*One partner works at a time and he/she must finish the entire round before the next partner steps in


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Thursday December 22nd, 2016

12/21/2016

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Warm Up
General Dynamic Flex

Activation
Booty Band Series

Strength
Work up to a heavy 5 Rep Back Squat

WOD
4RFT
21 Wall Ball
15 Burpee
9 C2B Pull Up



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Wednesday December 21st, 2016

12/20/2016

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Warm Up
General Dynamic Flex

Activation
Burgener Warm Up

Strength
6-7 sets of the following complex:
1 Hang Power Snatch + 1 Power Snatch

WOD
EMOMX12
Minute 1- 5 Power Snatch
Minute 2- 14/11 Cal Row
Minute 3- 15 Sit Up


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Tuesday December 20th, 2016

12/19/2016

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Warm Up
General Dynamic Flex

Actvation
Coach's Game

Strength
Deadlift 3x7

WOD

"The Chief"
5 Rounds
AMRAP 3
3 Power Clean 135/95
6 Push Up
9 Air Squat
REST 1 MINUTE
*You're score is the total amount of rounds completed within the 5 rounds


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