WOD - Friday 31st May **WARNING** Weekend starts right NOW!

Strength/Skill

(Just a bit of FUN)!

Deadlifts

2 x warm up sets

3 x working sets of 8,6,4
 

Pre-Hab:
Shoulder Stability

Explosive Movements

6 x Kettlebell Banded Swings
 

15 - 1.....
Pull Ups
Press Ups
Sit Ups
 

Record total time

Finisher Skill: Battling Ropes

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Thursday 30th May

Strength:

Front Squat - Progression to OHS - Work to max without losing form
**Banded KB Squats**

2 x warm up sets

3 x working sets of 8, 6, 4,

PreHab: Scapula Stability

 

10 mins EMOM

6 x Double KB OH Push Press
6 x Strict Pull Ups

5 Rounds For Time
200 M Run
10 Air Squats
200 M Run
10 x Alternate Jumping Lunges
10 x GTOH 15/20
10 x Rolling Burpees

** Then Finish with 25 Double under BEFORE calling time**
 

 

Record total Time

Finisher Skill: Team battling Rope Challenge

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Wednesday 29th May

Strength:

Strict Press

2 x warm up sets

3 x working sets of 8, 6, 4,

Pre-Hap
Between each of the above working sets 6 Scap. raises

EMOM 10 mins

5 x Row's
5 x Press Ups

3 Rounds for time

400 RUN!

5 x Knees to elbows
10 x Box Jumps
15 x Single Arm KB Swings
20 x Wall Ball

Record total Time

Finisher Skill: 60 seconds Max air squats

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

Tuesday Workout - Happy Birthday Dr Dave! We have a BEAR to share with you!

Happy Birthday Dave, we have for you: The Bear

The first part of the session will involve technique based on the following, to get you READY to take on "The Bear"!

7 Rounds of:
Power clean
Front squats
Push press
Back squats
Push press

All of the above  is ONE round

Finisher for Time:
26 Burpess
28 Air Squats
5 STRICT Pull Ups

**Bank Holiday Monday** 9.30am session ONLY today "21 - Barbells & Cake"!

Barbells & Cake!

All you need to know is some Barbell work; a few Burpess... - then before you know it ....CAKE!

WOD - Sunday 27th May - Find a friend WOD (& it had better be a good one)!

Partner WOD .........with a twist

The great thing about this WOD is that whilst pairs work together they are also trying to outdo their partner to be top dog in the duo!

One partner does the time element whilst the other one does the score element - each do both parts and the score is combined but there's only one winner in the pair:

50 du or 150 skips
Wall climbs
(Wall climbs counted)

1000m Bike
Kettlebell Swings
(KB swings counted)

400m run
Ring Rows
(Ring Rows counted)

Calorie row (40 calories)
Burpees
(Burpees counted)

50  OHWL
Box jumps
(Box jumps counted)
 

So as you and your buddy aim to become the winning team you can also score points to beat you partner.

We will be crowning the winning team AND Individual

WOD - Saturday 25th May

Barbell Surprise

Warm Up & Technique

Deadlift

Bent over Row

Hang Power Cleans

Thrusters

Press Ups

 



6 Rounds
6 Moves
6 Reps
.... Be READY....

 

Finisher Skill: Battling Rope Challenge - Team Event

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Friday 24th May

Strength/Skill
Deadlifts

2 x warm up sets

3 x working sets of 8,6,4

Between each working set complete PreHab
 

Pre-Hab:
Knee Stability - lateral Lunges

Explosive Movements

6 x Kettlebell Banded Swings
6 x Banded Assisted Jumps 

12 minute AMRAP
10 x Deadlift (60% Max)

10 x Box Jump
10 x Burpee Pull Ups

Record total Rounds

Finisher Skill: Battling Ropes

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Thursday 23rd May

Strength:

Front Squats

2 x warm up sets

3 x working sets of 8,6,4

 

Pre-Hab:
Knee Stability - lateral Lunges

EMOM (10 minutes)

5 x Squat Jumps
5 x Press Ups

5 x Get Up's (Posh Burpee's)
5 x Sit Up's
 

1 Round for time

400 Run
15 x Box Jumps
10 x OHWL
5 x GTOH
1 x Wall Climb

Record total Time

Finisher Skill: Battling Ropes

 

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

** Happy Birthday Kelly"!** Its a Birthday workout!

Ever wonder why the CrossFit bench mark workouts are named after Girls?

Many have asked, “Why are the workouts named after Girls?”Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.”

Wednesday 22nd May:

Kelly

5 Rounds for time:

400 m Run

30 x Box Jumps

30 x Wall Balls

WOD - Tuesday 21st May

Strength:

Cleans Technique - Squat Cleans

2 x warm up sets

3 x working sets of 3, 3, 3,

 

Pre-Hab:
Knee Stability

EMOM (10 minutes)

5 x Squat Cleans

5 x Tuck Jumps

3 Rounds for time
200 Run
10 x Lunges
200 Run
10 x Air Squats
10 x Pull Ups
10 x GTOH
10 x Over Box Burpees

Record total Time

Finisher Skill: 2 minutes Double Unders

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Monday 20th May

Strength:

Back Squat (Banded KB Squats)

2 x warm up sets

3 x working sets of 8, 6, 4,

PreHab Focus: Knee Stability

Between each working set

 

3 Rounds of 1 minute of each (1 min rest between)

Wall Ball
SDHP
Box Jumps
Push Press (35/20)

Kcal Row

Record total score at each

Finisher Skill: Team battling Rope Challenge

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Saturday 18th May

 

Record total Reps

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD Friday 17th May

Strength:

Deadlifts

2 x warm up sets

3 x working sets of 8,6,4

Between each working set

8 x Banded Kettlebell swings

Pre-Hab
8 x Good Mornings

 

For Time

21, 18, 15, 12, 9, 6, 3, 6, 9, 12, 15, 21 Reps of:
Kettlebell Swings & Press Ups

 

Record total Time

Finisher Skill: 2 minutes double unders

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD Thursday 16th May - Results, CrossFit, Open Gym, BoxFit & Olympic lifting all on today!

Strength:

Front Squat - Progression to OHS
**Banded KB Squats**

2 x warm up sets

3 x working sets of 8, 6, 4,

PreHab Focus: Hamstrings

Between each working set

3 x 8 Good Mornings

EMOM
6 x Double KB OH Press
10 x Ball Slams

4 x 1 minute Rounds - with 1 minute rest between each round

Kcal Row
Walking Lunges
Double Unders (Yes, that is right)!
Wall Climbs

Wall Ball

Record total score at each station

Finisher Skill: Team battling Rope Challenge

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD Wednesday 15th - CrossFit, BoxFit at 7pm too

Strength:

Over Head Press to Jerk progression

2 x warm up sets

3 x working sets of 8, 6, 4,

Between each working set

3 x 8 Good Mornings

 

7 Rounds for time

**1 x 400 run Check In**

8 x Press Ups

10 x GTOH

12 x Ring Dips

14 x Air Squat

 

Record total Time

Finisher Skill: 2 minutes double unders or continual skipping

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD Tuesday 14th May

Strength:

Power Clean technique & Progression

2 x warm up sets

3 x working sets of 5,5,5

PreHab Focus: Hamstrings

3 x 8 Good Mornings

EMOM:

3 x 5 minute AMRAP's (1 minute rest between each)

A: 10 x Wall Ball & 12 x KB Swings
B: 10 x Pull Ups & 12 x Press Ups
C: 10 x Box Jumps & 12 x Burpees
 

Record total rounds achieved at each

Finisher Skill: Team battling Rope Challenge

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD Monday 13th

Strength:

Back Squat (Banded KB Squats)

2 x warm up sets

3 x working sets of 8, 6, 4,

 

PreHab Focus: Hamstrings

Between each working set

3 x 8 Good Mornings

EMOM
6 x SDHP
10 x Kettlebell Swings

4 Rounds

400 Run
40 x Lunge Walks
30 x Sit Ups
20 x Hand release press ups

10 x Burpees

 

Record time

Finisher Skill: Team battling Rope Challenge

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

Sunday 12th May WOD 9.30am "Fran" as requested followed by 10 am as usual

9.30 am "Fran" 21, 15, 9 Thursters & Pull Ups (As Requested)!

10am Partner Session of:

4 Rounds for time
Squats
Tuck Jumps
Kettlebell Squats
Banded Jumps
**Record time when both have completed the rounds**

2 x 7 Minute AMRAPS
1:
8 x Thrusters (20kg 40kg)
10 x Rolling Burpees
12 x Kettlebell Swings (16kg 24kg)

****1 MINUTE REST BETWEEN 1 & 2****

2:
8 x Pull Ups (No Bands - Jumping)
10 x Press Ups (Hand Release)
12 x Box Jumps

Record the total rounds

 

 

Finisher Skill: Team battling Ropes

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD -Saturday 11th May- Its that "Chipper" ...OR IS IT! - This is it; the entire beast must be finished off!

Its THAT "Chipper" ....OR IS IT.... Its a "chipper" The entire beast must be completed.... Just chip, chip chip away....





For Time:
200 m run
30 x Air Squats
200 m Run
30 x Press Ups
200 m Run
30 x Air squats
200 m Run
30 x Sit Ups
30 x Double Unders
30 x Kettlebell Swings
30 x GTOH
30 x Russina Twist (With Plate)
30 x OHWL
30 x Wall Balls
30 x Burpees

(....just a little motivation for the day)

1 x Car Par Sprint
1 x Box Jump
**BOOM**

Click here to share this experience with a friend

http://www.mi-gym.com/refer_a_friend.html

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Wednesday 8th May - Todays Workout

Strength:

Push Press

2 x warm up sets

3 x working sets of 8, 6, 4,

This need to be at a challenging weight not maximal weight. Re visit the weight that you recorded on the last Press session & try to add 2.5 kgs.You will be able to "Push Press" more than the strict Press.
Record the score on the board

REMEMBER: The focus is on great quality technique

Between each working set (Pre-Hab)

3 x 8 weighted scapula raises

EMOM (10 minutes)

5 x Box Jumps

5 x Defecit Press Ups

15 minute AMRAP
10 x Kettlebells Swings
10 x Kettlebell deadlifts
10 x Pull Ups
10 x Goblet squats (Kettlebell)

 

Record total number of Rounds

Finisher Skill: 2 minutes double unders

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

Tuesday 7th May Workout

Strength:

Cleans Technique

2 x warm up sets

3 x working sets of 3, 3, 3,

This need to be at a challenging weight not maximal weight. Re visit the weight that you recorded on the last cleans session & try to add 2.5 kgs.

REMEMBER: The focus is on great quality technique

Between each working set (Pre-Hab)

3 x 8 weighted scapula raises

EMOM (10 minutes)

5 x Press Ups

5 x Ring Rows (Bar Rows)

15 minute AMRAP (Ladder)
3, 6, 9, 12, 15, etc
Cleans
Pull Ups

Record total number of Reps

Finisher Skill: 2 minutes double unders

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

**Bank Holiday Monday** WOD 9.30am

Bank Holiday Monday

Team Met Con Mayhem

 
 

For this session you will ONLY need the following:

1. Your bad ass attitude

2. A friend

 - Simples!

 REMEMBER: if in doubt.....

 

Finisher Skill: 2 minutes double unders

 

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

Sunday 5th May

Sunday Met-Con:

 

200 m Run
10 x Air Squats
200 m Run
10 x Sit Ups
30 seconds hang
400 m Run
10 x Press Ups
400 m Run
10 x Box Jumps
400 m Run
10 x Toes 2 Bar
400 m Run
10 x Banded Jumps
400 m Run

 

Finisher Skill: 2 minutes double unders or continual skipping

 

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8