WOD - Sunday 3rd November

Double trouble top and bottom:

Top half

10 Rounds For Time of:

10 Push-ups,

10 Sit-ups,

10 Slams

300 reps

Rest 300 seconds

Bottom half

300 air squats for time

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 2nd November Joe Tolands leaving WOD

Todays session is designed by Joe Toland for his leaving WOD. 

Joe is a great guy and I will certainly miss having him about for the next few months. 

He came into the gym in January to have some photos taken for his portfolio (Yes, he was using my beautiful orange walls and had no interest in the gym at all - or so he thought) after his photo shoot with the legend that is Brad Wendes - I managed to charm him to come to class! He has been there pretty much every chance he could since that point. I think his first session was actually on his Birthday. 

Dude; you have made EPIC improvements, become very strong (& smokin' hot). and are a total pleasure to coach. I will miss lunchtime club with you ( remember the day we did over 130 Burpess for FUN)! & I will also miss getting you into all sorts of bother with Will Wayland! (Your brother from another mother)! 

All the best with your adventures; you know where we are if we can do anything for you (& don't forget us when you are reviving your Oscar)! 

See you soon - Go forth and conquer.....

WOD 
30 DU's Check in

5 rounds for Time
5 Kb swings 
6 burpees
7 press ups
8 pull ups 
400 m run

30 DU's check out 

Joe & his mate Mr William Wayland. 

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 1st November

WOD Techniques

WOD:

10 stations 

3 minutes rest over the course of the 10 stations.

Repeat 2 times 

Record total reps at each station

-BE ready-

Finisher Skill: WOW! 

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 31st October

Strength/skill:

Double Unders 

Ring Dips 

Floor Press 

2 x Warm Up sets 

3 x Working sets of 8, 6, 4 reps

Paired with barbell rows to failure - chest to bar

PreHab: Wall Surprise

WOD:

5 rounds for time

5 x  Goblet Squats 

10 x Kettlebell swings 

15 x Sit Ups 

Finisher Skill: WOW! 

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 30th October

Strength/skill:

5 minutes double Unders 

Knees 2 Elbows

Barbell technique & skills required for the WOD 

WOD:

Deadlifts & Wall Cimbs 9/6/3

rest 3 min 

Front Squats & Strict pull ups 12/9/6 

rest 3 min 

Hang power cleans & Burpees 15/12/9

Finisher Skill: WOW! 

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 29th October

Finisher Skill: WOW! 

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 28th October

Strength/skill:

Front Squats 

2 x Warm Up

3 x Working sets of: 8, 6, 4 Reps increasing the weight on each set. 

Handstand progressions

PreHab: Wall Surprise 

WOD: Partner WOD 

7 minute AMRAP

200 run - KB Swings (Record total swings achieved) 20/28

21, 15, 9 

Wall Balls 

Sit Ups

Finisher Skill: WOW

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

Saturday 26th October - Plan of events with @duelfit

26th October (Saturday) 

10am - Cindy with C+J

3 rounds of Cindy 5 C+J

3 rounds of Cindy 4 C+J

3 rounds of Cindy 3 C+J

3 rounds of Cindy 2 C+J

3 rounds of Cindy 1 C+J

Fastest overall team time

11am - 10 Push Press @ 50/30kg 

           15 KB Swings

           20 Double Unders

           6 Rounds

12pm - Eva 

(5 per team / 1 round each)

2pm - Randy

3pm - 'Sally'

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 25th October - Let the games BEGIN!

Morning session: 

Karen & technique 

25th October (Friday)

6pm - Karen 

7pm - Clean and Jerk ladder EMOM 

         

(Increased weight of 5kg / 2.5kg per lift, until a certain weight ie double the start weight when you can choose your additions)

Anyone failing to complete a minutes worth of reps is eliminated, the team point is given to the team with the highest overall combined completed weight...

9.00 Prezzo 

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 24th October

Strength/skill:

Barbell technique 

EMOM: 

C & J - odd minute

Snatch - Even minute 

PreHab:

Wall Surprise

WOD:

5 x Pull Ups

10 x Press Ups

200 Run

5 x Pull Ups

10 x Press Ups 

400 Run

5 x Pull Ups

10 x Press Ups

600 x Run

5 x Pull Ups

10 x Press Ups

800 x Run 

For Time...

Finisher Skill: WOW!

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 23rd October

Strength/skill:

Turkish get up

Deadlift & Kettlebell techniques for the WOD

WOD: 15 min amrap

5 x single arm swings 

5 x clean and press each arm 

10 x kb swings 

10 x Deadlift 

10 x Bar Hops

Finisher Skill: WOW! 

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 22nd October

Strength/skill:

Power Cleans technique - working towards 3 Reps Max 

PreHab: wall "surprise" 

WOD: 5 Rounds for time 

400 m run check in & out 

5 x Cleans

10 x OHWL

15 x Kettlebell swings 

Finisher Skill: WOW! 

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 21st October

Strength/skill:

Push Press

2 x warm up sets followed by

1x 8

1 x 6 

1 x 4

EMOM:

5 x Pull Ups

10 x Wall Balls 

PreHab: banded pull aparts x 5 between working sets. 

WOD:

3 Rounds for time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats 

***3 minutes rest between each round***

Finisher Skill: 

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 - Sunday 20th October Barbell Surprise

Barbell Tabata session

Be READY ....

Cleans

Push Press

Bench Press 

Bent over Row

Squats

Finisher Skill: WOW! 

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 19th October - Your CHOICE!

Today we will have a selection of "Girls" & "Hero's" for you to select from.....

...- to name but a few (who will you select)? 

Finisher Skill: WOW! 

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 18th October Breakfast club & The WEEKEND!

Strength/skill:

Deadlifts

2 x warm up sets followed by

1x 8

1 x 6 

1 x 4

PreHab: banded walks x 5 each way between each working set. 

WOD:

8 Rounds for time

6 x Front Squats

8 x Knees 2 Elbows

10 Kettlebells Swings

****200 Run every 3rd minute****

Finisher Skill: WOW! 

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 17th October

Strength/skill:

Front Squats 

2 x warm up sets followed by

1x 8

1 x 6 

1 x 4

Paired with: banded walks

WOD:

10 Rounds for time

5 x Thrusters

5 x Pull Ups

200 Run

Finisher Skill: WOW! 

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 16th October

Strength/skill:

Cleans - technique - build up to sets of 3 Reps 

2 x warm up sets followed by

WOD:

10 Rounds for time

5 x Pull Ups

10 x Box Jumps

15 x OHWL

3 x Hang Cleans 

Finisher Skill: WOW! 

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 15th October CrossFit & Olympic Lifting today

Strength/skill:

Strict Press

2 x warm up sets followed by

1x 8

1 x 6 

1 x 4

WOD:

20 minute AMRAP

5 x Get Ups

10 x Press Ups

15 x Sit Ups

20 x Squats

Finisher Skill: WOW! 

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 14th October -

Strength/skill:

Squats 

2 x warm up sets followed by

1x 8, 

1 x 6 

1 x 4

PreHab: shoulders shrugs x 6

WOD: for Time

400 Run

25 x Kettlebell swings

400 Run

25 x Burpees

400 Run 

25 Wall balls 

400 Run

25 x Jumping Squats 

Finisher Skill: WOW! 

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 - Sunday 13th October - just WOD

WOD

3 Rounds for time 

21, 15, 9 

OHS & Burpess (25 40) 

* Rest* 

10 minute AMRAP 

5 x Deadlifts 

13 x Press Ups

9 x box jumps 

Finisher Skill: Wow! 

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 - Sunday 6th October

Tabata Surprise!

Finisher Skill: WOW! 

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 11th October - Breakfast club after WOD

Tabata with a "Twist". 

24 seconds x 8 sets KB swings

22 seconds x 8 sets Press Ups

20 seconds x 8 sets Box Jumps

18 seconds x 8 sets Burpees

16 seconds x 8 sets Wall Balls

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 4th October - BREAKFAST CLUB

Strength/skill:

Snatch technique

WOD:

1-15-1 ladder

Snatch 

Barp Hops 

Jumping lunges 

Finisher Skill: WOW! 

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 9th October

Strength/skill:

Floor Press 5x 3

Banded Press Ups x 5

Ball Slams x 5

Ball Throws into the wall x 5 

WOD: 4 Rounds

9 x Front Squats

9 x Bar Hops

9 x Box Jumps

9 x Sit Ups 

Finisher Skill: WOW! 

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 8th October

Strength/skill:

Squats - 5 x 3 Reps 

Follow each set with:

5 x Box Jumps 

3 x KB Jumps 

5 x Banded Jumps 

**Rest 3 minutes between rounds**

WOD: 

21, 18, 15, 12, 9, 6, 3 

Wall Balls & Kettlebell swings 

Finisher Skill: WOW! 

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 10th October

Strength/skill:

Push Press 

Warm up & then 5x3 working sets 

**Between sets MAX strict pull ups** 

WOD: 15 minute Ladder

Kettlebell swing 16 24

Press up 

Thruster 25 40 

Starting at 1 rep of each increase by 1 rep per round

Finisher Skill: WOW! 

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 7th October

Strength/skill:

Deadlifts paired with banded kettlebell swings 

5 x 3 reps (increasing weight as necessary). 

WOD:

6 Rounds for time 

200m Run 

20 OHWL 

Finisher Skill: WOW! 

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 5th October

Goats - 15 mins on "Goats" 

WOD: A

50 Burpees for time 

B: 

Check in & out: 2 x wall climbs & 200 Run

12 x Kettlebell Swings

10 x Wall Balls

8 x OHS 

6 x Push Press 

4 x Knees 2 Elbows 

5 Rounds for time 

Finisher Skill: WOW! - the scores to beat so far ....

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