WOD Sunday 8th December - it's a "Hero"!

It's a HERO! 

WITTMAN

7 rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Results:

Jason Khalipa 11:57, Chris Spealler 12:13,Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24" box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24" box), Carey Kepler13:04 (1 pood KB, 65lb clean, 24" box), Annie Thorisdottir 14:10 (1.5pood, 95lb clean, 24" box), Duncan Martin 13:00 (age 12, 5 rnds, 24lb KB, 55lb clean, 20" box), Matt Ross 13:59 (age 14, 5 rnds, 1pood KB, 85lb clean, 20" box).

Finisher Skill: selection box surprise! 

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 7th December

WOD:

& on the 6th day of WODNESS my coach gave to me....

60 seconds of each of the following:

A:

Wall Climbs

Cleans

Pull Ups

B:

Skipping

Box Jumps

Russian Twists

C:

Wall ball

Watt bike OR Row

Prowler 10 meter Sprints 

Record TOTAL score of ALL the activities at A, B & C 

Finisher Skill: selection box surprises ... 

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 6th December BOOM! weekend ahead...

Strength/skill:

Thrusters & Body Blaster

WOD:

& on the 5th day of WODNESS my Coach gave to me.....

5 Rounds for time 

400 m Run 

5 x Thrusters 35/50

5 x  Box Jumps

5 x Body Blasters 

5 x Sit Ups 

60 second plank HOLD!

Finisher Skill: 

Mi-gym.com selection box of finishers! Here comes the next one! 

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 5th December "Birthday WOD" Have a great day Jamie - Fiona "Mr T" ! & Rachel - today is for YOU!

Strength/skill:

8 x Cleans

8 x Kettlebell Swings

8 x Pull Ups 

PreHab:

Wall Surprise

WOD:

4 Rounds for time:

8 x Cleans

8 x Kettlebell Swings

8 x Pull Ups (strict) 

Finisher Skill: ... From the selection box - what will it be! 

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 4th December

Strength/skill:

Push Press

2 x Warm Up

5 x working sets of 3 Reps 

WOD:

Tabata

3 rounds at each of the following: (20 seconds work:40 seconds rest) 

Down & Ups 

Kcal Row

Press Ups 

Jumping Lunges

Wall Ball 

Tyre Flip 

Ball Slams

Battle Ropes

Knees to Elbows

Russian Twists

Finisher Skill: Christmas Finisher selection box 

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 3rd December

Strength/skill:

Floor Press

2 x Warm Up sets 8-10 Reps

3 x Working sets 

Paired with:

Banded Press Ups

WOD:

2 x Wall Climbs

2 x STRICT Pull Ups

2 x Box Jumps

2 x Burpees

2 x Press Ups

2 x Wall Balls

2 x GTOH

2 x KB Swings

2 x Mat Traverse

**Add an extra rep EVERY 2 mins**

Finisher Skill: What will it be.... Day 3 of the 12 days of WOD-ness ...

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 2nd December 12 days if WOD-ness starts NOW!

I

Today is the "First day" of WOD-ness so all about the No.1 

Strength/skill:

Squats -technique & then working up towards max squat 

PreHab:

Banded walks x 5 

WOD:

10 minute ladder increasing by ONE rep per round 

1 Kettlebell, 2 hands...

1 x KB Press Up

1 x Goblet Squat

1 x Clean 

1 x Press

THEN 1 mile (weighted vest) run - For Time 

Record the total time of the session and the REP number that you finish on on the ladder. 

Finisher Skill: Hummm - what will it be....

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 28th November CrossFit - BoxFit & Olympic Lifting

Strength/skill:

KB Swings & Cleans 

WOD:

12 minute ladder - Increase by 1 Rep per minute on each exercise. 

2 x Squat Clean 45/60

2 x KB Swings 20/32

2 x Strict Pull ups 

Finisher: 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 1st December

Strength/skill:

Squats OHS

5 x 5 

WOD:

20 minute AMRAP

10 x G2OH (25/40) 

8 x Press Ups

6 x Get Ups 

4 x Sit ups

2 x Wall Climbs

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 30th November - Find a friend

WOD:

Thrusters & Pull & a little run - with a friend! 

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 29th November THREE HUNDRED

One word - 300! 

Inspired by yesterday's "lunch time club" I felt like we had to share this with EVERYONE....

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 27th November

Strength/skill: HSPU & Front Squats

PreHab: Scap Raise (Press Up) 

WOD:

15 min amrap 

5 x Front Squats 

50 double Unders/100 singles

10 HSPU / pike push ups 

50 double Unders /100 singles 

15 x GTOH 

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 26th November

Strength/skill:

Push Jerk  

2 x warm Up set 

3 xworking 5 reps 

PreHab:

Wall Surprise 

WOD:

20 minutes AMRAP 

6 x Deadlifts 

8 x Knees 2 Elbows 

10 x Kb swings 

Run 200m 

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 25th November Squat day!

Strength/skill:

Squats

 2 x warm up 

3 x Working Sets at 80% (5 Reps)

Paired with: 

kettle bell jumps x 5

Tuck Jumps x 5 

Banded Jumps x 5

 

WOD:

7 Rounds for Time: 

5 x Rolling Burpees

10 x Box Jumps

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 - Saturday 23rd November! "Boss Bear Birthday WOD"

Boss Bears Birthday WOD 

.... as designed by Mungo et al! 

So who knows.... But it will be followed by some celebratory beers in the club and then breakfast/tea party upstairs at Buscall & Flynns (they also server alcohol)

 

https://www.facebook.com/events/1381744895405373/

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 22nd November

WOD 3

20 minute AMRAP

50 x Wall Balls

40 x Kettlebell swings

30 x Get Ups 

20 x Pull Ups

100 x Double Unders 

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 21st November it's a "Girl" - Happy B'day Angie

It's a GIRL! Happy Birthday Angie; so to celebrate this we are doing "Angie" - just for YOU!

NB: if anyone has an issue with this workout, please contact Angie directly on; 09876 987654

Or her personal complaints website:

Www.someonewhogivesashit.com

So why are the CrossFit benchmark workouts named after girls 

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 20th November

Strength/skill:

Push Press: 3 workings sets at 75% max 5 reps

Paired with strict pull ups. (Max ((8))

WOD:

7 Rounds

8 x Press Ups

10 x Ring Dips

12 x GTOH 10/15

14 x Goblet Squats 16/24

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 19th November Squats & WOD followed by a nice cup of tea!

This mornings 9.30 session will be followed by a cheeky tea party ... 

 BUT .... Not till we have done this:

Strength/skill:

Front Squats:  3 workings sets at 75% max 

PreHab:

Banded Walks 

WOD:

5 Rounds for time 

200 Run

1 x Forward roll 

5 x Body Blasters 

10 x Mountain climbers 

15 x Wall Balls 

20 x Reverse Lunges 

Finisher Skill: WOW! 

2 mins max skips. Single or 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 18th November

Strength/skill:

Hang Cleans 

Technique 

PreHab: Banded Walks 

WOD:

12 Minute Wall Climb Ladder 

1 x Wall Climb

10 x Box jumps

10 x KB Swings 20/28

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 17th November

Strength/skill:
Technique & skill for WOD
Cleans
Get Ups
HRPU's

PreHab: 
Banded Walks

WOD:
1 x Get Up
1 x Clean
2 x Get Up
2 x Clean
3 x Get Up
3 x Clean
...etc all the way to 10 Reps

THEN
1 x Get Up
1 x HRPU
2 x Get Up
2 x HRPU
3 x Get Up
3 x HRPU
etc ...all the way to 10 Reps 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 - Saturday 16th November "Just WOD"

Just WOD:

Nicole variation OR Partner Nicole variation....

Wait and see. 

This will be a 20 minute WOD. 

You will record total reps achieved. 

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 15th November

Strength/skill:

Squats OHS progressions

2 x Warm Ups Sets

3 x 5 working Sets 

PreHab: banded Squats 

WOD:

1 round 25 reps of each of the following - for time: 

Box Jumps

Push Press

Jumping lunges

Pull Ups

Russian Twist

Finisher Skill: 400 run 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 - Thursday 14th November

Strength/skill:

Skills & Goats 

PreHab:

Wall Surprise 

WOD:

24 minutes - Every third minute go again 

200 m Run 

5 x Thrusters (30/50) 

Record total Thrusters achieved .... 

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 13th November

Strength/skill:

Strict Press

2 x warm up sets 

3 x working of 5 reps at 75%

PreHab: banded pull aparts 

WOD:

3 x 5 minute AMRAPS

A: GTOH & Get Ups (10 Reps) 15/20

B: OHWL & Wall Balls (10 Reps) 15/20

C: Box Jumps & Sit Ups (10 Reps). 

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 12th November

Strength/skill:

Deadlifts

2 x Warm Up Sets 

3 x working sets at c. 75% max 5 Reps 

Paired with 8 x KB swings 

PreHab: banded pull aparts

WOD:

30 x Mountain Climbers Check in and out 

5 Rounds for time 

5 x Pull Ups

10 x Russian Twists (6 8)

15 x GTOH 10/15

20 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 - Sunday 10th November "Remembrance day"

18 minute AMRAP:

11 x Hang Power Snatch (35/25)

11 x Burpees

11 x Thrusters

11 x Pull ups 

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 9th November

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 8th November - it's a GIRL!

Strength/skill:

Deadlifts 

2 x warm up 

3 working sets of 8, 6, 5 reps 

PreHab:

Scap Press Ups. 

WOD:

"Helen" 

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 7th November

Strength/skill:

Pull up progressions

Push Press

2 x Warm Up sets

3 x working 8, 6, 4 

PreHab:

Wall Surprise 

WOD:

5 Rounds for time 

200 Run 

2 x Wall Climbs. 

5 x Thrusters 25/40

10 x Bar Hop Burpess

15 x Kettle Bell swings 20/28

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 11th November

18 minute AMRAP:

11 x Hang Power Snatch (35/25)

11 x Burpees

11 x Thrusters

11 x Pull ups 

Or B: 

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

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

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 - Wednesday 6th November

Strength/skill:

Pistols

Front Squats Progressions 

2 x Warm up sets 

3 x working of 8, 6, 4 reps 

PreHab: Wall Surprise 

WOD:

15 minute AMRAP

200 Run 

6 x knees 2 Elbows

8 x GTOH

10 x Reverse Lunges 

200 run etc 

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 6th November CrossFit & Olympic Lifting

Strength/skill:

Handstands - Kipping 

OHS Progressions 

2 x Warm up sets 

3 x working of 8, 6, 4 reps 

PreHab: Wall Surprise

WOD:

21 x Press Ups 

21 x Sit Ups 

200 x Single Skips

15 x Press Ups 

15 x Sit Ups

200 Single Skips 

9 x Press Ups 

9 x Sit Ups 

200 x Single Skips. 

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 4th November

http://static.squarespace.com/static/51fad192e4b0339e6c69a207/t/5276bffde4b070cdcec20604/1383514109235/BATTLELONDON_WOD1_SCORESHEETS%20(1).pdf

Strength/skills:

Ring Dips 

Technique needed for the WOD

WOD:

Battle of London WOD 1

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