WOD - Monday 3rd February

Focus: Handstand progressions 

Goal: Handstand Walks! 

Strength/skill:

Turkish get Up 

Handstand progressions

WOD:

10 Rounds

6 x KB Clean & Press

12 x Burpees 

12 x Pull Ups 

Finisher Skill: 

1 minute Max Pistols 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

WOD - Tuesday 4th February

Strength/skill:

Handstands 

Push Press 8, 6, 4 

WOD: 

20 Double Unders OR 38 Single Skips 

8 x Power Cleans

12 x Kettlebell Swings 20/32

16 x GTOH 

Finisher Skill: 1 minute Max alternate leg Pistol Squats (scale as necessary)

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 1st February BOOM! New Month

Strength/skill:

Pistol Squats

Power Cleans 1 RM

WOD:

5 Rounds

5 x Power Clean

10 x Box Jumps

15 x KB Swings

200 run 

Finisher Skill: 1 min max ring dips 

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 31st January

It's a hero .... BOOM DT. 

WOD:

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 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 - Thursday 30th January

Strength/skill:

Pistols Squats & Hand Stand Push Ups

WOD: 20 Minutes 

6 x Deadlifts 50/80

7 x Body Blasters 

10 x KB Swings 20/32

1 x 200 Run 

Finisher Skill: 

1 minute Max Ring Dips 

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 January

Strength/skill:

Pistols 

http://youtu.be/b4q0kqmF608

WOD:

"Cindy" 

Finisher Skill: 1 min Max ring dips

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 28th January

Strength/skill:

Pistol Progressions 

Floor Press 8, 6, 4, 2, 2

** Paired with ring rows** x 5 

EMON: 16 minutes 

Even minute 4 pull Ups, 4 Press Ups, lunges 

Odd minute: 4 Thrusters 45/60 

Finisher Skill: 1 min Max Ring dips 

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 27th January

Strength/skill:

Pistols

Push Press

8, 6, 4, 2, 2

WOD:

8 minute AMRAP

6 x Pull Ups

12 x Wall Balls

- 1 minute rest- 

6 Minutes

6 x OHWL

12 x GTOH

- 1 minute rest -

3 minute Max KB Swings

Finisher Skill: 1 minute Max Ring dips 

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