3rd March - Monday

Strength/skill:

Sqaut progression

2 x warn up sets

5 x working sets of 4 Reps at 50%

PreHab:

Banded squat holds 

WOD:

50 KB Swings

25 Press Ups

40 KB Swings 

20 Press Ups

30 KB Swings 

15 Press Ups 

20 KB Swings 

10 Press Ups

10 KB Swings 

5 Press Ups 

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

Wednesday 5th March

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 1st March

Be READY for some "March Hare Madness" 

It's all about the reps - keep track of them.

You will have one minute at each station to record your score! 

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

Friday 28th February

Strength/skill:

Deadlifts - working towards 1 RM

WOD:

For time

10 x Burpees

20 x Box Jumps

30 x Press Ups 

40 x Wall Balls 

50 x Air Squats 

Finisher Skill: 1 min max KB swings 

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

Thursday 27th February

Strength/skill:

Cleans 

WOD: 6 Rounds 

6 x Cleans 35/50 

8 x Front Squats

10 x Pull ups 

** 10 Burpess EVERY 4th minute **

Finisher Skill: 1 min max KB swings 

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

Wednesday 26th February

Strength/skill:

Bezercher Complex

WOD:

The BeZercher Complex

5 Rounds for time. 

20 double Unders between each round 

10 Reps per Exercise.

* Squats
* Reverse Lunges
* Curl to Press
* Romanian Deadlifts

Finisher Skill: 1 min max KB swings 

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 25th February

Strength/skill:

Floor Press 5 x 3 @ 60%

WOD: 10 - 1 Thruster & Burpee ladder with a cheeky 50m Sprint 

Finisher Skill: 1 min Max KB Swings

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

Monday 24th February

Strength/skill:

Squats - 

PreHab: banded squat holds

WOD:

400 Run 

5 x 21 KB Swings & 21 Wall Balls

400 Run 

3 x 15 KB Swings & 15 Wall Balls 

400 Run 

1 x 9 KB Swings & 9 Wall Balls 

Finisher Skill: 

1 min max Kettlebell Swings 

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 23rd February

Hero WOD! 

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 22nd February

WOD:

1 mile check out 

5 Rounds for time. 

** 200 Run every 3rd minute**

6 x Thrusters

8 x Burpees

10 x Bar press ups

12 x Bar Hops 

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 21st February

Strength/skill:

Squats 5 x 3 @ 80%

WOD:  4 Rounds for time 

10 x Chin Ups 

15 x Get Ups 

20 x GTOH 

1 x Car Park Sprint. 

Finisher Skill: 1 minute max KB Swings

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 20th February

Strength/skill:cleans 

EMOM:wall balls 

Body Blasters 

WOD:

5,4,3,2,1

Deadlift

Hang cleans 

Push press

Pull ups 

Finisher Skill: 1 min max KB. Swings 

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 19th February

Strength/skill:

Push Press warm up the 5 x 4 @ 80%

PreHab:

Wall Surprise

WOD: 

3 Rounds for time

50 Prisoner Squats

40 Press Ups

30 Knees 2 Elblows

20 Russian Twists

10 Pull Ups

Finisher Skill: 

I min max KB swings 

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 18th February

Strength/skill:

Deadlifts - 5 x 3 at 80%

PreHab:

Wall surprise 

WOD:

10-1 ladder

Deadlifts

GTOH

Pull Ups

Lunges

Finisher Skill: 1 minute max KB swings 

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 17th February

Strength/skill:

Back Squat 5 x 3 @ 80%

Paired with banded walks 

WOD:

21, 15, 9 

Cleans 45/60

Bar hops 

Wall Balls 

Finisher Skill:

1 minute max KB swings 

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 15th February

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 14th February

Partner Session; for REPS

Winning pair, well, they win! 

One of you will do the first activity while the other completes the second; you record the REPS from the SECOND activity.

You will BOTH complete each element EG: both complete the run & the swings 

1. 400 Run & Kettlebell Swings 

2. 25 x Wall Ball & Sit Ups 

3. 20 x Russian Twists (plate) & HPC 

4. 25 x Burpees & Pistol Squats 

5. 200 Run & Air Squat

Finisher Skill: 1 min Max PAIR 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 Thursday 13th February

Strength/skill:

Deadlift 

2 x Warm Up Sets 8-10 Reps

3 x Working sets at 70% 5 Reps 

EMOM:

Wall Ball Ladder 

Increasing by 5 Reps per minute - you will be individually prescribed your starting number

WOD:

30 x Burpess & 10 x Double Unders

30 x Press Ups & 10 x Double Under

30 x Pull Ups & 10 x Double Unders 

30 x GTOH & 10 x Double Unders

30 x Jumping lunges & 10 x Double Unders 

10 x Car Park Sprints & 30 x Double Unders 

- For TIME! 

Finisher Skill: Pistols

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 12th February

Strength/skill:

Front Squats 

2 x Warm Up Sets 8-10 Reps

3 x Working sets at 70% 5 Reps 

 

WOD:

30 Sit Ups

21 KB Swings

21 Box Jumps 

30 Sit Ups

18 KB Swings

18 Box Jumps

30 Sit Ups

15 KB Swings

15 Box Jumps

30 Sit Ups

12 KB Swings

12 Box Jumps

30 Sit Ups

9 KB Swings

9 Box Jumps

30 Sit Ups

3 KB Swings

3 Bix Jumps 

Finisher Skill: Pistols

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 11th February

Strength/skill:

Strict Press

2 x Warm Up Sets 8-10 Reps

3 x Working sets at 70% 5 Reps 

WOD: 

7 Rounds from time

7 x Thrusters

7 x bar Hop Burpees

7 x GTOH 

200 Run every 5th minute 

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 Monday 10th February

Strength/skill:

Squats! 

2 x Warm Up Sets 8-10 Reps

3 x Working sets at 70% 5 Reps 

**Paired with Partner eccentric pull-ups 5 Reps **

If you are feeling strong rep out on the

last set BUT do not miss a rep! 

WOD:

5 Rounds for time 

20 x KB Swings

15 x Double Unders 

10 x Box Jumps

5 x Pull Ups 

Finisher Skill: Pistols 

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 8th February

Be READY! 

WOD - Friday 7th February

Strength/skills:

Handstands & Front Squats 

WOD:

A:

8 x Front squat 50/80

5 x HSPU's

20 x Toes to Bar

B:

8 x Front squats 40/60

5 x Press Ups

20 x Knees 2 Elbows 

C:

8 x Back Squats 30/40

5 x Knee Press Ups 

20 x Knees 2 elbows (Floor) 

Finisher Skill: 

1 min Max Pistols

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 6th February

Strength/skill:

Squats

Warm Up then 8, 6, 4, 4 

WOD:

500 x single skips 

100 x lunges 

75 x wall ball 

50 x box jumps 

40 x single arm kb swings 

30 x sit ups 

20 x Press ups 

10 x pull ups 

1 x wall climb 

500 single skips

Finisher Skill: PISTOLS! 

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 5th February

Strength/skill:

Handstands & Cleans

EMOM:

5 x Pulll ups

10 x press ups

WOD: 5 Rounds for time 

5 x Cleans 45/60

10 x  Deadliifts 45/60

15 x Russian twists 6/9

400 Run 

Finisher Skill: 

1 min max pistols

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