Tuesday 1st April

For more about mi-gym.com (CrossFit Chelmsford)

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For more about Rachel Young visit:

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Sunday's Workout 30th March - Partner session

For more about mi-gym.com (CrossFit Chelmsford)

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For more about Rachel Young visit:

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Saturday's Workout 29th March

For more about mi-gym.com (CrossFit Chelmsford)

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

For more about Rachel Young visit:

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Friday 28th March "Happy B'day Mungo, LJ & Tommy"!

Strength/skill:

Mobility 

Clean & Jerk preparation for "Grace" 

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

Thursday 27th March

Strength/skill:

Front Squats & Pistol Progressions 

WOD:

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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 March CrossFit HIIT & more. Results based fitness- simples!

Strength/skill:Deadlifts 

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

Tuesday 25th March

Strength/skill: front squats 

               5,4,3,3,3,3

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

Monday 24th March

Strength/skill:  front 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

Sunday 23rd March

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

Saturday 22nd March 10am WOD

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

Friday 21st March WEEKEND AHEAD!

Strength/skill: Power cleans / push jerks/ TTB 

WOD:

Finisher: 200 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

Thursday 20th March

Strength/skill:

OHS Technique

EMOM:

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 19th March

 

9.30 am Crossfit 

10.30 am- 2 pm open session 

5 pm open session 

5.30 just wod 

6 pm crossfit 

7 pm crossfit 

8pm olympic lifting 

Strength/skill: Deadlifts / Double unders 

 

Finisher / foam roller 

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 18th March

Strength / skill : 

Power cleans 

Front squats 

WOD:

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

Monday 17th March "St Patricks day"

Sprint work x 6

WOD: 3 AMRAPS 1 min rest in-between

A  8 min AMRAP 

    8 KB swings 

    8 KB goblet squats 

B. 7 min AMRAP 

    7 Pull ups 

    7 Press ups 

C. 6 min AMRAP 

    6 burpee over box with kb 

    6 wall balls  

Finisher Skill: 1min 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

Sunday 16th March TEAM WOD. "Happy St Patricks Day"!

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 15th March "it's all getting a bit complex"!

Don't panic! 

All will become clear....

WOD:

20 Box Jumps entry

1-10 Kettlebell Complex

20 Box Jumps exit

"May the force be with you"! 

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 14th March

2 x 14 minute EMOM:

A:

1st minute - (odd)

2 second squat hold 

2nd minute - (Even) 

5 x Ring Pulls OR muscle ups 

B:

1st minute - 

5 x HPC 

5 x Box Jumps

2nd minute - 

5 x toes to bar/ knees to elbows

5 x Wall Balls 

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

Thursday 13th March

WOD:

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

Wednesday 12th March

Strength/skill:

Cleans technique & work towards a 3 RM

WOD: 2O minute AMRAP 

5 x Cleans (Hang)

5 x Front Squats

5 x Pull Ups

5 x Prisoner Squats 

5 x Burpees 

** 200 Run every FULL round completed **

Finisher Skill: 1 min max Burpees 

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 11th March

(Sorry Mum)! 

Strength/skill:

Deadlift technique then working towards your own personal 3 RM 

WOD: 14 minute AMRAP 

3 x deadlifts 

3 x hand-release pushups

3 x box jumps (24/20)

6 x deadlifts

6 x hand-release pushups

6 x box jumps

9 x deadlifts

9 x hand-release pushups

9 x box jumps

Increase by 3 reps every round for 14 minutes 

Finisher Skill: 1 min max 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

Monday 10th March

Strength/skill: Squats!

WOD: 15 minute AMRAP 

20x see the light sit ups 

20 x wall balls  

50 x DU or 20 burpees 

40 see the light  sit ups              

40 wall balls rx   black spot

50 du or 20 burpees 

**How many ground to overhead can you do in the time cap 20kg 25,kg ** 

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

Sunday 9th March 10am WOD

Strength/skill:

"Just WOD"

WOD:

200 Run

10 Pull Ups

10 KB Swings

400 Run 

20 Pull Ups

20 KB Swings

800 Run 

30 Pull Ups

30 KB Swings

Then back down! 

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 8th March 10 am WOD

Strength/skill:

Push Press

WOD:

5 rounds for time

5 x Strict Pull Ups

10 x Mat Traverse 

3 x Wall Climbs

10 x OHWL 

10 x Prisoner 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