WOD Sunday 31st August

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 August

Strength

Work towards 3 heavy clean & jerks 

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 August

Strength/skill:

Front squats paired with box jumps 

12 min EMOM 

odd 8kb  swings heavy 

Evan: 3 hang cleans 

WOD: 10 min AMRAP 

200m run 

12 burpees 

8 pull ups

4 kb swings 

Finisher Skill: 500 row 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 28th August

Strength/skill:

Push Press

WOD:

4 rounds for time 

400 Run

20 OHWL 

15 Sit Ups 

10 Press Ups

5 Pull Ups 

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 27th August

Strength/skill:

Squats

Paired with eccentric pull ups

WOD: 

2 x 7 minutes AMRAPS

A:

6 x Clean (power) 

8 x KB Swings

10 x over Box Jumps

3 minutes rest between each AMRAP 

B: 

8 x Wall Balls 

10 x GTOH

12 x Walking Lunges. 

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 24th August "Bad Karen"

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 August "Bank Holiday"

BBQ'ed Barbara

Five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

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 August

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 August

Skills & Drills:

Agility work & C & J technique. 

Finisher: 500m row 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 21st August

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 August

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 August

Strength & Skill:

Cleans - 3 position cleans - working to 3 reps. Ddobt let good the bar! 

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 August

Alvin's secret workout! Be ready! 

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 August "Just WOD" 10 am

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 August

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 August

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 August

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 August

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 August

Today's WOD is a special "welcome back" for Mike, who has been away for a few weeks getting Married. 

Much planning has gone into this to include all the things that you don't like! 

- Enjoy! 

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 August

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 August

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 9th August - Happy Friday!

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 August

Strength/skill:

Floor Press 5 x 3 

WOD:

AMRAP in 14 minutes

3 deadlifts

3 hand-release pushups

3 box jumps (24/20)

6 deadlifts

6 hand-release pushups

6 box jumps

9 deadlifts

9 hand-release pushups

9 box jumps

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 August

Strength/skill: 

Back Squats

WOD Tuesday 5th August "Birthday WOD"!

Happy Birthday Jolie! 5th August 1977

Your WOD as requested! & I quote ".... Please add anything else that you think might use a lot of calories and the need to replace them with cake. Haha"!  - Enjoy! 

20 minute AMRAP 

37 Burpee check in 

1 x 200 Run

5 x Toes to Bar

7 x V sit ups 

7 x Matt Traverse 

8 x Box Jumps 

9 x KB Swings 20/32 (Russian) 

WOD Monday 4th August