WOD Tuesday 30th September

WOD 1:

8 min AMRAP 

15 front squats @15/40kg

15 DU's or 45 singles

15 front squats @ 20/45kg

15 DU's or 45 singles 

15 front squats @ 25/50kg

15 DU's or 45 singles

15 front squats @ 30/55kg

15 DU's or 45 singles 

15 front squats @ 35/60kg 

15/45 DU's or singles

Then as many front squats in time remaining at 45kg or 70kg 

WOD 2:

5 minute AMRAP

5 x Cleans 45/60

5 x Box Jumps

Finisher: 100 sit ups 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 Monday 29th September

WOD: "Fran-Cy"!

An eclectic mic if Frand and Nancy - 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 26th September

Strength & Skill 

Kettlebell Surprise 

WOD:

15, 12, 9, 6, 3 

Push press

Pull ups 

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 Saturday 25th October

Partner WOD 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 Monday 27th October

Strength/skill:

3 Position Cleans 

WOD: 5 Rounds for time

15 x Wall Balls

10 x OHL

5 x Power Cleans

Finisher Skill: 

400 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 Tuesday 23rd September

Strength/skill:

Muscle Up Progressions

WOD:

Dirty 30 

30 reps of each of the following:

Box Jumps

Jumping Pull ups

KB swings 24/16

Lunges

Knees to elbows

Push Press 20/15

Back extensions

Wall Balls 9/6

Burpees

Double unders 

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 Monday 22nd September

EMOM: 

10 minutes 

Thrusters x 5 

WOD: 

"Deadlift Cindy"

20 minutes of Cindy BUT after every full round of Cindy compete 1 Deadlift. The number of Deadlifts increases per round 

Score - Deadlifts completed. 

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 21st September

WOD surprise:

1 round for time 

AMRAP 

Team 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

No WOD Saturday 20th September "REST DAY"!

Rest today - sessions as usual tomorrow; Sunday 10:00am 

WOD Friday 19th September "Birthday WOD"

Birthday WOD! Happy Birthday Ellen, as requested! 

Strength/skill:

Romanian Deadlifts 

WOD: 

27mins 19.87sec amrap

10 TTB

27 sit up

10 box jumps

27 sit ups

10 power cleans

27 sit ups

10 burpees

27 sit ups

10 push press

27 sit ups

10 prisoner squats 

27 STAR 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 Thursday 18th September - it's a 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 Wednesday 17th September

Strength/skill:

Deadlifts

WOD:

10 Rounds for time......

5 x Thrusters 

10 x Pull Ups

1 x Car Park Spribt

1 minute rest 

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 16th September

Strength/skill:

Front Squats 5 x 3

Sprint work:

200 m Run

400 m Run

600 m Run

Rest the time it takes for you to complete each run. Two rounds

EMOM: 10 mins 

5 x Pull ups (strict) 

10 x Press ups

WOD: 5 minute AMRAP

25 x KB swings 

10 x Burpess

Use the remainder of the time to complete as many goblet squats as possible. Record total amount of squats completed! 

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 15th September "Birthday WOD"

Happy Birthday Mike! 

This is just for you! Birthday "surprise" WOD as prescribed by Alan Elvin; enjoy!

WOD Sunday 14th September

WOD 

30 x Cleans

30 x Press Ups

800 m Run 

3 Rounds for time....

WOD Saturday 13th September

Partner WOD ....

Be ready is all about Tabata! 

Every rep counts - may the best team win! 

WOD Friday 12th September

Strength/skills:

Hand Stand Progressions 

Wall climbs

Holds 

Kipping 

WOD:

10 x Deadlifts 

5 x Cleans

10 x Front Squats

5 x Push Press 

10 x Pull Ups 

200 x Run 

5 Rounds for time....

WOD Thursday 11th September - It's a Hero!

Wear a hat Thursday! 

30 x Squats

19 x power cleans 60/45

7 x Strict Pull Ups 

400 Run

6 Rounds for time 

WOD Wednesday 10th September

Strength/ skill: 

Squats (Pause squats) 

Paired with eccentric pull ups

WOD;

21, 18, 15, 12, 9, 6, 3

Wall Balls & See the light sit ups 

Finisher: 

7 minutes of Burpees

WOD Tuesday 9th September

strength/skill:

Snatch! 

WOD: 

5 Rounds for time....

Check in & out 400 Run 

8 x Press Ups

10 x G2OH 

12 x Ring Dips 

14 x Prisoner Squats 

Finisher: 100 KB swings for time 

WOD Monday 8th September

Strength/skill:

Muscle up progressions 

WOD:

5 Rounds for time 

10 x Cleans 45/60

10 x Bar Facing Burpees 

10 x Front Squats 45/60

200 Run

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 7th September

Happy Birthday Seb! 

Chipper Time ...(.40 min time cap)

100 Double Unders/ 250 Skips

90  Air Squats

80 sit ups 

70 KB Swings 

60 second plank hold

50 lunges

40 Pull Ups 

32 Box Jumps

20 Press Ups

10 Burpees

1 Wall Climb 

WOD Friday 5th September

Strength:

3 position cleans

WOD:

10 x chest to bar

20 x toes to bar

30 x Deadlifts ((80/60)

100 x double unders

30 x box jumps

20 x Burpees

10 x cleans

For Time

WOD Thursday 4th September

Strength/skills:

Deadlifts 3 3 3 3 3 

WOD:

10-1 ladder

Hang Cleans

Push Press

Bar hop Burpees

For time .....

WOD Wednesday 3rd September

Strength/skill:

“Wittman”
7 rounds for time of:
15 Power cleans (65/95 lbs)
15 Kettlebell swings (35/53 lbs)
15 Box jumps (20″/24″ 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

Tuesday 2nd September

Strength/skill:

Strict Press 3 3 3 3 3

WOD:

14 minute AMRAP

2 x Wall Climbs

5 x Toes 2 Bar

10 x Press Ups

15 x KB Swings (Russian) 

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