Sunday 2nd November "Rest Day"!

NO WOD Saturday 1st November

It's the "Duel" come down and support us! 

Let's 'ave this! 

WOD Friday 31st October 9:30 am session ONLY today & open session till 2pm

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 October

Strength/skill:

Push Press 5 x 5 

Over head Squat technique 

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 29th October

Strength/skill:

Floor Press 5 x 5 

EMOM: (ish) 

You have TWO minutes to: 

200 run

10 x KB Swings

Then as many "HEAVY" cleans as possible for the rest of the minute. 

Then rest TWO minutes and repeat for 5 ROUNDS

WOD:

Barbell Complex 

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 October

Strength/skill:

Front Squats 5 x 5 

WOD:

21; 15; 9 

Thrusters & Bar Hops 

5 Rounds for time 

10 Burpee Box Jumps
200 m 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 Friday 24th October "it's a GIRL"!

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 23rd October

Strength:

Snatch 5 x 3 

WOD:

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 Wednesday 15th October

Strength/skill:

Pistol Progressions

WOD:

400 Run 

30 Burpees 

30 Press Ups

800 Run 

30 Burpees

30 Press Ups 

400 Run

** You have a 15 minute time cap to achieve as much as possible of the above**

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 21st October

Strength/skill:

Strict Press 5x5

WOD:

400 check in and out 

21; 15; 9 

Power Cleans 

Box jumps 45/60

Finisher Skill: 

1 minute max 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 Monday 20th October

Strength/skill:

Front Squats 5x5 

WOD: 

20 Minute AMRAP

Partner check in of 5 rounds EACH of Cindy; only one of you can work at a time. 

Then GTOH (bar) for the remainder of the time 

Finisher Skill: 

1 min Max HSPU

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 19th October

WOD:

9 minutes 

200 Run & 10 wall Balls

3 minutes rest 

9 minutes

20 Double unders (60 singles) 

10 KB Swings 

3 minutes rest

9 Minutes 

OHS & Box Jumps 

Record total rounds & reps for A, B & C 

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 18th October

Strength/skill:

Cleans

WOD: you have 15 minutes 

30 wall balls

20 Press Ups

10 Pull Ups 

5 Burpees 

** Surprise**

Then clean for the rest of the time. Your score will be the total number of cleans that you achieve. 

Good LUCK! 

Finisher Skill: 

2 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 Friday 17th October

Strength/skill:

Push Press - 20 minutes to work to 3RM 

WOD: (s) 

A "sprint" Trio ..., 

21, 15, 9 

Thrusters & KB Swings 

21,15, 9 

OHWL & Burpees 

21, 15, 9 

Pull Ups & Press ups 

Finisher Skill: 

Plate pinches 10 & 20kg 

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 16th October

Strength/skill:

Bulgarian Split Squats 

EMOM:

10 minutes Thrusters (starting at 10 Reps & increasing by 1 rep after each minute) 

Fran weight 

WOD:

10 minute AMRAP

15 GTOH 20/35

30 DU's or 90 Skips

Finisher Skill: 2 minutes Max HSPU's

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 22nd October

WOD:

Filthy Fifty (ISH) 

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 14th October

Strength/skill:

Deadlifts 3 RM (20 minutes to work up to 3RM). 

WOD:

3 x 6 minute AMRAPS

A:

6 x Toes to bar

6 x Pull Ups

6 x Burpess

B:

8 x Wall Balls

7 x KB Swings

6 x STOH 60/40

C:

8 x HR Press Ups

7 x Air Squats 

6 x Sit Ups 

Finisher Skill: 1 minute 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

WOD Monday 13th October Happy Birthday Lucy

WOD:

20:10 - 8 Rounds per exercise 

Record total reps achieved at each exercise 

* landmine Thrusters

* Box Jumps

* Ball Slams

* Reverse barbell lunges 

* kcal Row

* Sit Ups 

* Air Squats 

* Reverse Curls 

Finisher: you won't be needing one!

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 12th October

Skill:

Kipping skills  

Session:

1 min max on each of the following paired exercises: 

Sit ups

Press ups

1 minute rest

1 min max on each of the following paired exercises: 

Double Unders

Box Jumps

1 minute rest 

1 min max on each of the following paired exercises: 

Wall Balls

Burpees 

1 minute rest

1 min max on each of the following paired exercises: 

Kettlebell Swings 

Pull ups

Finisher: plate holds for time

Record total reps for each exercise 

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 11th October

Strength/skill:

Kipping & Pistol squats

WOD:

Barbell partner 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 Friday 10th October

Strength/skill:

Deadlifts

"Partner Surprise" 

WOD:

For time ....

400 Run

25 KB Swings

400 Run 

25 Press Ups

400 Run 

25 Burpees

Finisher Skill: 1 min max air 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 Thursday 9th October

Strength/skill:

Squats & Reverse lunges

WOD 

12 minute AMRAP 

10 KB Swings

10 Box Jumps

10 Ring Dips

10 x Pull Ups

Finisher Skill: 

50 x press 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 Wednesday 8th October

Strength/skill:

Hand stand press ups 

WOD: (45/60) 

200 Run 

20 Deadlifts

200 Run 

15 x Cleans

200 Run

10 x Push Press 

200 Run 

10 x Over Bar Burpees 

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 Tuesday 7th October

WOD: 

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