10th January Saturday - it's the weekend

The Strength/skill:

OHS Technique

WOD:

20 x OHS

20 x Front Squats 

400 Run 

Finisher Skill: 1 minute Max Plate holds!

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

9th January FRIDAY

The Strength/skill:

Floor Press 8, 6, 4, 4 

WOD:

15 minute AMRAP 

15 x KB Swings 

15 x Sit Ups 

15 x Over Box Jumps 

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

8th January

The Strength/skill:

3 position Cleans 

WOD:

15 minute AMRAP

5 x Wall Balls 

5 x Cleans

10 x Wall Balls

5 x Cleans 

15 x Wall Balls 

5 x Cleans 

20 x Wall Balls 

5 x Cleans 

Etc Etc 

Your Score: Total Cleans achieved in the 12 minutes 

Finisher Skill: 1 minute 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

7th January

The Strength/skill:

Deadlifts 8, 6, 4, 4 

WOD:

20 minute AMRAP

20 x Sit Ups

15 x Goblet Squats 

10 x Deadlifts 

5 x GTOH 10/15

Finisher Skill: static wall hold 

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

6th January

The Strength/skill:

Push Press 8, 6, 4, 4

WOD: 

21, 15, 9

Thrusters, Pull Ups & Burpees

We could call it "FranK"

Finisher Skill: plank off! 

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

5th January - it's a HERO!

The Strength/skill:

Back squats 8, 6, 4, 4 

WOD:

“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 13th January

Strength/skill:

Snatch - 3 positions 

WOD:

10 Rounds; 18 minute clock 

200 Run Check in 

5 x Power Snatch 

10 x Wall Balls 

5 x Knees 2 Elbows 

Once 10 Rounds are completed "Power Snatch for the remainder of the time. 

Score - total No. Of power snatch

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

12th January

Strength/skill:

Front Squats 8, 6, 4, 4 

WOD:

5 Rounds 

400m Run 

10 x Cleans 

Finisher Skill: 1 minute 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

Wednesday 14th January 2015

Strength/skill:

Strict Press 8, 6, 4, 4 

WOD:

5 Rounds for time 

3 x Strict Pull Ups 

10 x Press Ups 

3 x Wall Climbs 

10 x OHWL 

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 29th January

The Strength/skill:

Sqauts - Back Squats 

EMOM: 10 minutes 10 x Back Squats 

WOD: this is a task driven WOD. 

You have 6 minutes to complete part A, once completed you rest until the 6 minutes are up. When this is done you have 4 minutes to complete B. 

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 20th December

It's a HERO! 

Rankel 

Hero WOD "Rankel"

20 min AMRAP

6 Deadlifts 225lb

7 Burpee Pull-ups

10 KB Swings

Run 200m

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 19th December

The Strength/skill:

Handstand progressions:

Head stands 

Handstand hold 

HSPU

Push Press technique - focuse on hip drive 

WOD:

10 rounds for time 

20 x DU's (40 single skips)

1 x HSPU (profess to deficit as appropriate) 

5 Burpees 

Increase HSPU & Burpees by 1 rep after 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 18th December

The Strength/skill:

Clean & Jerk Technique 

WOD:

10-1 ladder of:

Over bar burpees 

Clean & Jerks 

KB Swings (American) 

Sit Ups

400 run to finish the 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 17th December

The Strength/skill:

Power Clean Technique & establish EMOM weight 

Deadlifts 2,2,2,2 2,2

EMOM: 

10 minutes 5 x Power Cleans 

WOD:

3 minutes of deadlifts

2 minutes of Power Cleans

1 minute of 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

WOD 16th December

The Strength/skill:

Back Squats 8,6,4,4,2

Paired with reverse lunges 

WOD:

15 minute AMRAP 

15 x OHWL 

10 x GTOH 

5 x Knees 2 Elbows 

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 15th DECEMBER

Happy Birthday Beard! 

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 14th December

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 13th December "Christmas Day" Partner WOD

Partner Session

"You go; I go"! 

This session will involve two of your favorite girls ..... with a twist! 

8pm onwards tonight in Baroosh! 

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 12th December

The Strength/skill:

Clean & Jerk technique

WOD:

2 x 5 minute AMRAP's

A: 

200m Run 

15 x Thrusters 

5 x Pull Ups 

** 2 minutes rest ** 

B: 

Farmers Walk - car park length

5 x Burpee Box Jumps 

3 x STOH 

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 11th December

The Strength/skill:

Deadlifts - warm up to EMOM weight of 5 x 5 reps 

EMOM: (10 minutes)

80% Deadlift Max 2 x Reps & 10 x Wall Balls 

WOD:

3 Rounds for time

400 Run 

10 x Front Squats (45:60)

Finisher:

100 KB swings for time (American) 

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 10th December

The Strength/skill:

Over Head Squat Skills 

Hand Stand Progressions

EMOM:

1 x HSPU

1 x Press Up

1 x Pull Up

* 8 x Burpees. 

Increase the HSPU, Press Ups & Pull Ups by one rep ever minute. Burpees remain the same. 

To failure ....

WOD:

5 Rounds for time 

10 x OHS 

10 x Over Box 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 9th December

The Strength/skill:

Snatch technique - work thro 3 position snatch 

- floor 

- Hang 

- High Hang 

EMOM:

10 minute of 5 x Power Snatch 

WOD:

70 Double Unders

60 KB Swings

50 Wall Balls

40 GTOH 

30 Sit Ups

20 Box Jumps

10 Press 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

WOD 8th December

The Strength/skill:

Squats 5 x 5 

WOD:

5 rounds for time: 

10 KB's Swings 24/33

5 Pull Ups 

1 Wall Climb

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 7th December

Today's session is brought to you by the legend that is Joe Toland

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 6th December

WOD:

1 mile run

100 x Jacks

90 x sit ups

80 x Air Squats

70 x Wipers

60 x Jacks

50 x Sit Ups

40 x Air Squats 

30 x Wipers

20 x Jacks 

10 x Sit Ups 

1 x Wall Climb 

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 5th December FRIDAY

The Strength/skill:

Deadlifts 5 x 5 

WOD:

400 Run 

30 Burpees

30 Box Jumps 

30 OHWL

400 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 4th December

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 30th November

WOD:

200 Run 21 Thrusters & Pull Ups 

400 Run 15 Thrusters & Pull Ups 

800 Run 9 Thrusters & Pull Up

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 29th November

This will be a task orientated session - you and your buddy need to work as a team to complete the tasks. 

Remember the 5 p's as you will need to have a cunning plan to conquer this 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 Friday 28th November it's a Hero!

Strength/skill:

GTOH & Hand Stand Progressions 

WOD:

"Randy" - he's BACK! - followed by a "Sprint surprise" 

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 27th November

Strength/skill:

Push Press 

WOD:

3 Rounds for time 

200 run 

10 x Front Squats

10 x Bar Hop

10 x Box Jumps 

Finisher Skill: 

500 m 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 Wednesday 26th November

Barbell based WOD involving:

OHS - 10

Thrusters - 5

Cleans - 3

Deadlifts - 1 

Each of the above moves has a certain amount of points allocated to every completed rep. 

You will have 15 minutes to scores the maximum amount of points that you can! 

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 25th November

Strength/skill:

Clean Ladder (25 mins to work up to 1 RM clean) 

WOD:

10 minute AMRAP

5 x Deadlifts (60/100)

7 x Pull Ups 

9 x Press 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

WOD 3rd December

Strength/skill:

Floor Press 5 x 5 

WOD:

3 x 7 minute AMRAP's

A: 7 x Thrusters & 7 x Burpees (25/45)

B: 7 x Box Jumps & 7 x Sit Ups 

C: 7 x Pulls Ups & 7 x Press Ups

2 minute rest between each 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 Sunday 23rd November "Boss Bear & Charlie Birthday WOD"

WOD 

400 run check in and out followed by 2 rounds of the following:

23 x Wall Balls

11 x KB Swings 

19 x GTOH 

71 x Sit Ups 

1 x Wall Climb. 

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 2nd December

A change to the programme as I wanted to share this gift from our friends on the North! 

Thanks Mikey 

WOD:

With a 30 minute clock on, complete 2 rounds of the following. 

30 Air Squats 

200 Run

30 Burpees

200 Run

30 Jumping Lunges 

200 Run 

30 Press Ups

200 Run

THEN .... You have the rest of the time to complete as many GTOH as possible. 

10/20 

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 November "Birthday WOD Angie"

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 1st December Monday

The Strength/skill:

Front Squats & Reverse lunges 

WOD:

Ladder

Ascending 1-10 Power Cleans

Decending 10- 1 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

WOD Tuesday 18th November

Strength/skill:

Floor Press

WOD:

100 Thrusters for time (25/40)

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 November

Strength/skill:

Squats 5, 5, 5, 5, 5

WOD:

20 minute AMRAP

10 x Push Press

10 x KB Swings 

10 x 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 Sunday 16th November

WOD 

5 Rounds for Time 10 reps of each of the following 

GTOH (barbell) 

Bar Hops

Press Ups

Box Jumps

Kettlebells 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 November

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 November

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 November

Strength/skill:

Deadlifts 

WOD:

5 Rounds for time 

(1 minute rest after each round) 

400 Run

10 Burpee Box Jumps

10 SDHP 

10 Thrusters 25/40

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 November

Strength/skill:

Push Press 

Paired with eccentric pull ups 

WOD:

21, 15, 9 

Power Clean Press Ups & 400 Run (60/45) 

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 November

WOD:

Remembrance Day: for time. 

One minutes rest on the Eleventh minute 

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 November

Strength/skill:

Back Squats

WOD:

3 x 5 minute rounds

10 x Wall Balls

10 x Burpees

** 1 minute rest ** 

10 x Wall Balls 

10 x Pull Ups

** 1 minute rest ** 

10 x Burpees

10 x 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

WOD Sunday 9th November

"Lest we forget" 

WOD:

100 KB Swings 24/16

100 sit ups

100 Air Squats

100 Press 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

WOD Saturday 8th November

WOD:

7 Rounds for Time

Run 400m

29 Back Squat @ 60kg

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 7th November

WOD:

1 mile run 

21, 15, 9 Thrusters & get ups 

1 mile 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