Strength/skill:
Handstands - Kipping - progressions
WOD:
"Helen"
Finisher Skill: WOW!
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Monday, September 30, 2013
WOD - Saturday 12th October
Strength/skill:
Hand Stand progressions
WOD: 20 minute AMRAP
15 x Pull Up
10 x Barbell Rows
5 x Push Press
3 x HSPU
Finisher Skill: WOW!
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WOD - Wednesday 2nd October "Happy 40th Birthday Chris"!
Happy 40th Birthday Chris!
Strength/skill:
Back Squats
5 x 3 (6 counts down; fast up)
Between each set Max strict pull ups with varied grips
* Banded
* Rope
* Scramble Grips
* Fat Grips
* Jumping
WOD:
4 Rounds for time
400 Run
5 x Deadlifts
10 x GTOH
15 x Air Squats
** When the 4 rounds are completed finish with FORTY sit ups
Finisher Skill: WOW!
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Monday, September 23, 2013
WOD - Monday 30th September
Strength/skill:
Front Squats
PreHab:
Banded pulls a parts
WOD: - For Time .....
6 x Kness to Elbows
21 x Kettlebell swings
21 x Box Jumps
6 x Kness to Elbows
18 x Kettlebell swings
18 x Box Jumps
6 x Kness to Elbows
15x Kettlebell swings
15 x Box Jumps
6 x Kness to Elbows
9 x Kettlebell swings
9 x Box Jumps
6 x Kness to Elbows
6 x Kettlebell swings
6 x Box Jumps
6 x Kness to Elbows
3 x Kettlebell swings
3 x Box Jumps
Finisher Skill: WOW!
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WOD - Sunday 29th September Fight Gone Bad
Fight Gone Bad!
It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest.
It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight.
Fight Gone Bad:
5 rounds of:
Wall-ball (Reps)
Sumo deadlift high-pull. (25/35kg)
Box Jump,
Push-press, (20/35kg)
Row (Kcal)
In this workout you move from each of five stations after a minute.
The clock does not reset or stop between exercises.
This is a five-minute round from which a one-minute break is allowed before repeating.
On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
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WOD - Saturday 28th September "Grace" - she is BACK!
Grace .... -She is BACK
Finisher Skill: WOW - 1 minute max wall climbs
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For more about Rachel Young visit:
WOD - Friday 27th September
Strength/skill:
Floor Press
5 x 5 Reps
EMOM: 8 minutes
4 x Get Ups
5 x Over Box Burpees
WOD:
5 rounds for time
400 run
8 x Pulls ups (Strict)
10 x Wall Balls
12 x OHWL
Finisher Skill: WOW!
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WOD - Wednesday 25th September
Strength/skill:
Deadlifts 5 x 3 reps at 70%
WOD:
5 Rounds
5 x Body Blasters
5 x Thrusters (landmine)
5 x clean and press (Kettlebell)
5 x Box Jumps
5 x Goblet Squats
Finisher Skill: WOW!
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For more about Rachel Young visit:
Tuesday 1st October - BOOM! New month
Strength/skill:
Push Jerk working to 3 RM
Between each set perform 2 x Pistols Squats each leg
WOD:
12 minute AMRAP
6 x Push jerks
8 x Pull Ups
10 x OHWL
2 x Pistol squats each leg
**3 minute rest**
5 minute max wall balls.
Finisher Skill: WOW!
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For more about Rachel Young visit:
WOD - Tuesday 24th September Happy Birthday Bruce Springsteen
Happy Birthday Bruce!
September 23, 1949 (age 64)
Strength/skill:
Double unders - technique 10 minutes
Cleans & Jerk (push or split) technique.
EMOM: 10 minute
Clean & Jerk
WOD:
2 x 7 minute AMRAPs
A:
6 x Box Jumps
10 x Wall Balls
B:
6 x Pulls Ups
8 x Press Ups
10 xBurpees
Finisher Skill: WOW! 1 minute max wall climbs.
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For more about Rachel Young visit:
Sunday, September 22, 2013
WOD - Monday 23rd September
Strength/skill:
Front Squats
5 x 3 working sets
WOD:
18 minute AMRAP
7 x Thrusters
15 x kb swings
200m
15 x pull ups
1 wall climb
Finisher Skill: WOW! I minute max wall climbs
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, September 14, 2013
WOD - Saturday 21st September
Strength: Squats
Run SURPRISE
20 minutes
10 K2E
30 Push Press (25 40)
10 K2E
20 Push Press
10 K2E
10 Push Press
Once the last set of squats are completed add weight to the bar - you will now be squatting until the time is up!
For more about mi-gym.com (CrossFit Chelmsford)
For more about Rachel Young visit:
WOD - Sunday 22nd September
WOD: Partner WOD
A:
21, 15, 9
Wall Ball & sit ups
Record total time for pair to complete
B:
15 minute AMRAP
400 Run
Kettlebell Swings
Record total number of swings achieved By the pair in the time.
C:
Max Burpees in 5 minutes
Record total team score
Finisher Skill: WOW!
For more about mi-gym.com (CrossFit Chelmsford)
For more about Rachel Young visit:
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