3rd February

It's a HERO! Raymond 

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

2nd February

Strength/skill:

Floor Press 5 x 5 

Paired with ring rows 

WOD: 4 rounds for time 

12 x KB Swings 

12 x Box Jumps 

400 run

12 x sit ups 

12 x Wall Balls 

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

31st January Happy 2nd Birthday to US!

A WOD for EVERYONE! Be ready & be there! 

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

30th January

Strength/skill:
Barbell Complex
* Power Cleans
* Front Squats
* STOH
5 reps of each and increase weight after each cycle

WOD:
21, 15, 9
GTOH Bar
Wall Balls
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

1st February ** REST DAY **

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

28th January

Strength/skill:

Deadlift Day! 

WOD:

5 Rounds for time 

6 x Deadlifts 

8 x Box Jumps 

10 x Burpees 

Finisher Skill: 

Plate Pinches 

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

27th January

Strength/skill:

Gymnastic skills & Sand Bag Starter

WOD:

"Run Fran RUN"! 

21, 15, 9 

Thrusters & Pull Ups BUT with a 400 run after each block of Thrusters & 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

26th January

Strength/skill:

Ring work 

Muscle up progressions

WOD:

12 minute AMRAP

6 x Front Squats

8 x Press Ups

10 x KB Swings 

Finisher Skill: 200 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

25th January

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

24th January "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

23rd January

Strength/skill:

Jerks - paired with strict pull ups 

WOD:

21, 15, 9 

Wall Balls & Ring Dips 

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

22nd January

Strength/skill:

Cleans 20 mins working up to 1 RM

WOD:

10 minute ascending rep ladder

2 x Cleans 

2 x STRICTLY pull ups 

2 x GTOH (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

21st January

Strength/skill:

Back Squats 8, 6, 4, 4 

WOD:

21, 15, 9 

Front Squats 

Bar hop Burpees 

Bar press ups 

Finisher Skill: 

1 minute max 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

20th January

Strength/skill:

Strict Press 8, 6, 4, 4 

Kettlebell Cycling 

Single arm swings 

Double arm swings (Russian & American) 

WOD:

2 x 6 minute AMRAP's

5 x Thrusters 

5 x Pull Ups 

** 2 minutes rest ** 

5 x Knees 2 Elbows 

5 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

19th January

Strength/skill:
back squat  8,6, 4, 4

Cleans - focus on 1st, 2ndand 3rd pulls build up in weighting doing 3 reps. Not heavy; technique focus

WOD: 5 min AMRAP
         12 kb swings
         12 wall balls
         12burpees

2 mins rest

            Repeat AMRAP

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

17th January Saturday

WOD:

FAT - Cindy; brought to you by Lucy HUGE! 

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

16th January - FRIDAY!

Strength/skill:

Deadlifts 8, 6, 4, 4 

WOD:

2 rounds For time 

30 Air Squats 

200 Run 

30 Burpees

200 Run 

30 Press Ups 

200 Run 

30 Sit Ups

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

THURSDAY 15th January

Strength/skill:

Clean & Jerk skills & drills 

WOD:

"Grace (ish)" - it's all about volume today 

20 minute clock 

You have 4 minutes to complete "Grace" increasing the weight after each  round and finishing your final 4 minute working block at "Grace weight" (or at your "Grace weight"). 

After 4 working minutes you have 1 minute to increase the weight on the bar for the next block. 

You aim is to complete as many reps as possible in each block. 

Record your total reps. 

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