Sunday 1st March

Happy March!

Lets 'ave it! 

WOD Saturday 28th February

WOD Friday 27th February

WOD 

3 Rounds for time 

10 x Pull Ups 

20 x GTOH 

30 x Sit Ups 

40 x Air Squats 

BUT 

After round 1 run 400m 

After round 2 run 800m 

After round 3 run 1mile 

WOD Thursday 26th

Strength & skills: 

Wall Ball & Thruster & Pull Ups = technique 

Work to Thruster 2 RM 

21, 15, 9 

Thrusters (Fran Weight)

Pull Ups 

Front Squats (Fran Weight)

Press Ups 

Finisher: 

1 min max Burpees

WOD Wednesday 25th February

Strength: 

Snatch progressions 

EMOM: 

10 x KB Swings 

10 x Sit Ups 

WOD: 

3 rounds for time 

200 Run

15 x Back Squats 

10 x GTOH 

5 x Box Jumps 

WOD Tuesday 24th February

WOD Monday 23rd February

Strength: 

Back squats  work to 60% mark for the EMOM

EMOM: 

5 x Back Squats 

WOD: 4 Rounds

10 x KB Swings (24/32)

10 x Power cleans (45/60)

10 x Front squats 

5 x KB Overhead push press

Wod Saturday 21st February

Saturday is Partner WOD day! 

WOD FRIDAY 20th February

WOD:

1 mile run Pyramid of Thrusters and Pull Ups. 

Starting with 1 x Thruster & 1 Pull Up then 2,3,4 extra to 10 Reps & then work back down to 1 rep of each. 

WOD Thursday 19th February

WOD: 

 It's "that Chipper"! 

A mi-gym.com Classic! 

Just chip chip chip away at this one

WOD Wednesday 18th February

Strength: 

Over Head Squats 

Skills: 

HSPU's 

Knees to Elbows 

WOD: 

15 minute AMRAP 

3 x HSPU's 

6 x Strict Pull Ups 

9 x Knees 2 Elbows 

Tuesday 17th February

Barbell Tabata 

4 x Barbell lifts combined with 4 x Body weight exercise = your perfect Tabata session. 

Be ready! 

Monday 16th February

Strength:

Front Squats paired with reverse Lunges 

EMOM: 

Push Press x 5 at 75% Max 

WOD: 

5 Rounds 

400 run check in and out 

1 x Wall Climb 

5 x Knees to elbows 

10 x OHWL 

15 x Wall Balls 

Sunday 15th February

Saturday 14th February

Valentine's Day- partner special. 

WOD FRIDAY 13th February

Strength: 

Single arm Kettlebell work

Cleans (technique & ladder to 1 RM failure) 

WOD:

WOD Thursday 12th February

Strength:

Deadlifts 5 x 5 

Paired with Russia kettlebell swings (Heavy) x 8 

WOD: 

2 x 5 Minute AMRAPS 

A: 

7 x Deadlifts

7 x Pull Ups

**2 minutes Rest **

B: 

7 x Over box jumps 

7 x Wall Balls

** SURPRISE** 

WOD Wednesday 11th February

Strength: 

Front Squats 5 x 5 

Paired with OHL x 10 

WOD: 

400 run 

30 Burpees 

30 Push Press 20/30

800 Run

30 Burpees 

30 Push Press  

400 Run 

30 Burpees

30 Push Press 

WOD Tuesday 10th February

Strength 

Floor Press 5 x 5 

Paired with ring rows x 5 

WOD:

Partner "double Grace" 

WOD MONDAY 9th February

Strength: 

Back Squats 5 x 5 

Paired with 5 Box Jumps 

WOD:

15 minute AMRAP

3 x Push Jerks - 3 x Over Bar Burpees 

6 x Push Jerks - 6 x Over Bar Burpees 

Increase by 3 reps per round

Sunday 8th February

Wod Saturday 7th February

WOD Friday 6th February

Strength: 

Push press (15 minutes to fine 2 RM)

EMOM: 10 minutes

2 x Push Press @ above weight

WOD: 4 rounds of ....

1st minute 200 run 

2nd minute 12 KB Swings 

3rd minute 3 HEAVY power cleans 

4th minute 15 sit ups 

5th minute Rest 

WOD Thursday 5th February

Strength: 

Deadlifts 5 x 5 

EMOM: 10 minutes 

6 x Knees to elbows - ODD 

30 second plank hold - EVEN 

WOD: 

30 x double unders/ 60 skips 

15 x Thrusters 35/50 

3 x Strict 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

4th February

Strength: 

Front Squats 5 x 5 

Power Snatch 5 x 5  

WOD:

3 Rounds for time 

25 x Power Snatch 

100 x Double Unders (200 skips) 

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/b8p