WOD - Tuesday 2nd July

Strength/Skill:

Push Press

Warm up to 3 x 5 working sets 70%

**Max strict Pull ups between each working set**
 

PreHab Focus: Shoulders Banded Pull Aparts

 

12 mins AMRAP

6 power cleans (35 50)

12 Goblet squats (12 20)

6 ring dips 

12 OHWL (10 20)

 

Record total score at each AMRAP

Finisher Skill: 400 Row

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 June

S-"mi" Murph-ette!

Murph is coming.....

On the 22nd of June we will be doing "Murph"

On the 22nd of June we will be doing BBQ

& on the 22nd of June we will be doing "BEER"!

(and raising money for: Help for hero's & Joe to support him on his quest to compete with the GB Tri-Athalon team)

 

So in preparation for "Murph" we are doing a smaller version...

 

 

 

1 k Run

50 Pull Ups

100 Press Up

150 Air Squats

Have a look at some of the things that we get up to in our session
photo album

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 June

Strength/Skill:

"Goats"

The “goat” in your training is that thing you really suck at and normally hate to do!

Very simply put, it’s the movement that makes you grimace every time you see it on the board.

EVERYONE has a goat. (at last one; some of us have a heard)!

 

The is your chance to find it and work on it; pick up the skills you need to improve this - make this "goat" your focus for the rest o the month and NAIL it!

EMOM (5 Minutes)
4 x Press Up
5 x Get Up
6  Over Box Burpee


WOD
2 exercises per complex

Complex 1:
Wall Ball & Box Jump

Complex 2:
Double Unders & Ring Dips

Complex 3:
Russian Twist & GTOH

Complex 4:
Ball Slams & Kettlebell Swings

Your Mission:
You have FOUR minutes to achieve 100 reps of EACH of both exercises. If you achieve this goal you have the remainder of the 4 minutes to rest!
 

If you fail to complete the total reps in the 4 minutes; the WOD is over for you... its knockout ....
 

 

Have a look at some of the things that we get up to in our session
photo album

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 June

Strength:

Squat Progressions to Over Head Squats
2 x Warm up
3 x 5 Reps (85% Max)

Focus on great technique, depth an quality of execution

PreHab: Shoulders

Skill: Pistol progressions - focus on quality

 

5 Round for time 40 seconds work 20 second rest

Walking Lunges 10kg 20kg
GTOH (10kg 20kg)
Sit Ups
Wall Ball 6kg 8kg
Box Jumps
Knees to Elbows
 

Record total Reps at each station and total

 

Finisher Skill: Kipping Progression

Have a look at some of the things that we get up to in our session
photo album

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 6th June

Strength:

Clean & Press technique
Cleans (establish WOD weight)

PreHab: Shoulders

 

10 mins EMOM 40kg 60kg

1st minute 1 x Clean and Jerk
2nd minute 2 x Clean & Jerk
If you fail to complete the desired number of reps before the end of the relevant minute the WOD is over for you
 

Record total Rounds

Finisher Skill: Team battling Rope Challenge

Have a look at some of the things that we get up to in our session
photo album

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 5th June

Strength:

Deadlifts
2 x Warm up
3 x 5 Reps (85% Max)

PreHab: Shoulders

21, 15, 9
Back Squat (50%)
Pull Ups With a 400 Run check in AND out!

Finisher Skill: Hand Stand Progressions

Have a look at some of the things that we get up to in our session
photo album

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