Blog

February 21st 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max muscle ups Lift: Push Press – 1RM Workout of the Day: AMRAP in 7 Thruster C2B pull ups 3-6-9-12-15-18-21-24-27-30 Stimulus: Strength Endurance Cash Out: 1 min dead bug +... Continue »

By Coach D | 21 February 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, Pull Ups, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) | 0 Comments

February 20th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 30 Mountain climbers / leg Lift: Deadlift - 1RM Workout of the Day: 50 Double unders 40 Box Jumps 24’”20” 30 HK2E 20 Wall ball 20/14# 10 Snatch 125/85# Stimulus:... Continue »

By Coach D | 20 February 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, Double Unders, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Weightlifting, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) | 0 Comments

February 18th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max L sit Lift: Bench Press – 1RM Workout of the Day: 5x 10 OH Squats 95/65 10 over bar burpees Stimulus: Metabolic Conditioning Cash Out: Stretch Matrix Continue »

By Coach D | 18 February 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) | 1 Comment

February 17th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max muscle ups Lift: Pendlay Row - 3RM Workout of the Day: AMRAP in 15 min 9 Deadlift @ 155/100# 12 Push ups 15 Box jumps 24/20” Stimulus: Strength Endurance... Continue »

By Coach D | 17 February 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) | 0 Comments

FAMILY DAY SCHEDULE

FAMILY DAY CLASS SCHEDULE Monday Feb. 20, 2012 Happy Family Day from the Alchemy CrossFit Coaching Team. CrossFit 9am only We hope you have a safe and fun long weekend! Continue »

By Coach D | 17 February 2012 | Workout of the Day | | 0 Comments

February 16th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max pull ups / L pull ups Lift: Power snatch – 3RM Workout of the Day: AMRAP in 10 min 30 Double unders 15 Power snatch 75/55 Stimulus: Metabolic Conditioning... Continue »

By Coach D | 16 February 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Weightlifting, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) | 0 Comments

February 15th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 3 rope climbs Lift: Press- 3RM Workout of the Day: 20-2 Front squat 95/65 2-20 HK2E Stimulus: Strength Endurance Cash Out: 1 min plank + Stretch Matrix Continue »

By Coach D | 15 February 2012 | Workout of the Day | ab workout, Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) | 0 Comments

February 14th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Muscle ups Lift: Deadlift – 3RM Workout of the Day: AMRAP in 14 min 14 Double unders 14 Squats Stimulus: Metabolic Conditioning Cash Out: Max muscle ups + Stretch... Continue »

By Coach D | 14 February 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, Double Unders, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) | 0 Comments

February 13th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 15 Wall Ball – Heavy Workout of the Day: “BARBARA” 5x 3 min rest b/w rounds 20 pull ups 30 push ups 40 sit ups 50 squats Stimulus: Strength Endurance... Continue »

By Coach D | 13 February 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, Pull Ups, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) | 0 Comments

February 11th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 10 paralette pass throughs Lift: Back Squat - 3RM Workout of the Day: EMOM for 15 min – add 1 rep of each 1-2-3-…..14-15 Sumo Deadlift Highpull 95/65# Supermans Stimulus:... Continue »

By Coach D | 11 February 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) | 0 Comments

Page 1 of 10412 3 4 5 »10 20 30...Last »