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November 19th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 2 times through the following series: 15 Squats 15 Mountain Climbers 15 Lunges 15 Groiners Buy In:... Continue »
By Coach Morden | 20 November 2009 | Workout of the Day | |    

November 18th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 10 Pull Ups 10 Box Jumps 10 Push Ups 10 Hanging... Continue »

November 17th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 10 Push Ups 20 High Knees 10 Hanging Knees to Elbows... Continue »

November 16th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 10 Groiners 5 Sprawls 10 Tuck Jumps 5 Dips Buy In:... Continue »

Novemeber 12th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: High Knees Butt Kickers “C’s” 15 Squats Carriocca Drill Lateral Shuffles... Continue »

November 11th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 15 Jumping Pull Ups 10 Hand Stand Push Ups 5 Hanging... Continue »

Novemeber 10th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 15 Push Ups 10 Body Rows 15 Sit Ups 15 Supermans... Continue »

November 9th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 10 Push Ups 10 Groiners 10 Box Jumps 10 Sprawls 10... Continue »

November 6th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 20 High Knees 10 Groiners 20 Body Rows 10 Incline Push... Continue »

November 5th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 10 Dips 10 Good Mornings (weighted) 20 High Knees 10 Cone... Continue »