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October 13th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Agility Ladder Lift: Hang Power Clean – 5RM Workout of the Day: AMRAP in 12 12 Pull ups 24 Double unders 1 OH sprint to x-walk 45/25 Stimulus: Metabolic conditioning... Continue »
By Coach D | 13 October 2011 | Workout of the Day | , , , , , , |    

October 12th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 3x Band Sprints Lift: Back Squat – 5RM Workout of the Day: 3x – 1min stations Straight Leg Deadlift 65/45 Sit ups Body Row Mountain Climbers Supermans 1min rest b/w... Continue »
By Coach D | 12 October 2011 | Workout of the Day | , , , , , , |    

October 11th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Ring dips Lift: Deadlift – 5RM Workout of the Day: ROW 500-400-300-200-100 OH Squat 10-20-30-40-50 (65/45) Stimulus: Metabolic conditioning Cash Out: Shoulder Matrix Continue »
By Coach D | 11 October 2011 | Workout of the Day | , , , , , , | 1 Comment   

October 8th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Ring dips Lift: Pendlay Row – 1RM Workout of the Day: TABATA… Jumping lunges sit ups squats burpees Stimulus: Metabolic conditioning Cash Out: Sun salutation Continue »
By Coach D | 08 October 2011 | Workout of the Day | , , , , , , |    

October 7th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Ring dips Lift: Front squat – 1RM Workout of the Day: 3x 20 Deadlifts 10 Tuck jumps 10 push ups Stimulus: Strength endurance Cash Out: Max Plank Continue »
By Coach D | 07 October 2011 | Workout of the Day | , , , , , , |    

October 6th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Prowler push Lift: Deadlift – 1RM Workout of the Day: TABATA… Push press Jumping ring dips Stimulus: Metabolic Conditioning Cash Out: Shoulder Band Stretch Continue »
By Coach D | 06 October 2011 | Workout of the Day | , , , , , , , , , , , |    

October 5th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Handstand Lift: Bench Press – 1RM Workout of the Day: 5x 15 Wide stance Push ups 1 Rope Climb 5 L-sit pull ups Stimulus: Strength endurance Cash Out: Max... Continue »
By Coach D | 05 October 2011 | Workout of the Day | , , , , , , , |    

October 4th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Ring Dips Lift: Back squat – 1RM Workout of the Day: 1 Mile Run 50 KB swings 24/16kg 50 Abmat sit ups 1 Mile Run Stimulus: Metabolic Conditioning Cash... Continue »
By Coach D | 04 October 2011 | Workout of the Day | , , , , , , |    

October 3rd 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Reaction Drill – 2min Lift: Clean – 1RM Workout of the Day: AMRAP in 15 1 Clean (body weight) 3 Front squats 100m Farmer Continue »
By Coach D | 03 October 2011 | Workout of the Day | , , , , , , |    

October 1st, 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Agility Ladder Lift: Squat – 3RM Workout of the Day: AMRAP in 20 10 Burpees 15 KB Swings 100 skips Stimulus: Strength endurance Cash Out: Stretch Continue »
By Coach D | 01 October 2011 | Workout of the Day | , , , , , , , |    
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