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June 22nd 2011 – Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 400m Sprint SPARQ-B: Speed Lift: Squat – 1RM Workout of the Day: Every Minute, on the Minute 5 Deadlift 275/185 5 Supermans Stimulus: Strength Endurance Cash Out: Rope Climb Continue »
By Coach D | 22 June 2011 | Workout of the Day | , , , , , , |    

June 21st 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Plank SPARQ-B: Balance Lift: OH Squats – 1RM Workout of the Day: Continue »
By Coach D | 21 June 2011 | Workout of the Day | , , , , , , |    

June 20th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Handstand Hold / walk SPARQ-B: Quickness Lift: Press- 1RM Workout of the Day: 4x 20 MB cleans to Wall ball 20/14 50m OH Lunge 45/25 10 Weighted step ups... Continue »
By Coach D | 20 June 2011 | Workout of the Day | , , , , , , |    

June 18th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Kossak and split flexibility work SPARQ-B: Reaction Lift: Deadlift – 3RM Workout of the Day: Partner WOD 800m Run each 100 body rows 200 push ups 300 squats 800m Run... Continue »
By Coach D | 18 June 2011 | Workout of the Day | , , , , , , |    

June 17th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max tire flips in 60 sec. SPARQ-B: Agility Lift: Bench Press – 3RM Workout of the Day: Continue »
By Coach D | 17 June 2011 | Workout of the Day | , , , , , , |    

June 16th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 3x Resisted sprints SPARQ-B: Speed Lift: Pendlay Row- 3RM Workout of the Day: AMRAP in 15 min 3 Tire Flips 15 strict pull ups Stimulus: Strength Endurance Cash Out: 20... Continue »
By Coach D | 16 June 2011 | Workout of the Day | , , , , , , |    

June 15th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 400m sprint SPARQ-B: Balance Lift: Snatch – 3RM Workout of the Day: 7x 100m sprint 5 snatch 95/65# 10 Toes 2 Bar 10 Supermans Stimulus: Metabolic conditioning Cash Out: max... Continue »
By Coach D | 15 June 2011 | Workout of the Day | , , , , , , , |    

June 14th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 2x prowler push SPARQ-B: Quickness Lift: Front Squat – 3RM Workout of the Day: AMRAP in 15 min 100m OH Lunge 45/25# 10 Cleans 155/105# Stimulus: Strength Endurance Cash Out:... Continue »
By Coach D | 15 June 2011 | Workout of the Day | , , , , , , , |    

June 13th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 20 Turkish sit ups SPARQ-B: Reaction Lift: Deadlift – 6×3 Workout of the Day: Continue »
By Coach D | 13 June 2011 | Workout of the Day | , , , , , , |    

June 11th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 400m sprint SPARQ-B: Speed Lift: Power clean 5RM Workout of the Day: 3x shuttle run 15 power cleans 10 ring dips Stimulus: Strength Endurance Cash Out: 400m Sprint Continue »
By Coach D | 12 June 2011 | Workout of the Day | |    
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