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April 3rd 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 3x 10 Hollow Rocks Lift: Deadlift – 3RM or Bench Press Workout of the Day: 4x on the 4 minute mark 400m run 20 sit ups 20 supermans Stimulus: Metabolic... Continue »
By Coach D | 03 April 2012 | Workout of the Day | , , , , , , , , , , |    

April 2nd 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Lift: Deadlift – 3×20 start at 60% of 1RM Workout of the Day: AMRAP in 9 – one rep every minute, adding a rep each minute Thruster @ 135/95# 5 Burpee penalty... Continue »
By Coach D | 02 April 2012 | Workout of the Day | , , , , , , , , |    

March 31st 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Reaction ball drill Lift: Deadlift – 1RM Workout of the Day: 21-15-9 Power cleans 115/85# thrusters 115/85# Stimulus: Strength endurance Cash Out: Stretch Continue »
By Coach D | 31 March 2012 | Workout of the Day | , , , , , , , , , |    

March 30th 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: 3x 50 Double unders 10 Ring dips 5 Press @ 95/65# Stimulus: Metabolic Conditioning Cash Out: Stretch Continue »
By Coach D | 30 March 2012 | Workout of the Day | , , , , , , , , , , |    

March 29th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max L sit Lift: Back squat – 3RM Workout of the Day: 5x 20 Bent over row 135/95# 10 push ups Stimulus: Strength endurance Cash Out: Stretch Continue »
By Coach D | 29 March 2012 | Workout of the Day | , , , , , , , , , |    

March 28th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 10 pistols per leg Lift: Clean – 3RM Workout of the Day: 4x 2 shuttle runs 15 V ups 15 Body rows Stimulus: Metabolic Conditioning Cash Out: Stretch Continue »
By Coach D | 28 March 2012 | Workout of the Day | , , , , , , , , , |    

March 27th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Core drill Lift: Push press – 3RM Workout of the Day: KAREN 150 Wall Ball @ 20#/14# Stimulus: Strength endurance Cash Out: Stretch Continue »
By Coach D | 27 March 2012 | Workout of the Day | , , , , , , , , , , |    

March 26th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Hot hands reaction drill Lift: Deadlift – 1RM Workout of the Day: 3x 7 power cleans @ 165/115# 50 double unders Stimulus: Metabolic Conditioning Cash Out: Stretch Continue »
By Coach D | 26 March 2012 | Workout of the Day | , , , , , , , , , |    

March 24th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max L sit Lift: Bench press – 3RM Workout of the Day: 3x 1 min stations KB swing 24/16kg KB hang power snatch (alt. arms every 5) HK2E KB push... Continue »
By Coach D | 24 March 2012 | Workout of the Day | , , , , , , , , , , , , , |    

March 23rd 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max L sit Lift: Back Squat – 5RM Workout of the Day: 5x 25 Double unders 10 Renegade rows 35/25# Stimulus: Strength Endurance Cash Out: Stretch Continue »
By Coach D | 23 March 2012 | Workout of the Day | , , , , , , , , , , |    
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