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July 30th 2009 Workout of the Day – WoD

Back to Met Con today – focus on constant movement. Scale your workout such that you can complete all the reps in a row without a break and move quickly between exercises. Today’s focus is SPEED. But remember that... Continue »
By Coach Morden | 30 July 2009 | Workout of the Day | , , , , , |    

July 29th 2009 Workout of the Day – WoD

Today’s focus is on Strength Endurance. So, pick a Medicine Ball and set up your Deadlift heavier than you would normally do for this workout. Alchemy CrossFit Workout of the Day: Complete the following couplet 4 times for time:... Continue »
By Coach Morden | 30 July 2009 | Workout of the Day | , , , , , |    

July 28th 2009 Workout of the Day – WoD

Since it’s good and hot in Hamilton today we will work up a good sweat. Today at Alchemy CrossFit we will change our focus to MET CON, super hard and fast – no breaks – push till you feel... Continue »
By Coach Morden | 28 July 2009 | Workout of the Day | , , , , , |    

July 27th 2009 Workout of the Day – WoD

Today’s Workout focus is on Strength Endurance. Pick a heavy KettleBell and Try not to scale your Push Ups. Alchemy CrossFit Workout of the Day: 40 – 30 – 20 – 10 Rep rounds of the following couplet: KettleBell... Continue »
By Coach Morden | 27 July 2009 | Workout of the Day | , , , , , |    

July 26th 2009 Workout of the Day – WoD

Light recovery today – we have had a long stretch of hard WoDs. Don’t stress yourself out about time today, just focus on stretching out and maintaining your pace. There are literally hundreds of great trails for CrossFit Endurance... Continue »
By Coach Morden | 27 July 2009 | Workout of the Day | , , , , , |    

July 25th 2009 Workout of the Day – WoD

Today we will tackle one of the classic “Girls of CrossFit” – CINDY Have fun – RX completion will get you on the board! Bookmark on Delicious Digg this post Recommend on... Continue »
By Coach Morden | 27 July 2009 | Workout of the Day | , , , , , |    

July 24th 2009 Workout of the Day – WoD

The goal of today’s WOD is METCON Training – that means I want you to chose a weight that you can complete all the reps with no breaks – I want this workout done FAST – no resting between/during/after... Continue »
By Coach Morden | 24 July 2009 | Workout of the Day | , , , , , |    

July 23rd 2009 Workout of the Day – WoD

Today a workout for Stength Endurance. Start off with some movement preparation: Warm Up with: 10 DB Deadlifts 10 DB Deadlift Shrugs 10 DB High Pulls 10 DB Cleans 20 Pull Ups 20 Push Ups 20 Squats Then hit... Continue »
By Coach Morden | 24 July 2009 | Workout of the Day | , , , |    

July 22nd 2009 Workout of the Day – WoD

Today we will complete the 3rd and final WoD from the CrossFit Ontario Challenge. It is a beautiful, short and intense anaerobic chipper. 1000M Row (1000M Run – our modification due to rower limitations) 50 Box Jumps (24 inch... Continue »
By Coach Morden | 24 July 2009 | Workout of the Day | , , , , , |    

July 21st 2009 Workout of the Day – WoD

In honor of the first annual CrossFit Ontario Challenge we are giving all you poor souls who missed out on the competition the opportunity to do the WoD Bookmark on Delicious Digg this post Recommend on Facebook Share on... Continue »
By Coach Morden | 21 July 2009 | Workout of the Day | , , , , , |    
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