March 23rd 2010 Workout of the Day – WoD
March 23, 2010 by Coach Morden
Filed under Workout of the Day
Alchemy CrossFit Movement Preparation:
Alchemy CrossFit: Bringing Elite Fitness to Hamilton.
Dynamic Mobility Stretches:
- Shoulders
- Hip Flexors
- Torso Twists
- Good Mornings
- Ankles
Warm up:
Complete the following 2 times:
- Inch Worm
- 5 Strict Pull Ups
- Straddle Squat Walk
- 5 Ring Dips
- Airplane Walk
Buy In:
Max Pull Ups
Strength Work:
Squat
- Build up to a 1RM – get yourself o the board!
Alchemy Crossift Workout of the Day:
Today’s Focus is Metabolic Conditioning.
“ANNIE”
Complete 50 – 40 – 30 – 20 – 10 Reps of the following couplet:
- Double Unders
- Sit Ups
Post your time to the Alchemy CrossFit Forum.
Cash Out:
20 Box Jumps for speed
March 22nd 2010 Workout of the Day – WoD
March 22, 2010 by Coach Morden
Filed under Workout of the Day
Alchemy CrossFit Movement Preparation:
Alchemy CrossFit: Bringing Elite Fitness to Hamilton.
Dynamic Mobility Stretches:
- Shoulders
- Hip Flexors
- Torso Twists
- Good Mornings
- Ankles
Warm up:
Complete the following 2 times:
- 10 Push ups
- 10 Straight Leg Body Rows
- 10 Sit Ups
- 10 Supermans
- 10 Cleans
Buy In:
5 x 100m row
Strength Work:
Clean – Focus on explosivity through the pull
- 7 sets of 3 reps building to 3 moderate sets at 80% of 3RM
Alchemy Crossift Workout of the Day:
Today’s Focus is Strength Endurance.
Complete 5 rounds of the following Triplet:
- 5 Ring Dips
- 15 Pull Ups
- 25 Squats
Post your time to the Alchemy CrossFit Forum.
Cash Out:
30 second frog stand
March 19th 2010 Workout of the Day – WoD
March 22, 2010 by Coach Morden
Filed under Workout of the Day
Alchemy CrossFit Movement Preparation:
Alchemy CrossFit: Bringing Elite Fitness to Hamilton.
Dynamic Mobility Stretches:
- Shoulders
- Hip Flexors
- Torso Twists
- Good Mornings
- Ankles
Warm up:
Complete the following 2 times:
- 250 Row
- 10 Dips
- Inchworm
- 10 Wall Squats
- 10 Sit Ups
- 10 Reverse Hypers
Buy In:
Max Pull Ups
Strength Work:
Press
- 7 sets of 3 reps building to a 3RM
Alchemy Crossift Workout of the Day:
Today’s Focus is Strength Endurance!
Complete 5 rounds of the following Triplet
- 20 Thrusters *Unbroken* (95lbs Men/65lbs women)
- 10 Push Ups
- 10 lunges
Post your time to the Alchemy CrossFit Forum.
Cash Out:
Max Pull Ups (from before) + 1
March 18th 2010 Workout of the Day – WoD
March 19, 2010 by Coach Morden
Filed under Workout of the Day
Alchemy CrossFit Movement Preparation:
Alchemy CrossFit: Bringing Elite Fitness to Hamilton.
Dynamic Mobility Stretches:
- Shoulders
- Hip Flexors
- Torso Twists
- Good Mornings
- Ankles
Warm up:
Complete the following 2 times:
- 10 Dips
- 10 Straight Leg Body Rows
- Airplane Walk
- 400M Run
Buy In:
Max Ring Push Ups in 1 minute
Strength Work:
Squat
- 7 sets of 3 reps building to 3 moderate sets at 90% of 3RM
Alchemy Crossift Workout of the Day:
Today’s Focus is Metabolic Conditioning and Getting on the LEADER BOARD!
Complete 3 rounds of the following Triplet “Helen”
- 400M Sprint
- 21 KettleBell Swings (24KG Men, 16KG Women)
- 12 Pull Ups
Post your time to the Alchemy CrossFit Forum.
Cash Out:
5 Turkish Get Ups per arm
March 17th 2010 Workout of the Day – WoD
March 19, 2010 by Coach Morden
Filed under Workout of the Day
Happy St. Paddy’s Day!
Alchemy CrossFit Movement Preparation:
Alchemy CrossFit: Bringing Elite Fitness to Hamilton.
Dynamic Mobility Stretches:
- Shoulders
- Hip Flexors
- Torso Twists
- Good Mornings
- Ankles
Warm up:
- 10 Push Ups
- 10 Pull Ups
- 10 Overhead Squats
- 10 Reverse Hyperextensions
3 times throught he above, then:
Agility Ladder Drills
Buy In:
400M Sprint
Strength Work:
Deadlift
- 7 sets of 3 reps building to a 3RM
Alchemy Crossift Workout of the Day:
Today’s Focus is on St Paddy’s Fun!
Complete as many rounds as possible (AMRAP) in 15 minutes of the following:
- 10 sheleighly swings per side
- 20 leprechaun tosses (Unbroken Wall Balls 20lbs Men, 14lbs Women)
Post number of rounds completed to the Alchemy CrossFit Forum.
Cash Out:
Pot – O – Gold Run (200M Sprint carrying 2 plates – 45lbs men 25lbs women)
March 16th 2010 Workout of the Day – WoD
March 19, 2010 by Coach Morden
Filed under Workout of the Day
Alchemy CrossFit Movement Preparation:
Alchemy CrossFit: Bringing Elite Fitness to Hamilton.
Dynamic Mobility Stretches:
- Shoulders
- Hip Flexors
- Torso Twists
- Good Mornings
- Ankles
Warm up:
- 10 Dips
- 10 Sit Ups
- 15 Mountain Climbers
- 15 Pull Ups
- 10 Balance Reaches
Buy In:
20 Precision Jumps
Strength Work:
Push Press
- 7 sets of 3 reps building to a 3RM
Alchemy Crossift Workout of the Day:
Today’s Focus is Metabolic Conditioning and Explosive Hip Drive.
Complete as many rounds as possible (AMRAP) in 15 minutes of the following:
- 10 Deadlifts (95lbs Women, 185lbs Men)
- 10 Broad Jumps (min 4ft Women, 6ft Men)
- 10 Squat Thrusts
- 10 Broad Jumps
Post number of rounds completed to the Alchemy CrossFit Forum.
Cash Out:
30 second Frog Stand or Tuck Planche
March 15th 2010 Workout of the Day – WoD
March 19, 2010 by Coach Morden
Filed under Workout of the Day
Alchemy CrossFit Movement Preparation:
Alchemy CrossFit: Bringing Elite Fitness to Hamilton.
Dynamic Mobility Stretches:
- Shoulders
- Hip Flexors
- Torso Twists
- Good Mornings
- Ankles
Warm up:
- 5 L-Pull Ups
- 10 OHS
- 5 Hand Stand Kick Ups
- 10 V-ups
- 30 Second Wall Sprint
Buy In:
3 x Max Double Unders
Alchemy Crossift Workout of the day:
Today’s Focus is Strength Endurance and Midline stabalization.
- 1000M Row
- 50 Sit Ups
- 750M Row
- 50 Hanging Knees to Elbows
- 500M Row
- 50 Sit Ups
Post time to the Alchemy CrossFit Forum.
Cash Out:
Max Overhead Squats at 1/3rd bodyweight
March 4 2010 Workout of the Day – WoD
March 5, 2010 by Coach Morden
Filed under Workout of the Day
Alchemy CrossFit Movement Preparation:
Alchemy CrossFit: Bringing Elite Fitness to Hamilton.
Dynamic Mobility Stretches:
- Shoulders
- Hip Flexors
- Torso Twists
- Good Mornings
- Ankles
Warm up:
3 rounds of:
10 Double Unders
10 Squats
10 Pushups
10 Body Rows
Buy In:
6 x 100 Sprint
Alchemy Crossift Workout of the day:
Five rounds of:
EVA -
30 KB Swings
30 Pullups
Cash Out:
Max pushups
March 3rd 2010 Workout of the Day – WoD
March 3, 2010 by Coach Morden
Filed under Workout of the Day
Alchemy CrossFit Movement Preparation:
Alchemy CrossFit: Bringing Elite Fitness to Hamilton.
Dynamic Mobility Stretches:
- Shoulders
- Hip Flexors
- Torso Twists
- Good Mornings
- Ankles
Warm up:
Three rounds of:
5 hand stand push ups
10 Sprawls
10 groiners
10 body rows
Max L-Sits
Buy In:
20 Box Jumps for height
Alchemy Crossift Workout of the day:
Three rounds of:
1000 m Row
20 Pull ups
20 Push ups
Cash Out:
Max Double Unders
March 2nd 2010 Workout of the Day – WoD
March 3, 2010 by Coach Morden
Filed under Workout of the Day
Alchemy CrossFit Movement Preparation:
Alchemy CrossFit: Bringing Elite Fitness to Hamilton.
Dynamic Mobility Stretches:
- Shoulders
- Hip Flexors
- Torso Twists
- Good Mornings
- Anklesower Snatch
Warm Up:
Three rounds of:
Inch Worm
20 boot strappers
10 pushups
20 situps
Buy In:
500 m Row
Alchemy Crossift Workout of the day:
Four rounds of:
30 Jumping Ring Dips
10 Kettle Bell Swings
Cash Out:
30 Sec Frog Stand
