Alchemy CrossFit, Hamilton Ontario

October 15th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles Once through the following series: 60 ft High Knees 60 ft Wheelbarrows 60 ft Duck Walk 60... Continue »

By Coach Morden | 15 October 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

October 14th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles Once through the following series: 100 Skips 15 Squats 15 Dips 15 Sit Ups 15 Body Rows... Continue »

By Coach Morden | 14 October 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

October 13th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 2 times through the following series: 15 Press 15 High Pull (SDLHP) 15 Supermans 15 Sit Ups... Continue »

By Coach Morden | 13 October 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

October 12th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 2 times through the following series: 1o Sprawls 10 Body Rows 10 Mountain Climbers 10 Dips 10... Continue »

October 9th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 2 times through the following series: 1o Burpees 10 Pull Ups 10 Mountain Climbers 10 Push Ups... Continue »

By Coach Morden | 10 October 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

October 8th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 2 times through the following series: 15 Overhead Squats (PVC) 20 Sit Ups 20 Supermans 15 Pull... Continue »

By Coach Morden | 09 October 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

October 7th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 15 Squat Thrusts 5 Pull Ups 15 Sprawls 5 Dips 50... Continue »

October 6th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 15 Squats 5 Hanging Knees to Elbows 15 Push Ups 5... Continue »

By Coach Morden | 07 October 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

October 5th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series, 10 reps each: Body Rows Sit Ups Tuck jumps Dips Alchemy... Continue »

By Coach Morden | 05 October 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

October 2nd 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 10 Burpees 10 Tuck Jumps 15 Mountain Climbers 15 Groiners Alchemy... Continue »

By Coach Morden | 03 October 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

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