March 18th 2010 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

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

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

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

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

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

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

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

March 1st 2010 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

Warm up:

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Buy In:

500 m Row

Alchemy Crossift Workout of the day:

GRACE

Cash Out:

Vertical Jump Training

February 26th 2010 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:

• Swinging Leg Walk
• 10 Sprawls
• 10 Box Jumps
• 10 Supermans

Buy In: 3 attempts at Max Double Unders

Alchemy CrossFit Workout of the Day:

Today’s focus is Metabolic Conditioning.

Begin with:

• Snatch Pulls 3 – 3 – 3 – 3 – 3 Reps

Then complete 5 rounds of the following triplet:

• 10 Hanging Knees to Elbows
• 5 Burpees
• 20 Sit Ups

Cash Out: 500M Row

Post time to the Alchemy CrossFit Forum.

February 25th 2010 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:

• Inch Worm
• 5 Strict Pull Ups
• 10 Push Ups
• 15 Supermans
• 10 Box Jumps
• 5 HK2E

Buy In: 25 Perfect Push Ups

Alchemy CrossFit Workout of the Day:

Today’s focus is Strength Endurance.

Begin with:

• Deadlift 3 – 3 – 3 – 3 – 3

Then complete 3 rounds of the following triplet:

• 15 Deadlifts (225 Men, 155 Women)
• 21 KettleBell Swings
• 400M Row

Cash Out: 15 Strict Pull Ups

Post time to the Alchemy CrossFit Forum.

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