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Alchemy CrossFit

February 25th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Lift: Squat Clean – Technique for WOD Workout of the Day: “Elizabeth” 21-15-9 Squat Cleans @135/95 Ring Dips Stimulus: Strength Endurance Cash Out: Foam Roll and Stretch Bookmark... Continue »

February 24th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy-in: Mobility Monday! Workout of the Day: “Barbara” 5 Rounds 20 Pullups 30 Pushups 40 Situps 50 Squats *Mandatory 3 Minute Rest Between Rounds *40 Minute Time Cap... Continue »

February 22nd Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy-in: 200 Foot Piggy Back Each (Across Gym & Back 4 Times) Lift: Overhead Squat – 5 Sets of 3 Repetitions Workout of the Day: As Many Repetitions... Continue »

February 21th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy-in: “Red Light Green Light” Overhead Walking Lunges Lift: Sumo Deadlift Highpull – 5 Repetition Maximum Workout of the Day: “Diane” 21-15-9 Deadlift @225/155 Handstand Pushups (HSPU) Stimulus:... Continue »

February 20th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy-in: 10 Partner Squats Each Lift: Snatch 30 Total Reps Including Warmups Increase Weight Each Set Workout of the Day: 5 Rounds 250m Row 25 Situps Stimulus: Metabolic... Continue »

February 19th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Lift: Back Squat 5 Repetition Maximum Workout of the Day: “The Burpee” 50 Squats 50 Squat Thrusts 50 Pushups 50 Squat Thrusts 50 Squat Jumps 50 Burpees Stimulus:... Continue »

February 18th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy-in: False Grip Body Rows – 5 Sets of 5 Repetitions Lift: Clean 3 Total Repetitions Including Warm-ups Increase Weights Through Sets Workout of the Day: 3 Rounds... Continue »

February 17th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy-in: Moblity Monday! Lift: Strict Press – 5 Repetition Maximum Workout of the Day: - Big Group - Everyone Hold Plank (If anyone falls, all do 10 situps)... Continue »

February 15th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy-in: Musical Medicine Ball Pass – 10 Burpees If Music Stops While Holding The Ball Lift: Core-Tastrophe! 3 Rounds 1 Minute Kettlebell Touch Plank 1 Minute Russian Twists... Continue »

February 14th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy-in: 10 Partner Honeymoon Pickups Each Lift: Front Squat – 1 Repetition Maximum Workout of the Day: “Annie” 50-40-30-20-10 Double Unders (2:1 Skips) Situps Stimulus: Metabolic Conditioning Cash... Continue »
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