Alchemy CrossFit

April 1st 2013 Workout of the Day – WOD

WOD Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: Agility Ladder Drills Workout of the Day: Teams of 3 One person starts with rowing. When rowing is complete they tag person at wall ball... Continue »

By Coach Morden | 01 April 2013 | Workout of the Day | Alchemy CrossFit, Alchemy CrossFit Testimonials, BootCamp, CrossFit in Hamilton Ontario, Hamilton fitness, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day, Workout of the Day (WoD) |

March 30th 2013 Workout of the Day – WOD

WOD Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: Max Kettle Bell Swings in 3 min Lift: 5 RM – Back Squat Workout of the Day: E.M.O.M. Increase Reps by 1 Each Minute Deadlift 225/135... Continue »

By Coach Morden | 30 March 2013 | Workout of the Day | Alchemy CrossFit, Alchemy CrossFit Testimonials, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day, Workout of the Day (WoD) |

March 29th 2013 Workout of the Day – WOD

WOD Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: Max Handstand Hold Lift: 5 RM – Squat Clean Workout of the Day: 3 Min Burpees 1 Min Rest 3 Min Body Rows 1 Min Rest... Continue »

By Coach Morden | 29 March 2013 | Workout of the Day | Alchemy CrossFit, Alchemy CrossFit Testimonials, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day, Workout of the Day (WoD) |

March 28th 2013 Workout of the Day – WOD

WOD Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: 50 Sit Ups for time Lift: 5 RM – Jerk Workout of the Day: 3 Min Row for Cal 1 Min Rest 3 Min Ball Slams... Continue »

By Coach Morden | 28 March 2013 | Workout of the Day | Alchemy CrossFit, Alchemy CrossFit Testimonials, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day, Workout of the Day (WoD) |

March 27th 2013 Workout of the Day – WOD

WOD Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: 2 Rope Climbs Lift: 5 RM – Front Squat Workout of the Day: 10-8-6-4-2 Thruster 135/95 Overbar Burpees Stimulus: Strength Endurance Cash Out: Stretch Bookmark on... Continue »

By Coach Morden | 27 March 2013 | Workout of the Day | Alchemy CrossFit, Alchemy CrossFit Testimonials, CrossFit in Hamilton Ontario, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day, Workout of the Day (WoD) |

March 26th 2013 Workout of the Day – WOD

WOD Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: Max Kettle Bell Swings in 3 min Lift: 5 RM – Power Clean Workout of the Day: - AMRAP in 7 - 8 Hang Power Snatch... Continue »

By Coach Morden | 26 March 2013 | Workout of the Day | Alchemy CrossFit, Alchemy CrossFit Testimonials, CrossFit in Hamilton Ontario, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day, Workout of the Day (WoD) |

March 25th 2013 Workout of the Day – WOD

WOD Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: Cone Drills Lift: 5 RM – Back Squat Workout of the Day: - AMRAP in 10 - 2 Wall Walks 4 Pull Ups 6 Overhead Lunge/Leg... Continue »

By Coach Morden | 25 March 2013 | Workout of the Day | Alchemy CrossFit, Alchemy CrossFit Testimonials, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day, Workout of the Day (WoD) |

March 23rd 2013 Workout of the Day – WOD

WOD Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: ABCD Drill Lift: 1 RM – Push Press Workout of the Day: - 5X - 5 Deadlift 315/225 10 C2B Pull Ups 20 Hand Release Push... Continue »

By Coach Morden | 23 March 2013 | Workout of the Day | Alchemy CrossFit, Alchemy CrossFit Testimonials, CrossFit in Hamilton Ontario, Hamilton fitness, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day, Workout of the Day (WoD) |

March 22nd 2013 Workout of the Day – WOD

WOD Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: Max Kettle Bell Swings in 3 min Lift: 1 RM – Overhead Squat Workout of the Day: - 3x - 10 Overhead Squat 65/65 50 Double... Continue »

By Coach Morden | 22 March 2013 | Workout of the Day | Alchemy CrossFit, Alchemy CrossFit Testimonials, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day, Workout of the Day (WoD) |

March 21st 2013 Workout of the Day – WOD

WOD Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: Hot Hands Lift: 1 RM – Power Snatch Workout of the Day: - AMRAP in 20 - 5 Front Squat 185/135 10 Pull Ups 15 Mountain... Continue »

By Coach Morden | 21 March 2013 | Workout of the Day | Alchemy CrossFit, Alchemy CrossFit Testimonials, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day, Workout of the Day (WoD) |

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