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Alchemy CrossFit

May 12th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy-in: Mobility Monday Lift: Strict Press – 1 Repetition Maximum Workout of the Day: Every Minute On the Minute (EMOM) for 12 Minutes Odd Minute: Max Sit Ups... Continue »

May 11th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy-in: 4 X Side Shuffle Perimeter of Main Room (2X Facing Walls, 2 Times Facing In) Lift: Thrusters – 5 Sets of 3 Repetitions @80% Workout of the... Continue »

May 10th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy-in: 3 Sets of 10 Pulls on Rower For Distance (Goal: Stay within 15m of previous row) Lift: Power Snatch – 5 Sets of 3 75%-80% of 1... Continue »

May 9th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy-in: 15 Burpees Every Minute On the Minute for 5 Minutes (Scale Rep Count if Needed) Lift: Push Jerk – 3 Repetition Maximum Workout of the Day: 5... Continue »

May 8th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Welcome Ali ! Congrats on trying your first Crossfit class today!! Lift: Overhead Squat – 3 Repetition Maximum Workout of the Day: “Christine” 500m Row 12 Bodyweight Deadlifts... Continue »

May 7th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy-in: 3 X 100m Row Sprint (1:1 Work/Rest) Lift: Snatch Complex 5 Rounds (Increasing Weight) 4 Snatch Grip Deadlifts 3 Snatch 2 Hang Snatch Workout of the Day:... Continue »

May 6th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy-in: Every Minute On the Minute for 5 Minutes (15 Seconds of “L” or “h” hang & 5 V-ups) Lift: Push Press – 3 Repetition Maximum Workout of... Continue »

May 5th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy-in: Mobility Monday Lift: Front Squat 5 Repetition Maximum Workout of the Day: Partners (1 Works @ A Time) 10 Rounds 5 Box Jumps @40/30 10 Wall Ball... Continue »

May 4th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy-in: Side Shuffle to Road and Back Lift: Deadlift 5 Repetition Maximum Workout of the Day: 7 Rounds 5 Shoulder to Overhead @135/95 10 Ball Slams @20/14 5... Continue »

May 3rd Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy-in: 750m Row or 1000m Row For Time Lift: Strict Press – 5 Repetition Maximum Workout of the Day: 10-1 Deadlift @225/155 20-2 Pushups Stimulus: Strength Endurance Cash... Continue »
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