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February 21st 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max muscle ups Lift: Push Press – 1RM Workout of the Day: AMRAP in 7 Thruster C2B pull ups 3-6-9-12-15-18-21-24-27-30 Stimulus: Strength Endurance Cash Out: 1 min dead bug +... Continue »
By Coach D | 21 February 2012 | Workout of the Day | , , , , , , , , , , | 0 Comments   

February 20th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 30 Mountain climbers / leg Lift: Deadlift  - 1RM Workout of the Day: 50 Double unders 40 Box Jumps 24’”20” 30 HK2E 20 Wall ball 20/14# 10 Snatch 125/85# Stimulus:... Continue »
By Coach D | 20 February 2012 | Workout of the Day | , , , , , , , , , , , | 0 Comments   

February 18th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max L sit Lift: Bench Press – 1RM Workout of the Day: 5x 10 OH Squats 95/65 10 over bar burpees Stimulus: Metabolic Conditioning Cash Out: Stretch Matrix Bookmark on... Continue »
By Coach D | 18 February 2012 | Workout of the Day | , , , , , , , , , | 1 Comment   

February 17th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max muscle ups Lift: Pendlay Row  - 3RM Workout of the Day: AMRAP in 15 min 9 Deadlift @ 155/100# 12 Push ups 15 Box jumps 24/20” Stimulus: Strength Endurance... Continue »
By Coach D | 17 February 2012 | Workout of the Day | , , , , , , , , , | 0 Comments   

February 16th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max pull ups / L pull ups Lift: Power snatch – 3RM Workout of the Day: AMRAP in 10 min 30 Double unders 15 Power snatch 75/55 Stimulus: Metabolic Conditioning... Continue »
By Coach D | 16 February 2012 | Workout of the Day | , , , , , , , , , , | 0 Comments   

February 15th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 3 rope climbs Lift: Press- 3RM Workout of the Day: 20-2 Front squat 95/65 2-20 HK2E Stimulus: Strength Endurance Cash Out: 1 min plank + Stretch Matrix Bookmark on Delicious... Continue »
By Coach D | 15 February 2012 | Workout of the Day | , , , , , , , , , , | 0 Comments   

February 14th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Muscle ups Lift: Deadlift – 3RM Workout of the Day: AMRAP in 14 min 14 Double unders 14 Squats Stimulus: Metabolic Conditioning Cash Out: Max muscle ups + Stretch... Continue »
By Coach D | 14 February 2012 | Workout of the Day | , , , , , , , , , , | 0 Comments   

February 13th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 15 Wall Ball – Heavy Workout of the Day: “BARBARA” 5x 3 min rest b/w rounds 20 pull ups 30 push ups 40 sit ups 50 squats Stimulus: Strength Endurance... Continue »
By Coach D | 13 February 2012 | Workout of the Day | , , , , , , , , , , | 0 Comments   

February 11th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 10 paralette pass throughs Lift: Back Squat  - 3RM Workout of the Day: EMOM for 15 min – add 1 rep of each 1-2-3-…..14-15 Sumo Deadlift Highpull 95/65# Supermans Stimulus:... Continue »
By Coach D | 11 February 2012 | Workout of the Day | , , , , , , , , , | 0 Comments   

February 10th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max muscle ups Lift: Snatch – 5RM Workout of the Day: 3x 10 Deadlift 225/155# 15 Push ups 20 HK2E 15 Box Jumps 10 Dips Stimulus: Metabolic Conditioning Cash Out:... Continue »
By Coach D | 10 February 2012 | Workout of the Day | , , , , , , , , , , | 0 Comments   
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