BootCamp

February 27th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: rope climb – no feet Lift: Press – 5RM Workout of the Day: 5x 10 Barbell lunges 45/35# 20 Front squats 45/35# 10 Broad Jumps Stimulus: Strength Endurance Cash Out:... Continue »

By Coach D | 27 February 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

February 25th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max muscle ups Lift: Deadlift – 5RM Workout of the Day: 3x 20 KB snatch 24/16kg max reps OH squat 55/35# score total squat reps Stimulus: Strength Endurance Cash Out:... Continue »

By Coach D | 25 February 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

February 24th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 10 paralette pass through Lift: Bench Press – 5RM Workout of the Day: “MARY” AMRAP in 20 5 HSPU 10 pistol squats 15 pull ups Stimulus: Metabolic Conditioning Cash Out:... Continue »

By Coach D | 24 February 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

February 23rd 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 5 skin the cat Lift: Back Squat – 1RM Workout of the Day: 5x max body rows 5 burpees add burpee each round for difference in total body rows from... Continue »

By Coach D | 23 February 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, Pull Ups, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

February 22nd 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max handstand Lift: Snatch – 1RM Workout of the Day: 2x 500m row 10 snatch 95/65 10 Russian twist 16/12kg Stimulus: Metabolic Conditioning Cash Out: 10 Ring dips + Stretch... Continue »

By Coach D | 22 February 2012 | Workout of the Day | ab workout, Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, hamilton, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Weightlifting, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

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 | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, Pull Ups, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

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 | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, Double Unders, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Weightlifting, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

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 | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

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 | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

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 | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Weightlifting, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

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