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CrossFit in Hamilton Ontario

July 24th 2009 Workout of the Day – WoD

The goal of today’s WOD is METCON Training – that means I want you to chose a weight that you can complete all the reps with no breaks – I want this workout done FAST – no resting between/during/after... Continue »
By Coach Morden | 24 July 2009 | Workout of the Day | , , , , , |    

July 22nd 2009 Workout of the Day – WoD

Today we will complete the 3rd and final WoD from the CrossFit Ontario Challenge. It is a beautiful, short and intense anaerobic chipper. 1000M Row (1000M Run – our modification due to rower limitations) 50 Box Jumps (24 inch... Continue »
By Coach Morden | 24 July 2009 | Workout of the Day | , , , , , |    

July 21st 2009 Workout of the Day – WoD

In honor of the first annual CrossFit Ontario Challenge we are giving all you poor souls who missed out on the competition the opportunity to do the WoD Bookmark on Delicious Digg this post Recommend on Facebook Share on... Continue »
By Coach Morden | 21 July 2009 | Workout of the Day | , , , , , |    

July 20th 2009 Workout of the Day – WoD

In honor of the first annual CrossFit Ontario Challenge we are giving all you poor souls who missed out on the competition the opprotunity to do the WoD’s from the Challenge. Today we will start with the first Workout:... Continue »
By Coach Morden | 21 July 2009 | Workout of the Day | , , , , , |    

July 18th 2009 Workout of the Day -WoD

Alchemy CrossFit Hamilton Movement Preparation: Warm Up with the following: Shoulder Dislocates/Inlocates Torso Twists Samson Stretch 400M Jog 2 times each: Caterpillar Walk Straddle Walk Then Finish with: Carriocca 100M each side 25 Pull Ups 50 Double Unders Alchemy... Continue »
By Coach Morden | 19 July 2009 | Workout of the Day | , , , , , |    

July 17th 2009 Workout of the Day – WoD

Alchemy CrossFit Hamilton Movement Preparation: Warm Up with 3 rounds of the following series: 20 Shoulder Dislocates/Inlocates 20 Torso Twists 20 PVC Good Mornings Samson Stretch 5 Squats 5 Pull Ups 5 Sit Ups 5 Push Ups 25 Double... Continue »
By Coach Morden | 19 July 2009 | Workout of the Day | , , , , , | 2 Comments   

July 16th 2009 Workout of the Day – WoD

Alchemy CrossFit Hamilton Movement Preparation: 20 Shoulder Dislocates/Inlocates 20 Torso Twists 50M C’s (Butt Kickers) 50M High Knees 25M Back Pedal 25M Jog Then 3 Rounds of the following triplet: 3 Pull Ups 6 Squats 9 Sit Ups Finish... Continue »
By Coach Morden | 16 July 2009 | Workout of the Day | , , , , , |    

Alchemy CrossFit Is Hosting the First Canadian CrossFit Rowing Certification in Hamilton Ontario

Alchemy CrossFit, Hamilton Ontario’s premier CrossFit facility is proud to be hosting Angela Hart of Concept2 at Canada’s first CrossFit Rowing Certification. This will be an information packed day with one of the best Rowing coaches you will ever... Continue »
By Coach Morden | 16 July 2009 | Featured | , , , , , , , | 1 Comment   

July 15th 2009 Workout of the Day – WoD

Alchemy CrossFit hamilton Movement Preparation: Warm up with 3 rounds of the following: 10 Shoulder Dislocates/Inlocates 5 Pull Ups Samson Stretch 10 Push Ups 15 Squats 20 Sit Ups 25 Double Unders Alchemy CrossFit Hamilton Workout of the Day:... Continue »
By Coach Morden | 15 July 2009 | Workout of the Day | , , , , , |    

July 14th 2009 Workout of the Day – WoD

Alchemy CrossFit Hamilton Movement Preparation: Complete 3 rounds of the following for your warm up: 25 Double Unders 15 Sit Ups 8 Pull Ups 15 Wall Ball 10 Good Mornings 10 Bent-over Rows Alchemy CrossFit Hamilton Workout of the... Continue »
By Coach Morden | 14 July 2009 | Workout of the Day | , , , , , |    
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