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CrossFit in Hamilton Ontario

June 5th 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: max HSPU Lift: Front squat – 3RM Workout of the Day: 5x max front squat @ 95/65 10 over bar burpees Score total squats + load Stimulus:... Continue »

June 4th 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: max pull ups Lift: Power clean – 6×3 Workout of the Day: 4x 200m run 12 box jumps 24/20” 9 Hang power clean 135/95 6 T2B Stimulus:... Continue »

June 2nd 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: max Handstand push ups Lift: Push press – 5RM Workout of the Day: AMRAP i n 8 50 Double unders 15 push press @ 95/65 Stimulus: Metabolic... Continue »

June 1st 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: 5 Tire flips Lift: Back squat – 5RM Workout of the Day: 20 sledge swing/arm 20 renegade row w/ push up 20 dips 20 strict pull ups... Continue »

May 31st 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: max sledge swings in 2 min Lift: Snatch – 5RM Workout of the Day: AMRAP i n 10 10 K2E 10 Over box jumps 50m sprint Stimulus:... Continue »

May 30th 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: max push ups in 2 min Lift: Push press – 5RM Workout of the Day: 5 Suicide runs then 3x 1 min jumping lunges 1 min MB... Continue »

May 29th 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: max push ups in 2 min Lift: Deadlift – 5RM Workout of the Day: 50 Double unders 40 KB swings 24/16 30 KB snatch 24/16 20 Box... Continue »

May 28th 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: 5 Atlas stones Lift: Bench Press – 5RM Workout of the Day: 5x 5 Sledge swings / arm 10 push press 115/85 Stimulus: Strength endurance Cash Out:... Continue »

May 26th 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: 40 1-arm/1-leg deadlift Lift: Pendlay Row – 1RM Workout of the Day: 12-9-6-3 Deadlift 315/205 T2B Man Makers 40/25 Stimulus: Strength endurance Cash Out: Stretch Bookmark on... Continue »

May 25th 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: Max push ups in 2 min Lift: Clean – 1RM Workout of the Day: 3x 25 sit ups 100m sprint 25 Russian twist / side 100m sprint... Continue »