Tag: CrossFit in Hamilton Ontario
February 5, 2013

February 5th 2013, Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy In:
Max Push Up in 60  sec.

Lift:
1 RM – Push Press

Workout of the Day:
“The Seven”
7 HSPU
7 Thrusters
7 HK2E
7 Deadlifts
7 Burpees
7 Kettle Bell Swings 24/16
7 Pull Ups

Stimulus:
Strength Endurance

Cash Out:
Stretch

February 4, 2013

February 4th 2013, Workout of the Day, WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy In:
3 Resisted Sprints

Lift:
1 RM – Overhead Squat

Workout of the Day:
“Isabel”
30 Snatch for Time @ 135/95

Stimulus:
Metabolic Conditioning

Cash Out:
Stretch

February 2, 2013

February 2nd 2013, Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy In:
Max Pull Ups

Lift:
3 RM – Power Snatch

Workout of the Day:
10 – 1 Hang Power Snatch 95/65
1 – 10 Sprawl

Stimulus:
Metabolic Conditioning

Cash Out:
Stretch

February 1, 2013

February 1st 2013, Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy In:
Max Box Jumps in 60 seconds

Lift:
3 RM – Back Squat

Workout of the Day:
4 X
Max Reps Strict Press
10 Overhead Lunge – 45/25
Rest 1 min
Score Load and Total Press Reps

Stimulus:
Strength Endurance

Cash Out:
Stretch

Alchemy CrossFit and CAO are hosting a NCCP Olympic Weightlifting technical course


Here’s your chance to get better and learn how to properly coach the Olympic Lifts (Clean and Jerk and Snatch) and complete the technical course requirements for your NCCP Competition Introduction Coaching Certificate.

Where: Alchemy CrossFit, Hamilton 67 Frid St Unit 14

When: Feb 23 and 24  2013 from 830-530

Registration Link: http://www.coachesontario.ca/events-funding/coaches-conference/

On the conference page you should see a register button, this will take you to another page scroll down to the bottom and click on the register button again. Fill in your basic info and follow the steps, on step 2 or 3 you will be asked to select which course you are registering for.

This course is eligible for the Ontario government funded “Quest for gold” coaches bursary.  You can apply here: http://www.coachesontario.ca/q4g/bursary-program/

January 31, 2013

January 31st 2013, Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy In:
Max Ring Support

Lift:
3 RM – Jerk

Workout of the Day:
100 Double Unders
10 Paralette Pass Thru
75 Double Unders
15 Paralette Pass Thru
50 Double Unders
20 Paralette Pass Thru

Stimulus:
Metabolic Conditioning

Cash Out:
Stretch

January 30, 2013

January 30th 2013, Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy In:
500m Row for Time

Lift:
3 RM – Front Squat

Workout of the Day:
15-12-9
Squat Clean 185/135
T2B

Stimulus:
Strength Endurance

Cash Out:
Stretch

January 29, 2013

January 29th 2013, Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy In:
Max Ring Support

Lift:
3 RM – Power Clean

Workout of the Day:
AMRAP in 9
5 Lunge/Leg
10 Wall Ball 20/14
15 Kettle Bell Swings 24/16
25 Double Unders

Stimulus:
Metabolic Conditioning

Cash Out:
Stretch

January 28, 2013

January 28th 2013, Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy In:
Group MB Drill

Lift:
3 RM – Back Squat

Workout of the Day:
Partner WOD – One Person Working
200 Kettle Bell Swings 32/24
200 Sit Ups
200 Box Jumps 32/24
EMOM = 2 Burpees

Stimulus:
Strength Endurance

Cash Out:
Stretch

January 26, 2013

January 26th 2013, Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy In:
Agility Ladder Drills

Lift:
5 RM – Push Press

Workout of the Day:
3 x
50 Squats
5 Muscle Ups
10 Hang Power Snatch @ 135/95

Stimulus:
Strength Endurance

Cash Out:
Stretch