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November 9th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy-in: Puc Drop Reaction Lift: Split Jerk – 1 Repetition Maximum Workout of the Day: As Many Repetitions As Possible (AMRAP) 50 Mountain Climbers/Side 30 Squats 10 Tuck... Continue »

October 11th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Great work to all the Alchemy members for pushing their limits today during a heavy workout. So inspiring! Buy-in: Skip 400m Lift: Push Press 1 Repetition Maximum Workout... Continue »

August 31th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Tough workout today, great work everyone! Buy-in: Cone Drills Lift: Back Squat – 1 Rep Max Workout of the Day: - 4X – (30 sec rest between sets)... Continue »

July 31st Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: Max Strict Pull-ups Lift: Power Snatch – 3 Rep Max Workout of the Day: - AMRAP in 10 Minutes - 5 Hang Power Snatch (95/65 lbs)... Continue »

July 30th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Lift: 5×3 Jerk/Push Jerk Workout of the Day: 100 Strict Pull-ups E.M.O.M 2 Deadlifts at 315/205 lbs 4 Sprawls Stimulus: Strength Endurance and Back Cash Out: Stretch Bookmark... Continue »

July 29th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: Lacrosse ball reaction drill against wall Lift: Back Squat – 5 Rep Max Workout of the Day: - 4 rounds - 50 Mountain Climbers 40 Russian... Continue »

July 27th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Lift: Power Clean – 5 Rep Max Workout of the Day: 16 Minute Cap: 5x100m Sprint – 30 seconds rest between sprints - then rest 1 minute -... Continue »

July 26th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Today we had a tough strength endurance WOD incorporating Atlas Stones, broad jumps and sprints. We’d like to give a shoutout to Grason, a visitor from out of... Continue »

July 25th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Today’s workout was a ladder that was absolutely relentless! Buy In: Sledgehammer Swings 10-8-6-4-2 (Both arms) Lift: Front Squat – 5 Rep Max Workout of the Day: -... Continue »

July 24th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Apparently Kyle is a machine and killed it today with 18 rounds of Mary – way to go! Lift: Deadlift – 4×10 Workout of the Day: “Mary” -... Continue »
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