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January 14th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max KB swings in 3 min Lift: Push press – 1RM Workout of the Day: 3x 10 Snatch @ 65% 1RM 5 pull ups Stimulus: Metabolic conditioning Cash Out: Band... Continue »
By Coach D | 14 January 2012 | Workout of the Day | , , , , , , , , , , |    

January 13th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 3x Resisted Sprints Lift: Back Squat – 1RM Workout of the Day: Friday the 13th Crap Shoot – AMRAP in 13 min Roll the dice – your roll gives you... Continue »
By Coach D | 13 January 2012 | Workout of the Day | , , , , , , , , , |    

January 12th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 500m Row Lift: Snatch – 1RM Workout of the Day: 3x 3 Muscle ups 30 sit ups 60 Double unders Stimulus: Metabolic conditioning Cash Out: Max plank Bookmark on Delicious... Continue »
By Coach D | 12 January 2012 | Workout of the Day | , , , , , , , , , |    

January 11th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max KB swings in 3 min Lift: Front squat – 1RM Workout of the Day: 3x 15 Front squat 135/95# 10 Clapping push ups Stimulus: Strength endurance Cash Out: Stretch... Continue »
By Coach D | 11 January 2012 | Workout of the Day | , , , , , , , , , |    

January 10th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: MB Reaction drill Lift: Deadlift – 1RM Workout of the Day: 3x 30 Double unders 15 Squat snatch 75/55# Stimulus: Metabolic conditioning Cash Out: Hip Band Stretch Bookmark on Delicious... Continue »
By Coach D | 10 January 2012 | Workout of the Day | , , , , , , , , , |    

January 9th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 100 Double unders Lift: Bench press – 1RM Workout of the Day: AMRAP in 10 min 15 Wall ball 20/14 1 Rope climb Stimulus: Strength endurance Cash Out: Max KB... Continue »
By Coach D | 10 January 2012 | Workout of the Day | , , , , , , , , , , |    

January 7th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Agility ladder drills Lift: Pendlay Row – 3RM Workout of the Day: 3x 10 pulls on rower (score distance) 10 weighted pull ups (score load) 10 Body weight squats (score... Continue »
By Coach D | 07 January 2012 | Workout of the Day | , , , , , , , , , |    

January 6th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 40x  1-arm/1-leg Deadlifts Lift: Clean – 3RM Workout of the Day: 3x 20 HK2E 20 DB Cleans 35/25# 20 Supermans Stimulus: Metabolic conditioning Cash Out: Max Plank Bookmark on Delicious... Continue »
By Coach D | 06 January 2012 | Workout of the Day | , , , , , , , , , |    

January 5th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max KB Swings in 3 min Lift: Press – 3RM Workout of the Day: AMRAP in 20 min 50’ Walking lunges 20 push ups 30 sit ups Stimulus: Strength endurance... Continue »
By Coach D | 05 January 2012 | Workout of the Day | , , , , , , , , , |    

January 4th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Handstand Lift: Deadlift – 3RM Workout of the Day: 12-9-6-3 Power cleans 135/95# Bar facing burpees Stimulus: Metabolic conditioning Cash Out: 10 pistols/leg Bookmark on Delicious Digg this post... Continue »
By Coach D | 04 January 2012 | Workout of the Day | , , , , , , , , , |    
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