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March 24th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max L sit Lift: Bench press – 3RM Workout of the Day: 3x 1 min stations KB swing 24/16kg KB hang power snatch (alt. arms every 5) HK2E KB push... Continue »
By Coach D | 24 March 2012 | Workout of the Day | , , , , , , , , , , , , , |    

March 23rd 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max L sit Lift: Back Squat – 5RM Workout of the Day: 5x 25 Double unders 10 Renegade rows 35/25# Stimulus: Strength Endurance Cash Out: Stretch Bookmark on Delicious Digg... Continue »
By Coach D | 23 March 2012 | Workout of the Day | , , , , , , , , , , |    

March 22nd 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Handstand Lift: SDHP – 5RM Workout of the Day: TABATA…. Russian twist 20/14kg plank MB rebound sit ups 20/14# Stimulus: Metabolic conditioning Cash Out: Stretch Bookmark on Delicious Digg... Continue »
By Coach D | 22 March 2012 | Workout of the Day | , , , , , , , , , , |    

March 21st 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Quickness drills & mobility work Workout of the Day: THE BEAR 5 Rounds of 7x Clean Front squat Push press Back squat Push press Add weight each round Score load... Continue »
By Coach D | 21 March 2012 | Workout of the Day | , , , , , , , , , |    

March 20th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max L sit Lift: Deadlift – 5RM Workout of the Day: “BREW” 5x 15 Calorie Row 15 KB Swings 32/24kg 15 Box jumps 24/20” Stimulus: Metabolic Conditioning Cash Out: Sun... Continue »
By Coach D | 20 March 2012 | Workout of the Day | , , , , , , , , , , , |    

March 19th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Fast feet drill for 60 sec. Lift: Bench press – 5RM Workout of the Day: 10-1 Power clean @ 115/85# Shoulder to OH @ 115/85# Stimulus: Strength Endurance Cash Out:... Continue »
By Coach D | 19 March 2012 | Workout of the Day | , , , , , , , , , |    

March 17th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 40 Burpees Lift: Pendlay row – 1RM Workout of the Day: AMRAP in 15 5 pull ups (weighted/strict) 10 Pendlay row @ 135/95# 15 Wall ball @ 24/16# Stimulus: Strength... Continue »
By Coach D | 17 March 2012 | Workout of the Day | , , , , , , , , , |    

March 16th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max L sit Lift: Snatch – 1RM Workout of the Day: 3x 5 KB snatch per arm 10 Mtn climbers 30 sit ups Stimulus: Metabolic Conditioning Cash Out: Sun salutations... Continue »
By Coach D | 16 March 2012 | Workout of the Day | , , , , , , , , , , , |    

March 15th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Campus rungs Lift: Press – 1RM Workout of the Day: Weighted step ups @ 115/85# push ups band sprint Stimulus: Strength endurance Cash Out: Stretch matrix Bookmark on Delicious Digg... Continue »
By Coach D | 15 March 2012 | Workout of the Day | , , , , , , , , , |    

March 14th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max L sit Lift: Deadlift – 1RM Workout of the Day: 50 KB swings (GS) 30 Box jumps 50 KB highpull 30 Double unders 50 KB swings (American) Stimulus: Metabolic... Continue »
By Coach D | 14 March 2012 | Workout of the Day | , , , , , , , , , , |    
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