March 4 2010 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation:

Alchemy CrossFit: Bringing Elite Fitness to Hamilton.

Dynamic Mobility Stretches:

• Shoulders
• Hip Flexors
• Torso Twists
• Good Mornings
• Ankles

Warm up:

3 rounds of:

10 Double Unders

10 Squats

10 Pushups

10 Body Rows

Buy In:

6 x 100 Sprint

Alchemy Crossift Workout of the day:

Five rounds of:

EVA -

30 KB Swings

30 Pullups

Cash Out:

Max pushups

March 3rd 2010 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation:

Alchemy CrossFit: Bringing Elite Fitness to Hamilton.

Dynamic Mobility Stretches:

• Shoulders
• Hip Flexors
• Torso Twists
• Good Mornings
• Ankles

Warm up:

Three rounds of:

5 hand stand push ups

10 Sprawls

10 groiners

10 body rows

Max L-Sits

Buy In:

20 Box Jumps for height

Alchemy Crossift Workout of the day:

Three rounds of:

1000 m Row

20 Pull ups

20 Push ups

Cash Out:

Max Double Unders

March 2nd 2010 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation:

Alchemy CrossFit: Bringing Elite Fitness to Hamilton.

Dynamic Mobility Stretches:

• Shoulders
• Hip Flexors
• Torso Twists
• Good Mornings
• Anklesower Snatch

Warm Up:

Three rounds of:

Inch Worm

20 boot strappers

10 pushups

20 situps

Buy In:

500 m Row

Alchemy Crossift Workout of the day:

Four rounds of:

30 Jumping Ring Dips

10 Kettle Bell Swings

Cash Out:

30 Sec Frog Stand

March 1st 2010 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation:

Alchemy CrossFit: Bringing Elite Fitness to Hamilton.

Dynamic Mobility Stretches:

• Shoulders
• Hip Flexors
• Torso Twists
• Good Mornings
• Ankles

Warm up:

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Buy In:

500 m Row

Alchemy Crossift Workout of the day:

GRACE

Cash Out:

Vertical Jump Training

February 26th 2010 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation:

Alchemy CrossFit: Bringing Elite Fitness to Hamilton.

Dynamic Mobility Stretches:

• Shoulders
• Hip Flexors
• Torso Twists
• Good Mornings
• Ankles

3 times through the following series:

• Swinging Leg Walk
• 10 Sprawls
• 10 Box Jumps
• 10 Supermans

Buy In: 3 attempts at Max Double Unders

Alchemy CrossFit Workout of the Day:

Today’s focus is Metabolic Conditioning.

Begin with:

• Snatch Pulls 3 – 3 – 3 – 3 – 3 Reps

Then complete 5 rounds of the following triplet:

• 10 Hanging Knees to Elbows
• 5 Burpees
• 20 Sit Ups

Cash Out: 500M Row

Post time to the Alchemy CrossFit Forum.

February 25th 2010 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation:

Alchemy CrossFit: Bringing Elite Fitness to Hamilton.

Dynamic Mobility Stretches:

• Shoulders
• Hip Flexors
• Torso Twists
• Good Mornings
• Ankles

3 times through the following series:

• Inch Worm
• 5 Strict Pull Ups
• 10 Push Ups
• 15 Supermans
• 10 Box Jumps
• 5 HK2E

Buy In: 25 Perfect Push Ups

Alchemy CrossFit Workout of the Day:

Today’s focus is Strength Endurance.

Begin with:

• Deadlift 3 – 3 – 3 – 3 – 3

Then complete 3 rounds of the following triplet:

• 15 Deadlifts (225 Men, 155 Women)
• 21 KettleBell Swings
• 400M Row

Cash Out: 15 Strict Pull Ups

Post time to the Alchemy CrossFit Forum.

February 24th 2010 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation:

Alchemy CrossFit: Bringing Elite Fitness to Hamilton.

Dynamic Mobility Stretches:

• Shoulders
• Hip Flexors
• Torso Twists
• Good Mornings
• Ankles

3 times through the following series:

• 15 sec Frog Stand
• 5 Strict Pull Ups
• 15 sec Tuck L-Hang
• 15 Supermans

Then, complete the following Speed drills 3 times each:

• 15 Seconds Wall Sprint
• Power Skips (for height)
• Jumping Lunges for distance

Buy In: 20 Box Squat Box Jumps

Alchemy CrossFit Workout of the Day:

Today’s focus is Metabolic Conditioning.

Begin with:

• Push Press 3 – 3 – 3 – 3 – 3

Then complete 6 rounds of the following couplet:

• 20 Double Unders
• 10 Thrusters (65lbs Men, 45lbs Women)

Cash Out: Max Plank

Post time to the Alchemy CrossFit Forum.

February 23rd 2010 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation:

Alchemy CrossFit: Bringing Elite Fitness to Hamilton.

Dynamic Mobility Stretches:

• Shoulders
• Hip Flexors
• Torso Twists
• Good Mornings
• Ankles

3 times through the following series:

• Stradle Squat
• 10 Push Ups
• 10 Pull Ups
• 10 Dips
• 10 HK2E
• 20 Sit ups

Buy In: 500m Row

Lift: 3RM Clean

Alchemy CrossFit Workout of the Day:

One full Tabata of each of the following:

• Press
• Mountain Climbers
• Floor Press
• Sit Ups
• Push Press

Cash Out: Stretch

February 22 2010 Workout of the Day – WOD

Alchemy CrossFit Movement Preparation:

Alchemy CrossFit: Bringing Elite Fitness to Hamilton.

Dynamic Mobility Stretches:

• Shoulders
• Hip Flexors
• Torso Twists
• Good Mornings
• Ankles

3 times through the following series:

• 20 Double Unders
• 10 Stradle Burpees
• 10 Kipping Swings
• 20 Sit ups

Buy In: 500m Row

Lift: 3RM Press

Alchemy CrossFit Workout of the Day:

5 Deadlifts

10 Pushups

15 HK2E

Cash Out: Stretch

February 19 2010 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation:

Alchemy CrossFit: Bringing Elite Fitness to Hamilton.

Dynamic Mobility Stretches:

• Shoulders
• Hip Flexors
• Torso Twists
• Good Mornings
• Ankles

3 times through the following series:

• 200M Row
• Inch Worm
• 10 Groiners
• 10 Kip Swings

Then, complete the following Speed drills 3 times each:

• 15 Seconds Wall Sprint
• Power Skips (for height)
• Jumping Lunges for distance

Buy In: Max L-Hang

Alchemy CrossFit Workout of the Day:

Today’s focus is Metabolic Conditioning.

Begin with:

• Overhead Squat  5 – 5 – 5 – 5 – 5

Then complete 21-15-9 Rep rounds of the following triplet:

• Deadlift (135 Women, 225 Men)
• Push Ups
• Body Rows

Cash Out: Max Pull Ups

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