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Hamilton fitness

January 24th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max KB swings in 3 min Lift: Overhead Squat – 3RM Workout of the Day: 3x 10 OH squat 95/65 30 Double unders Stimulus: Metabolic conditioning Cash Out: Band stretches... Continue »
By Coach D | 27 January 2012 | Workout of the Day | , , , , , , , , , |    

January 23rd 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max pull ups Lift: Push press – 3RM Workout of the Day: Tabata….. Front squats 75/55 Sit ups KB swing 24/16 Mtn. climbersStimulus: Strength endurance Cash Out: Stretch matrix Bookmark... Continue »
By Coach D | 23 January 2012 | Workout of the Day | , , , , , , , , , |    

January 21st 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Reaction drill – hot hands Lift: Deadlift  - 5RM Workout of the Day: 10-1 Ring dips SDLHP 95/65Stimulus: Strength endurance Cash Out: Band stretches Bookmark on Delicious Digg this post... Continue »
By Coach D | 21 January 2012 | Workout of the Day | , , , , , , , , , |    

January 20th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max KB swings in 3 min Lift: Bench press – 5RMWorkout of the Day: 6x 9 Thrusters 95/65 9 BurpeesStimulus: Metabolic conditioning Cash Out: 10 pistols/leg Bookmark on Delicious Digg... Continue »
By Coach D | 20 January 2012 | Workout of the Day | , , , , , , , , , |    

January 19th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day   Buy In: Max KB swings in 3 min Lift: Back Squat or Push press – 5RM Workout of the Day: “DIANE” 21-15-9 Deadlift 225/135 Handstand push upsStimulus: Strength Endurance Cash Out:... Continue »
By Coach D | 19 January 2012 | Workout of the Day | , , , , , , , , , |    

January 18th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max squats in 2min Lift: Front squat  - 5RM Workout of the Day: AMRAP in 10 min 5/3 Wall walks 10 HK2E 15 Box JumpsStimulus: Metabolic conditioning Cash Out: Sun... Continue »
By Coach D | 18 January 2012 | Workout of the Day | , , , , , , , , , , |    

January 17th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Quickness drill Lift: Olympic lift of your choice – 5RM Workout of the Day: “GRACE” 30 Clean & Jerk for Time 135/95# OR “ISABEL” 30 Snatch for Time 135/95# Stimulus:... Continue »
By Coach D | 18 January 2012 | Workout of the Day | , , , , , , , , , |    

January 16th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max KB swings in 3 min Lift: Deadlift – 5RM Workout of the Day: AMRAP in 10 min 10 Dumbbell Cleans 35/25# 25 Double unders Stimulus: Metabolic conditioning Cash Out:... Continue »
By Coach D | 16 January 2012 | Workout of the Day | , , , , , , , , , |    

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 | , , , , , , , , , |    
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