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Hamilton Ontario

December 17th, 2012 Alchemy CrossFit, Hamilton Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: 500m Row Lift: Power Clean 1RM Workout of the Day: 10-1 OH Lunge 45/25 push ups Bent over Row 95/65 Stimulus: Strength Endurance Cash Out: Stretch... Continue »

December 15th, 2012, Alchemy CrossFit Hamilton Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: Reaction drills Lift: Back Squat 3RM Workout of the Day: Tabata……. Mountain climbers sit ups plank Stimulus: Strength Endurance Cash Out: Stretch Bookmark on Delicious Digg... Continue »

December 14th, 2012 Alchemy CrossFit, Hamilton Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: Balance drills Lift: Push Press 3RM Workout of the Day: AMRAP in 7 5 Lunge / leg 10 push press @ 95/65 50 skips Stimulus: Metabolic... Continue »

December 13th, 2012 Alchemy CrossFit, Hamilton Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: Agility ladder drills Lift: OH Squat 3RM Workout of the Day: 3x – 1 min stations KB swings push ups wall sit body rows mountain climbers... Continue »

December 12th, 2012 Alchemy CrossFit, Hamilton Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: Cone drills Lift: Power Snatch 3RM Workout of the Day: 5x 15 Wall Ball 20/14 3 Muscle ups (3 pull ups & 3 dips) Stimulus: Metabolic... Continue »

December 11th, 2012 Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: 500m Row Lift: Back Squat 3RM Workout of the Day: AMRAP in 10 5 Hang Power Cleans 145/105 10 Ring dips 1 Rope climb Stimulus: Strength... Continue »

December 10th, 2012 Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: 2 Rope climbs Lift: Jerk 3RM Workout of the Day: AMRAP in 8 20 Mountain climbers / leg 15 Russian Twist / side 16/12kg 10 KB... Continue »

December 8th, 2012 Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: 3 Band sprints Lift: Front Squat 5RM Workout of the Day: 3x 20 Thrusters 75/55 10 Overbar burpees Stimulus: Metabolic Conditioning Cash Out: Stretch Bookmark on... Continue »

December 7th, 2012 Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: 500m Row Lift: Power Clean 5RM Workout of the Day: 20-15-10 Hang Power Snatch @ 75/55 Box jump 24/20 HK2E Stimulus: Strength Endurance Cash Out: Stretch... Continue »

December 6th, 2012 Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: Agility ladder Lift: Jerk 1RM Workout of the Day: “JT” 21-15-9 HSPU Ring dips Push ups Stimulus: Strength Endurance Cash Out: Stretch Bookmark on Delicious Digg... Continue »