Tag: Hamilton Ontario
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November 4, 2013

November 4th Alchemy Crossfit Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Allie getting a 1RM backsquat during today's lift

Allie getting a 1RM backsquat during today’s lift

Congrats to all the Alchemy members today who PR’d their 1 RM BackSquat! Special shout out to Cody for reaching 405 lbs!

Buy-in:

Max Box Jumps in 3 minutes (30″/24″)

Lift:

1 Rep Max BackSquat

Workout of the Day:

Groups of 3 Ladder

1 –> 9 Burpees

10 –> 18 Jump Lunges per leg

19 –> 27 KB Swings (24kg/16kg)

Stimulus:

Metabolic Conditioning

Cash Out:

Foam Roll and Stretch

November 2, 2013

November 2nd Alchemy Crossfit Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy-in:

Max Kettle Bell Swing in 3 Minutes @24/16

Lift:

Core – Tabata

Hollow Body Hold

Russian Twists

Workout of the Day:

50 ft. Broad Jumps

50 Burpees

50 Box Jumps

50 V-ups

Stimulus:

Strength Endurance

Cash Out:

Foam Roll and Stretch

November 1, 2013

November 1st Alchemy Crossfit Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy-in:

Max L-Hang/H-Hang/Dead Hang

Lift:

Bent Over Row – 1 Repetition Maximum

Workout of the Day:

As Many Reps As Possible (AMRAP)

5 Barbell Pushups

5 Bent Over Row @135/95

5 Squat Jumps

Stimulus:

Metabolic Conditioning

Cash Out:

Foam Roll and Stretch

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October 31, 2013

October 31st Alchemy Crossfit Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy-in:

Max Body Weight Back Squat in 3 minutes/ Max Box Jump in 3 Minutes @ 24”/20”

Lift:

Strict Press 1 Repetition Maximum

Workout of the Day:

Partners!

As Many Reps As Possible (AMRAP)

40 Medicine Ball Squat to Pass @20/14

30 Pullups

20 Syncronized Deadstop Kettlebell Swings @ 24/16

10 Syncronized Pushups

Stimulus:

Strength Endurance

Cash Out:

Foam Roll and Stretch

October 30, 2013

October 30th Alchemy Crossfit Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

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Kettlebell snatches during today’s WOD

Buy-in:

Max Body Weight Back Squat in 3 minutes/ Max Pushups in 3 Minutes

Lift:

Front (Pause) Squats – 5 Sets of 3 Repetitions

Workout of the Day:

20-18-16-…

Kettlebell Snatch (Total) @ 16kg/12kg

19-17-15-…

Russian Twist @ 16kg/12kg

Stimulus:

Metabolic Conditioning

Cash Out:

Foam Roll and Stretch

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October 29, 2013

October 29th Alchemy Crossfit Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy-in:

Max Body Weight Back Squat 3 Minutes/ Max Situps 3 minutes

Lift:

Power Snatch – 3 Repetition Maximum

Workout of the Day:

3 Rounds

10 Beggers @95/65 (Right Leg Leads)

10 Front Squats

10 Beggers (Left Leg Leads)

10 Front Squats

Stimulus:

Strength Endurance

Cash Out:

Foam Roll and Stretch


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October 25, 2013

October 28th Alchemy Crossfit Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Counting repts after today's wod... Yay math!

Counting repts after today’s wod… Yay math!

CONGRATS to Eric for having a baby today… and still making it in for a CrossFit class!

Buy-in:

Rope Climb

Lift:

Power Clean – 3 Repetition Maximum

Workout of the Day:

Teams of 4

15 minutes As Many Reps As Possible (AMRAP) & As Much Distance As Possible (AMDAP)

A) Maximum Sprawls

B) Maximum Kettlebell Swings @24kg/16kg (Russian)

C) Rest

D) Row (meters)

*Switch Stations As Needed, 1 Member Per Station

Score-Total Reps and Total Distance

Stimulus:

Metabolic Conditioning

Cash Out:

Foam Roll and Stretch

Alchemy Crossfit Hamilton Ontario

October 25th Alchemy Crossfit Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Alchemy Crossfit Hamilton Ontario

Great work today! Partner Deadlifts!

Buy-in:

10 Partner Squats Each

Lift:

Deadlift 3 Repetition Maximum

Workout of the Day:

Partners

100m Partner Carry (Partner A)

25 Partner Deadlift @495/315

100m Leap Frog

25 Handstand Pushups

100m Partner Carry (Partner B)

25 Partner Hop Burpees (Each)

Stimulus:

Metabolic Conditioning

Cash Out:

Foam Roll and Stretch

First Olympic Lifting!
October 24, 2013

October 24th Alchemy Crossfit Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Congrats to Brady and Christine in the afternoon who got their first rope climbs and any else who did today!

Alchemy Crossfit Hamilton Ontario

Toque’s Out, Beards Out, Door is still Open. Crossfit in Canada!

Buy-in:

Rope Climb

Lift:

Push/Split Jerk – 3 Repetition Maximum

Workout of the Day:

4 Rounds

100m Sprint

60 Second Barbell Hold @225/155 (Deadlift Position)

20 Situps

Stimulus:

Metabolic Conditioning

Cash Out:

Foam Roll and Stretch