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Hamilton Ontario

March 1st 2013 Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: 3 Resisted Sprints Lift: 1 RM – Back Squat Workout of the Day: - 5x - 5 Press 95/65 10 Ring Dips 15 MB Cleans Stimulus:... Continue »

February 28th Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: Max Pull Ups Lift: 1 RM – Jerk Workout of the Day: EMOM x 10 3 Deadlift @ 255/155 15 Double Unders Stimulus: Metabolic Conditioning Cash... Continue »

February 27th 2013 Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: Max Double Unders in 60 secs. Lift: 1 RM – Front Squat Workout of the Day: 1 – 10 Hollow Rock to V-Sit 10 – 1... Continue »

February 26th 2013 Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: Max Pull Ups Lift: 1 RM – Power Clean Workout of the Day: 3 x 30 Double Unders 20 Wall Ball 10 Walking Change Steps -... Continue »

February 25th 2013, Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: 5 Skin the Cat Lift: 1 RM – Back Squat Workout of the Day: 15-12-9 Squat Cleans 185/135 C2B Pull Ups Stimulus: Strength Endurance Cash Out:... Continue »

February 23rd 2013, Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: 3 Resisted Sprints Lift: 3 RM – Push Press Workout of the Day: 5 Press @ 95/65 10 Ring Dips 15 MB Cleans Stimulus: Strength Endurance... Continue »

February 22nd 2013, Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: ABCD Drill Lift: 3 RM – Overhead Squat Workout of the Day: AMRAP in 10 1-2-3-4 Deadlift @ 255/155 (Reps increasing every round) 5 Pull Ups... Continue »

February 21st 2013, Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: Muscle Up/ Muscle Up Transition Lift: 3 RM – Power Snatch Workout of the Day: AMRAP in 15 5 Windmill Press/Side 10 HK2E 15 Supermans Stimulus:... Continue »

February 20th 2013, Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: Max Pull Ups Lift: 3 RM – Back Squat Workout of the Day: 15 Thrusters @ 135/95 20 Double Unders 20 Thrusters @ 95/65 40 Double... Continue »

February 19th 2013, Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: Ladder Drills Lift: 3 RM – Jerk Workout of the Day: “Nasty Girls” 3 x 50 Squats 7 Muscle Ups 10 Hang Power Clean @ 135/95... Continue »