KettleBells

February 4th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Muscle up Rows 2×5 Lift: Clean – 1RM Workout of the Day: AFRAP in 8 min plank 20 KB swings 24/16kg 1 min rest AMRAP in 8 min 10 Ring... Continue »

By Coach D | 06 February 2012 | Workout of the Day | ab workout, Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, KettleBells, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

February 3rd 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max muscle up’s Lift: Press – 1RM Workout of the Day: 3x 20 KB Swings 24/16kg 20 Weighted step ups 20 squats Do not put KB down during round Stimulus:... Continue »

By Coach D | 06 February 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, KettleBells, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

January 26th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max KB swings in 3 min Workout of the Day: “ANGIE” 100 pull ups 100 push ups 100 sit ups 100 squats Stimulus: Metabolic conditioning Cash Out: Stretch Bookmark on... Continue »

By Coach D | 27 January 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, KettleBells, Pull Ups, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

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 | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, KettleBells, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

A GREAT START TO A NEW YEAR

FREE SEMINAR OPEN TO EVERYONE Alchemy CrossFit can help you get a great start to 2012. Our amazing coaches will help you achieve your best level of health & fitness. If you want to know more please join... Continue »

By Coach D | 02 January 2012 | Announcements - Cancelations | Alchemy CrossFit, BootCamp, Coach Adam Morden, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, KettleBells, Nutrition, today's workout, Upcoming Events, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

December 20th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 50 KB Around the world Lift: Press – 1RM Workout of the Day: Row 1000m 30 squat cleans 115/75 20 burpee pull ups 10 thrusters 115/75 Row 1000m 20 min.... Continue »

By Coach D | 20 December 2011 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, KettleBells, today's workout, Weightlifting, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

December 7th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 500m Row for time Lift: Deadlift – 5RM Workout of the Day: AMRAP in 12 min 10 Russian twist/side 10 Ring push ups 10 OH lunges 45/25 Stimulus: Metabolic conditioning... Continue »

By Coach D | 07 December 2011 | Workout of the Day | ab workout, Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, KettleBells, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

December 5th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 500m Row for time Lift: Back Squat- 5RM Workout of the Day: 25 Broad jumps 25 Hang power cleans 95/65 25 jump squats 25 push press 95/65 25 box jumps... Continue »

By Coach D | 05 December 2011 | Workout of the Day | fitness, Hamilton CrossFit, Hamilton fitness, KettleBells, Powerlifting, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

December 3rd 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 500m Row for Time Lift: Hang Power Cleans – 5RM Workout of the Day: 5x 15 KB press per arm 25 KB rack squats 25 KB high pulls Stimulus: Strength... Continue »

By Coach D | 03 December 2011 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, KettleBells, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

December 2nd 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 50 KB Swings Lift: Front Squat – 1RM Workout of the Day: 5x 1-arm/1-leg deadlift (10/arm/leg) max pull ups Score total pull ups Stimulus: Strength endurance Cash Out: Stretch Matrix... Continue »

By Coach D | 02 December 2011 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, KettleBells, Pull Ups, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

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