KettleBells

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) |

December 1st 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 3 Band sprints Lift: Deadlift – 1RM Workout of the Day: AMRAP in 12 min 5 T2B 10 TGU (5/5) 15 Box Jumps Stimulus: Metabolic Conditioning Cash Out: 500m Row... Continue »

By Coach D | 01 December 2011 | Workout of the Day | Alchemy CrossFit, 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) |

November 26th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Frog Stand Lift: Deadlift - 3RM Workout of the Day: 4x 5 Windmill press/arm 5 Manmakers Stimulus: Metabolic conditioning Cash Out: 3x Band sprints Bookmark on Delicious Digg this... Continue »

By Coach D | 26 November 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, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

November 22nd 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 10 1-arm/1-leg deadlift (x4) Lift: Back squat – 5RM Workout of the Day: 5x Sprint 200m 30 American Swings Stimulus: Metabolic Conditioning Cash Out: 10 Reverse hypers Bookmark on Delicious... Continue »

By Coach D | 22 November 2011 | Workout of the Day | Alchemy CrossFit, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, KettleBells, Powerlifting, Running, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

November 14th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 15 KB snatch / arm Lift: Bench press – 1RM Workout of the Day: 10x 7 Box Jump 7 Pull ups Stimulus: Metabolic Conditioning Cash Out: 750m Row Bookmark on... Continue »

By Coach D | 14 November 2011 | Workout of the Day | Alchemy CrossFit, 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) |

November 10th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 3 Wall walks Lift: Front squat – 3RM Workout of the Day: AMRAP in 10 10 Body rows 20 KB swings Stimulus: Metabolic Conditioning Cash Out: 5 skin the cat... Continue »

By Coach D | 10 November 2011 | Workout of the Day | Alchemy CrossFit, 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) |

October 26th Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Pop-Up Reaction drill Lift: Front Squat – 1RM Workout of the Day: 3x 50 KB snatch (16/12) 10 Box Jumps 5 Broad Jumps Stimulus: Strength endurance Cash Out: Max ring... Continue »

By Coach D | 26 October 2011 | Workout of the Day | Alchemy CrossFit, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, KettleBells, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

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