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today’s workout

July 29th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: Lacrosse ball reaction drill against wall Lift: Back Squat – 5 Rep Max Workout of the Day: - 4 rounds - 50 Mountain Climbers 40 Russian... Continue »

July 27th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Lift: Power Clean – 5 Rep Max Workout of the Day: 16 Minute Cap: 5x100m Sprint – 30 seconds rest between sprints - then rest 1 minute -... Continue »

July 26th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Today we had a tough strength endurance WOD incorporating Atlas Stones, broad jumps and sprints. We’d like to give a shoutout to Grason, a visitor from out of... Continue »

July 25th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Today’s workout was a ladder that was absolutely relentless! Buy In: Sledgehammer Swings 10-8-6-4-2 (Both arms) Lift: Front Squat – 5 Rep Max Workout of the Day: -... Continue »

July 24th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Apparently Kyle is a machine and killed it today with 18 rounds of Mary – way to go! Lift: Deadlift – 4×10 Workout of the Day: “Mary” -... Continue »

July 23rd Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Shout out to Rich, who was the only one to complete today’s WOD in under 5 minutes! What a speed demon!! Lift: Pull-ups: 3×8 Chest-to-bar pull-ups 2x Max... Continue »

July 22nd Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Super duper  good team work today ACF Congrats to our two fastest teams, both coming in sub 10 minutes: Aaron and Barry, and Jordon and Josh! Buy In:... Continue »

July 20th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: Tabata hollow rock Lift: Power clean – 1 Rep Max Workout of the Day: - 2 rounds - 10 Power clean @ 205/145# 20 Box Jumps... Continue »

July19th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Buy In: 2x Max Strict Pull-ups Lift: Bench press – 1 Rep Max Workout of the Day: - 4 Rounds - 2 min Kettlebell Iron Cross Hold (25/10... Continue »

July17th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit Great work on a HOT day! Buy In: Atlas Stones Lift: Pull-ups: 3×8 Chest-to-bar 2×10 Chin-ups Workout of the Day: - 8 Rounds - 23 Sit-ups 16 Squat... Continue »
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