Tag: today’s workout
Alchemy Crossfit Hamilton Ontario deadlift
July 30, 2013

July 30th Alchemy Crossfit Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Alchemy Crossfit Hamilton Ontario deadlift

Some of our strong women deadlifting during today’s WOD!

Lift:

5×3 Jerk/Push Jerk

Workout of the Day:

100 Strict Pull-ups

E.M.O.M

2 Deadlifts at 315/205 lbs

4 Sprawls

Stimulus:

Strength Endurance and Back

Cash Out:

Stretch

July 29, 2013

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 Twists per Side (no weight)

30 Squats

20 Alternating V-ups

10 Burpees

Stimulus:

Metabolic Conditioning and Core

Cash Out:

Stretch

July 27, 2013

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 –

3x200m Sprint – 30 seconds rest between sprints

– then rest 1 minute –

2x400m Sprint – 30 seconds rest between sprints

– then max burpees until 16 minute cap –

Stimulus:

Metabolic Conditioning and Knees

Cash Out:

Stretch

Alchemy Crossfit Hamilton Ontario broad jumps
July 26, 2013

July 26th Alchemy Crossfit Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Alchemy Crossfit Hamilton Ontario stretch

Always remember to stretch and roll out after a tough WOD – Matt knows what’s up!

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 town who totally killed today’s workout Rx’d. Way to go!

Lift:

Weighted Plank: 3 minutes on, 1 minute off (3 rounds)

Workout of the Day:

– 6 rounds –

3 Atlas Stone Ground to Shoulder

50’ Broad Jumps (Back to Front door)

200m Sprint

Stimulus:

Strength Endurance and Hips

Cash Out:

Stretch

Alchemy Crossfit Hamilton Ontario pull-ups ladder
July 25, 2013

July 25th Alchemy Crossfit Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Alchemy Crossfit Hamilton Ontario

Coach Phil and Coach Craig

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:

– 10 Minute Cap Ladder –

2 Pull-ups

2 Push-ups

100m Run

4 Pull-ups

4 Push-ups

100m Run

6 Pull-ups

6 Push-ups

100m Run…

*Keep adding 2 reps to each exercise every round

Stimulus:

Metabolic Conditioning and Shoulders

Cash Out:

Stretch

Alchemy Crossfit Hamilton Ontario pistol squat
July 24, 2013

July 24th Alchemy Crossfit Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Alchemy Crossfit Hamilton Ontario kipping pull-ups

Ian – kipping pull-ups during today’s WOD.

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”

– AMRAP in 20 minutes –

5 Handstand push-ups

10 Pistol Squats (Total)

15 Pull-ups

Stimulus:

Strength Endurance and Back

Cash Out:

Stretch

Alchemy Crossfit Hamilton Ontario handstand walks
July 23, 2013

July 23rd Alchemy Crossfit Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Alchemy Crossfit Hamilton Ontario over box jumps

Pick your own skill during Core and Conditioning class – over box jumps

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 Push-ups

Workout of the Day:

50 Flutter kicks/side

200m Sprint

40 Flutter kicks/side

200m Sprint

30 Flutter kicks/side

200m Sprint

20 Flutter kicks/side

200m Sprint

10 Flutter kicks/side

Stimulus:

Metabolic Conditioning and Core

Cash Out:

Stretch

Alchemy Crossfit Hamilton Ontario overhead squat

July 22nd Alchemy Crossfit Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Alchemy Crossfit Hamilton Ontario overhead squat

Matt – overhead squat during today’s WOD.

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:

Partners:

100m Sprint

10 Burpees

(10 times total)

Lift:

Power snatch – 1 Rep Max

Workout of the Day:

Partner WOD:

50 Overhead Squats (95/65 lbs)

400m Run together

100 Jump lunges/leg

400m Run together

Stimulus:

Strength Endurance and Knees

Cash Out:

Stretch

July 20, 2013

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 40”/30”

Stimulus:

Strength Endurance and Hips

Cash Out:

Stretch

Alchemy Crossfit Hamilton Ontario Iron-cross hold
July 19, 2013

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 lbs)

15 Strict Press with Kettlebells in 2 minutes

*Use remainder of 2 minutes to rest

Score = total drops during iron cross (try to get as few as possible)

Stimulus:

Metabolic Conditioning and Back

Cash Out:

Stretch