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today’s workout

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 | , , , , , , , , , , |    

February 2nd 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 1000m Row Lift: Deadlift – 1RM Workout of the Day: 7x 30 Double unders 1 Snatch (1 attempt per round – increase load each round) Score time & load Stimulus:... Continue »
By Coach D | 06 February 2012 | Workout of the Day | , , , , , , , , , |    

February 1st 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max muscle up’s Lift: Bench Press – 1RM Workout of the Day: 10x 10 Push ups 10 Tuck jumps Stimulus: Strength Endurance Cash Out: Band Stretches Bookmark on Delicious Digg... Continue »
By Coach D | 06 February 2012 | Workout of the Day | , , , , , , , , , |    

January 31st 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max KB swings in 3 min Lift: Back Squat – 1RM Workout of the Day: 5x 5 HSPU 10 Deadlifts 225/155 15 Box Jumps 24/20 Stimulus: Strength Endurance Cash Out:... Continue »
By Coach D | 31 January 2012 | Workout of the Day | , , , , , , , , , |    

January 30th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 50 Wall balls Lift: SDHP – 1RM Workout of the Day: 25 Turkish sit ups 1 Muscle up 20 Turkish sit ups 2 Muscle up 15 Turkish sit ups 3... Continue »
By Coach D | 30 January 2012 | Workout of the Day | , , , , , , , , , , |    

January 28th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max KB swings in 3 min Lift: Front Squat – 3RM Workout of the Day: “Christine” 3x 500m Row 12 Body weight deadlift 21 Box Jumps 24/20” Stimulus: Metabolic conditioning... Continue »
By Coach D | 28 January 2012 | Workout of the Day | , , , , , , , , , |    

January 27th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 5x 100m Row sprints Lift: Deadlift – 3RM Workout of the Day: 40 KB Swing 32/20 30 Push ups 20 Jump squats 30 KB High pulls 32/20 40 Wall ball... Continue »
By Coach D | 27 January 2012 | Workout of the Day | , , , , , , , , , |    

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 | , , , , , , , , , , , |    

January 25th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 5 Skin the Cat Lift: Back squat – 3RM Workout of the Day: 10-1 Bent over Row 115/85 Weighted Step ups 90/50 Stimulus: Strength endurance Cash Out: Stretch Matrix Bookmark... Continue »
By Coach D | 27 January 2012 | Workout of the Day | , , , , , , , , , |    

January 24th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max KB swings in 3 min Lift: Overhead Squat – 3RM Workout of the Day: 3x 10 OH squat 95/65 30 Double unders Stimulus: Metabolic conditioning Cash Out: Band stretches... Continue »
By Coach D | 27 January 2012 | Workout of the Day | , , , , , , , , , |    
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