today’s workout

May 7th 2012 Workout of the Day – WOD

Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: 25 sledge swings / side Lift: Front Squat – 5RM Workout of the Day: AMRAP in 10 50m MB or Bodybag sprint 15 Wall ball 20/14 10... Continue »

By Coach D | 07 May 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, Pull Ups, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) | 0 Comments

May 5th 2012 Workout of the Day – WOD

Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: MB reaction drill Lift: Deadlift – 5RM Workout of the Day: AMRAP in 12 3 Deadlift 305/205 6 Box Jump 28/24” 9 KB Swing (American) 32/20 kg... Continue »

By Coach D | 05 May 2012 | Workout of the Day | ab workout, Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) | 0 Comments

May 4th 2012 Workout of the Day – WOD

Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: Agility ladder Lift: Bench press – 1RM Workout of the Day: 10x 100m sprint 5 pull ups 5 ring dips Stimulus: Strength endurance Cash Out: Stretch Bookmark... Continue »

By Coach D | 04 May 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, Pull Ups, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

May 3rd 2012 Workout of the Day – WOD

Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: 3x Resisted Sprints Lift: Front Squat – 1RM Workout of the Day: 21-15-9 Clean & Jerk 135/95 Body rows Stimulus: Metabolic Conditioning Cash Out: Stretch Bookmark on... Continue »

By Coach D | 03 May 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

May 2nd 2012 Workout of the Day – WOD

Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: Balance drill Lift: OH Squat – 1RM Workout of the Day: 4x 1 min plank 1 min goblet squats 1 min weighted sit ups 1 min rest... Continue »

By Coach D | 02 May 2012 | Workout of the Day | ab workout, Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

May 1st 2012 Workout of the Day – WOD

Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: 50 Wall ball Lift: Push press- 1RM Workout of the Day: “FRAN” 21-15-9 Thrusters 95/65 Pull ups Stimulus: Metabolic Conditioning Cash Out: Stretch Bookmark on Delicious Digg... Continue »

By Coach D | 01 May 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, Pull Ups, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

April 30th 2012 Workout of the Day – WOD

Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: Fast feet reaction drill Lift: Deadlift – 1RM Workout of the Day: Band sprint 5-4-3-2-1 KB Highpulls 10-20-30-40-50 Stimulus: Strength endurance Cash Out: Stretch Bookmark on Delicious... Continue »

By Coach D | 30 April 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, KettleBells, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

April 28th 2012 Workout of the Day – WOD

Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: Agility ladder Lift: Deadlift – 1RM Workout of the Day: AFRAP in 15 10 alternating DB/KB press / arm 15 OH squats Max handstand hold Stimulus: Strength... Continue »

By Coach D | 28 April 2012 | Workout of the Day | ab workout, Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

April 27th 2012 Workout of the Day – WOD

Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: 10 Wipers / T2B Lift: Deadlift – 1RM Workout of the Day: HELEN 3x 400m sprint 21 KB swings (American) 24/16kg 12 pull ups Stimulus: Metabolic conditioning... Continue »

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

April 26th 2012 Workout of the Day – WOD

Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: 2 rope climbs Lift: Squat – 3×5 Workout of the Day: AFRAP in 4 Max plank 10 sit ups AFRAP in 4 Max Frog stand 10 push... Continue »

By Coach D | 26 April 2012 | Workout of the Day | ab workout, Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

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