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today’s workout

October 1st, 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Agility Ladder Lift: Squat – 3RM Workout of the Day: AMRAP in 20 10 Burpees 15 KB Swings 100 skips Stimulus: Strength endurance Cash Out: Stretch Bookmark on Delicious Digg... Continue »
By Coach D | 01 October 2011 | Workout of the Day | , , , , , , , |    

September 30th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Height Box Jump Lift: Deadlift – 3RM Workout of the Day: 3x 10 Pull ups 15 push ups 20 KB swings 25 Squat thrusts Stimulus: Metabolic conditioning Cash Out:... Continue »
By Coach D | 30 September 2011 | Workout of the Day | , , , , , , |    

September 29th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Height Box Jump Lift: Bench Press – 5RM Workout of the Day: 10-1 Bent over Row push ups Stimulus: Strength Endurance Cash Out: YWTA exercise Bookmark on Delicious Digg... Continue »
By Coach D | 29 September 2011 | Workout of the Day | , , , , , , |    

September 28th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 10 Turkish get ups Lift: Squat – 5RM Workout of the Day: Run 800m 20 Power snatch 20 Toes to Bar 20 OH squat 20 KB swings Run 800m Stimulus:... Continue »
By Coach D | 28 September 2011 | Workout of the Day | , , , , , , |    

September 27th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 50 Double unders Lift: Clean- 5RM Workout of the Day: AMRAP in 20 min 5 Box jumps 24/20 Bookmark on Delicious Digg this post Recommend on Facebook Share on Linkedin... Continue »
By Coach D | 27 September 2011 | Workout of the Day | , , , , , , |    

September 26th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Height Box jump Lift: Press – 5RM Workout of the Day: 5x 15 KB Swings (Russian) 32/24kg 30 Double unders Stimulus: Metabolic Conditioning Cash Out: Hip Band Stretch Bookmark... Continue »
By Coach D | 26 September 2011 | Workout of the Day | , , , , , , , |    

September 24th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Fast Feet Drill Lift: Deadlift – 5RM Workout of the Day: 5x Max Reps Press (95/65) OH walking lunge to x-walk 2 min rest b/w rounds Stimulus: Strength Endurance Cash... Continue »
By Coach D | 24 September 2011 | Workout of the Day | , , , , , , |    

September 23rd 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 10 1-arm/1-leg deadlifts (x4) Lift: Bench Press – 1RM Workout of the Day: 1-10 Deadlift 225/135 Sprawl Stimulus: Metabolic conditioning Cash Out: Max pull ups Bookmark on Delicious Digg this... Continue »
By Coach D | 23 September 2011 | Workout of the Day | , , , , , , |    

September 22nd 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 10 skin the cat Lift: Back Squat – 1RM Workout of the Day: 3x – 1 min stations plank squat push ups Russian twist Stimulus: Strength endurance Cash Out: Prowler... Continue »
By Coach D | 22 September 2011 | Workout of the Day | , , , , , , |    

September 21st 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 25 MB Rebound sit ups Lift: SDLHP – 1RM Workout of the Day: 3x 400m Run 10 Lunges/leg 10 push ups Stimulus: Metabolic conditioning Cash Out: Stretch Matrix Bookmark on... Continue »
By Coach D | 21 September 2011 | Workout of the Day | , , , , , , |    
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