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today’s workout

May 31st 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Muscle ups SPARQ-B: Agility Lift: Back Squat- 1RM Workout of the Day: AFRAP in 10 15 Push press 115/75# Max Ring Support THEN 800m Run Stimulus: Strength Endurance Cash... Continue »
By Coach D | 31 May 2011 | Workout of the Day | , , , , , , |    

May 30th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Muscle ups SPARQ-B: Speed Lift: Sumo Deadlift Highpull – 1RM Workout of the Day: 3x 400m Run 10 push ups 15 supine body rows 20 KB swings 25 box... Continue »
By Coach D | 31 May 2011 | Workout of the Day | , , , , , , , |    

May 28th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 15 OH squats SPARQ-B: Balance Lift: OH Squat 3RM Workout of the Day: TEAMS of 3 Row 3000m 150 jumping ring dips 150 wall ball 150 double unders 150 push... Continue »
By Coach D | 29 May 2011 | Workout of the Day | , , , , , , |    

May 27th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max muscle ups SPARQ-B: Quickness Lift: Deadlift – 3RM Workout of the Day: Bookmark on Delicious Digg this post Recommend on Facebook Share on Linkedin share via Reddit Share with... Continue »
By Coach D | 27 May 2011 | Workout of the Day | , , , , , , , , , |    

May 26th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 3x Resisted sprints SPARQ-B: Reaction Lift: Bench press- 3RM Workout of the Day: AMRAP in 15 5 MB cleans 10 Box jumps 15 sit ups Stimulus: Metabolic Conditioning Cash Out:... Continue »
By Coach D | 26 May 2011 | Workout of the Day | , , , , , , |    

May 25th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max ring dips SPARQ-B: Agility Lift: Back squat- 3RM Workout of the Day: 3x 50m OH lunge 45/25# 25 push press 85/55# 1 rope climb 1 agility ladder Stimulus: Strength... Continue »
By Coach D | 25 May 2011 | Workout of the Day | , , , , , , |    

May 24th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max muscle ups SPARQ-B: Speed Lift: Snatch – 3RM Workout of the Day: Bookmark on Delicious Digg this post Recommend on Facebook Share on Linkedin share via Reddit Share with... Continue »
By Coach D | 25 May 2011 | Workout of the Day | , , , , , , |    

May 21st 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day SPARQ-B: Quickness Lift: Deadlift 7 x 2reps Workout of the Day: 3 Rounds for Time: 1 Clean 155/105# 5 Front Squat 155/105# 1 Clean & Jerk 135/95# 5 Lunges / leg 135/95#... Continue »
By Coach D | 23 May 2011 | Workout of the Day | , , , , , , |    

May 20th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 2x prowler push SPARQ-B: Reaction Lift: Bench Press 5RM Workout of the Day: 4 Rounds for Time: 21 KB Swings 24/16kg 15 Box jumps 24/20 Bookmark on Delicious Digg this... Continue »
By Coach D | 20 May 2011 | Workout of the Day | , , , , , , |    

May 19th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max pistol squats per lag SPARQ-B: Agility Lift: Back Squat- 5RM Workout of the Day: 5 Rounds for Time: 5 Ring dips 10 Push press 95/65# 5 weighted pull ups... Continue »
By Coach D | 19 May 2011 | Workout of the Day | , , , , , , , |    
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