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June 17th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max tire flips in 60 sec. SPARQ-B: Agility Lift: Bench Press – 3RM Workout of the Day: Bookmark on Delicious Digg this post Recommend on Facebook Share on Linkedin share... Continue »
By Coach D | 17 June 2011 | Workout of the Day | , , , , , , |    

June 16th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 3x Resisted sprints SPARQ-B: Speed Lift: Pendlay Row- 3RM Workout of the Day: AMRAP in 15 min 3 Tire Flips 15 strict pull ups Stimulus: Strength Endurance Cash Out: 20... Continue »
By Coach D | 16 June 2011 | Workout of the Day | , , , , , , |    

June 15th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 400m sprint SPARQ-B: Balance Lift: Snatch – 3RM Workout of the Day: 7x 100m sprint 5 snatch 95/65# 10 Toes 2 Bar 10 Supermans Stimulus: Metabolic conditioning Cash Out: max... Continue »
By Coach D | 15 June 2011 | Workout of the Day | , , , , , , , |    

June 14th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 2x prowler push SPARQ-B: Quickness Lift: Front Squat – 3RM Workout of the Day: AMRAP in 15 min 100m OH Lunge 45/25# 10 Cleans 155/105# Stimulus: Strength Endurance Cash Out:... Continue »
By Coach D | 15 June 2011 | Workout of the Day | , , , , , , , |    

June 13th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 20 Turkish sit ups SPARQ-B: Reaction Lift: Deadlift – 6×3 Workout of the Day: Bookmark on Delicious Digg this post Recommend on Facebook Share on Linkedin share via Reddit Share... Continue »
By Coach D | 13 June 2011 | Workout of the Day | , , , , , , |    

June 10th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 2x Prowler push SPARQ-B: Speed Lift: Deadlift- 5RM Workout of the Day: 50 body rows 50 squats 50 pull ups 50 sit ups 50 Dead lifts 225/155# Stimulus: Strength Endurance... Continue »
By Coach D | 10 June 2011 | Workout of the Day | , , , , , , , , |    

June 9th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 10 plyo push ups SPARQ-B: Balance Lift: Clean – 5RM Workout of the Day: 50 double unders 50 sit ups 50 double unders 50 T2B / HK2E 50 double unders... Continue »
By Coach D | 09 June 2011 | Workout of the Day | , , , , , , , , |    

June 8th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Plank SPARQ-B: Quickness Lift: Thrusters – 5RM Workout of the Day: 3x Farmer Bookmark on Delicious Digg this post Recommend on Facebook Share on Linkedin share via Reddit Share... Continue »
By Coach D | 08 June 2011 | Workout of the Day | , , , , , , , |    

June 7th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 3 Trips across monkey bars SPARQ-B: Reaction Lift: Bench Press – 5RM Workout of the Day: AMRAP in 10 min 10 Burpee Box Jumps 10 Push press 75/55# Stimulus: Metabolic... Continue »
By Coach D | 08 June 2011 | Workout of the Day | , , , , , , , |    

June 6th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 5 skin the cats SPARQ-B: Agility Lift: Back Squat – 5RM Workout of the Day: Bookmark on Delicious Digg this post Recommend on Facebook Share on Linkedin share via Reddit... Continue »
By Coach D | 07 June 2011 | Workout of the Day | , , , , , , , |    
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