Where:67-Frid-St-Hamilton-Ontario-CANADA

September 10th 2009 Workout of the Day – WOD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 2 times through the following series: 10 Dead lifts 10 Shrug 10 High Pull 10 Push Ups... Continue »

By Coach Morden | 10 September 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

September 9th 2009 Workout of the Day

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 2 times through the following series: Carriocca 50M 15 Overhead Squats Backpedal 50M 15 PVC Push Press... Continue »

September 8th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 2 times through the following series: Carriocca 50M 15 Overhead Squats Backpedal 50M 15 PVC Push Press... Continue »

By Coach Morden | 09 September 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

September 7th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles Start with a 400M group slalom jog Then 3 rounds of the following: 10 Push Ups 10... Continue »

By Coach Morden | 07 September 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

September 6th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles Start with a 400M Jog Then 3 rounds of the following: 10 Kettle Bell High Pulls 10... Continue »

September 5th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles Abs Erectors Start with a 400M Jog Then 3 rounds of the following: 5 Pull Ups 10... Continue »

By Coach Morden | 05 September 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

September 4th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles Abs Erectors Start with a 400M Jog Then 3 rounds of the following: 10 Jumping Ring Dips... Continue »

By Coach Morden | 04 September 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

September 3rd 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles Start with a 400M Jog Then 3 rounds of the following: 10 Kettle Bell High Pulls 10... Continue »

By Coach Morden | 03 September 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

September 2nd 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings IT band Ankles Start with a 400M Jog Then 3 rounds of the following: 10 Kettle Bell Swings... Continue »

By Coach Morden | 02 September 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

September 1st 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles Quads Then 2 rounds of the following: 400M Run 50 M Back Pedal 50M Carriocca 15 Weighted... Continue »

By Coach Morden | 01 September 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

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