Tag: Where:67-Frid-St-Hamilton-Ontario-CANADA
November 23, 2012

November 23rd, 2012 Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

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Buy In:
Max height box jump

Lift:
Power Snatch 3RM

Workout of the Day:
“JACKIE”
1000m Row
50 Thrusters @ 45
30 Pull ups

Stimulus:
Strength Endurance

Cash Out:
Stretch

November 22, 2012

November 22nd, 2012 Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

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Buy In:
Agility drill

Lift:
Back Squat 3RM

Workout of the Day:
Reverse Annie
10-20-30-40-50
Supermans
Double unders

Stimulus:
Metabolic Conditioning

Cash Out:
Stretch

November 20, 2012

November 20th, 2012 Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

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Buy In:
Balance drills

Lift:
Front Squat 3RM

Workout of the Day:
3x
30 Front Squat @ 95/65
30 Tuck jumps
400m Run

Stimulus:
Metabolic Conditioning

Cash Out:
Stretch

November 19, 2012

November 19th, 2012 Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy In:
Max pistol squats

Lift:
Power Clean 3RM

Workout of the Day:
4x
10 Body bag slams
15 Ring push ups
20 pull ups

Stimulus:
Strength Endurance

Cash Out:
Stretch

November 17, 2012

November 17th, 2012 Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy In:
Reaction drills

Workout of the Day:
“MURPH”
1 mile run
100 pullups
200 push ups
300 squats
1 mile run

Stimulus:
Strength Endurance

Cash Out:
Stretch

November 16, 2012

November 16th, 2012 Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy In:
Tabata Ring plank

Lift:
Push Press 5RM

Workout of the Day:
3x
10 1-leg push ups
30 tuck jumps

Stimulus:
Metabolic Conditioning

Cash Out:
Stretch

November 15, 2012

November 15th, 2012 Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy In:
Max height box jump

Lift:
OH Squat 5RM

Workout of the Day:
5x
3 Body weight Front Squat
300m Row
10 push ups

Stimulus:
Strength Endurance

Cash Out:
Stretch

November 14, 2012

November 14th, 2012 Workout of the Day – WOD


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy In:
max pull ups

Lift:
Power Snatch 5RM

Workout of the Day:
15 Power snatch @ 115/75
400m Run
10 Power snatch
400m run
5 Power snatch
400m run

Stimulus:
Metabolic Conditioning

Cash Out:
Stretch

November 13, 2012

November 13th, 2012 Workout of the Day


WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy In:
Agility ladder drill

Lift:
Back Squat 5RM

Workout of the Day:
4x
10 Windmill press/side @24/16kg
20 MB Rebound sit ups @24/20

Stimulus:
Strength Endurance

Cash Out:
Stretch

November 12, 2012

November 12th, 2012 Workout of the Day – WOD


WOD Hamilton CrossFit – Workout of the Day at Alchemy CrossFit

Buy In:
Max Height Box jump

Lift:
Jerk 5RM

Workout of the Day:
AMRAP in 12
15 Weighted Good Mornings
15 HK2E

Stimulus:
Metabolic Conditioning

Cash Out:
Stretch