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February 6th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 20 Double unders or max effort Lift: Pendlay Row – 5RM Workout of the Day: Rowing “Michael” 3x 800m row 50 superman 50 sit ups Stimulus: Metabolic Conditioning Cash Out:... Continue »

February 4th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Muscle up Rows 2×5 Lift: Clean – 1RM Workout of the Day: AFRAP in 8 min plank 20 KB swings 24/16kg 1 min rest AMRAP in 8 min 10 Ring... Continue »

February 3rd 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max muscle up’s Lift: Press – 1RM Workout of the Day: 3x 20 KB Swings 24/16kg 20 Weighted step ups 20 squats Do not put KB down during round Stimulus:... Continue »

February 2nd 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 1000m Row Lift: Deadlift – 1RM Workout of the Day: 7x 30 Double unders 1 Snatch (1 attempt per round – increase load each round) Score time & load Stimulus:... Continue »

February 1st 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max muscle up’s Lift: Bench Press – 1RM Workout of the Day: 10x 10 Push ups 10 Tuck jumps Stimulus: Strength Endurance Cash Out: Band Stretches Bookmark on Delicious Digg... Continue »

The most enjoyable experience I’ve ever had at a gym…

I first discovered Alchemy Crossfit by accident really. I literally work across the street from the gym and every day I would drive by seeing people work out. Sometimes people would be running out in the parking lot, other... Continue »

January 31st 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max KB swings in 3 min Lift: Back Squat – 1RM Workout of the Day: 5x 5 HSPU 10 Deadlifts 225/155 15 Box Jumps 24/20 Stimulus: Strength Endurance Cash Out:... Continue »

January 30th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 50 Wall balls Lift: SDHP – 1RM Workout of the Day: 25 Turkish sit ups 1 Muscle up 20 Turkish sit ups 2 Muscle up 15 Turkish sit ups 3... Continue »

January 28th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max KB swings in 3 min Lift: Front Squat – 3RM Workout of the Day: “Christine” 3x 500m Row 12 Body weight deadlift 21 Box Jumps 24/20” Stimulus: Metabolic conditioning... Continue »

January 27th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 5x 100m Row sprints Lift: Deadlift – 3RM Workout of the Day: 40 KB Swing 32/20 30 Push ups 20 Jump squats 30 KB High pulls 32/20 40 Wall ball... Continue »