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April 14th 2012 Workout of the Day -WOD

Hamilton’s Alchemy CrossFit Workout of the Day Lift: Deadlift – 3×20 Workout of the Day: AFRAP in 6 L-sit 20 Renegade rows w/ push up 1 min rest AMRAP 15 RecFem leg lifts 15 supermans short shuttle Stimulus: Strength... Continue »

April 13th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Handstand / HS walk / HSPU skill Lift: Deadlift – 3RM Workout of the Day: FRIDAY THE 13TH CRAP SHOOT 2 – 3 muscle ups (9 pull ups & 9... Continue »

April 12th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Reaction drill Lift: Squat – 3×5 Workout of the Day: 5 box jumps 32/24” 50m sprint EMOM until failure Stimulus: Strength endurance Cash Out: Stretch Bookmark on Delicious Digg this... Continue »

April 11th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Hurdle drills Lift: Squat – 3×5 Workout of the Day: 3x 30 Mtn climbers / leg 20 KB swings (American) 10 KB Push press / arm Stimulus: Metabolic Conditioning Cash... Continue »

April 10th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 3x 100m row sprints Lift: Deadlift – 3RM Workout of the Day: 5x 400m run max pull ups score pull ups Stimulus: Strength endurance Cash Out: Stretch Bookmark on Delicious... Continue »

April 9th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Lift: Deadlift – 3×20 Workout of the Day: Partner WOD AMRAP in 12 A 20 HK2E B Shuttle runs until A is done Switch Stimulus: Metabolic conditioning Cash Out: Stretch Bookmark on... Continue »

April 7th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Lift: Deadlift – 3×20 Workout of the Day: 1 mile run max wall ball 10 min cap Stimulus: Metabolic conditioning Cash Out: Stretch Bookmark on Delicious Digg this post Recommend on Facebook... Continue »

April 6th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Reaction drill Lift: Deadlift – 3RM or Bench Press Workout of the Day: 3x 1 min stations push ups stiff leg deadlifts 65/45 row/run squat thrusts Stimulus: Strength endurance Cash... Continue »

April 5th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Hurdles Lift: Squat 3×5 or Press Workout of the Day: 5x 10 push press 95/65 20 Mtn climbers Stimulus: Metabolic conditioning Cash Out: Stretch Bookmark on Delicious Digg this post... Continue »

April 4th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 3 Band Sprints Lift: Squat 3×5 Workout of the Day: AMRAP in 6 15 pull ups 15 reverse hypers REST 1 min AMRAP in 6 15 push ups 15 body... Continue »