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March 30th 2011 Workout of the Day

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max pistols SPARQ-B: Quickness Lift: Press – 1RM Workout of the Day: TABATA…. Lunges Sit ups Mountain climbers Stimulus: Strength Endurance Cash Out: Max L-Sit Bookmark on Delicious Digg this... Continue »
By Coach Morden | 30 March 2011 | Workout of the Day | , , , , , , , , |    

March 29th 2011 Workout of the Day

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max pistols SPARQ-B: Reaction Lift: Deadlift – 1RM Workout of the Day: 21-15-9 MB Cleans Squat thrusts Stimulus: Metabolic Conditioning Cash Out: 5 Muscle up Bookmark on Delicious Digg this... Continue »
By Coach Morden | 29 March 2011 | Workout of the Day | , , , , , , , , |    

March 28th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: skin the cat SPARQ-B: Agility Lift: Bench Press – 1RM Workout of the Day: 3x 5 HSPU 10 strict press 95/65 15 push ups 20 pull ups Stimulus: Strength Endurance... Continue »
By Coach Morden | 28 March 2011 | Workout of the Day | , , , , , , , , |    

March 26th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max pistols SPARQ-B: speed drill Lift: Back Squat – 1RM Workout of the Day: 3x 250m Row @ damper 10 max pull ups 2 min rest b/w rounds Score total... Continue »
By Coach D | 26 March 2011 | Workout of the Day | , , , , , , , |    

March 25th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 5x 100m row sprints SPARQ-B: Balance drill Lift: Clean – 3RM Workout of the Day: 1-10-1 HK2E push ups or HS kick ups Stimulus: Metabolic Conditioning Cash Out: max plank... Continue »
By Coach D | 25 March 2011 | Workout of the Day | , , , , , , , |    

March 24th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 10 ring dips SPARQ-B: Quickness drill Lift: Push press – 3RM Workout of the Day: 10-1 pistols / leg 1-10 handstand push ups Stimulus: Strength Endurance Cash Out: 10 Hypers... Continue »
By Coach D | 25 March 2011 | Workout of the Day | , , , , , , , |    

March 22nd 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 5 muscle ups / muscle up rows SPARQ-B: Agility drill Lift: Bench Press – 3RM Workout of the Day: AMRAP in 20 minutes 5 push jerk 10 bent row 15... Continue »
By Coach D | 22 March 2011 | Workout of the Day | , , , , , , , | 1 Comment   

March 21st 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max pistols SPARQ-B: Speed drill – fast feet Lift: Squat – 3RM Workout of the Day: 5x 10 Power Cleans (75/55) 5 pull ups Stimulus: Metabolic Conditioning Cash Out: 25... Continue »
By Coach D | 21 March 2011 | Workout of the Day | , , , , , , , |    

PRIZES ANNOUNCED!! Alchemy CrossFit Nutrition Challenge

At long last, and just in time before the challenge begins in earnest next week – Here are your Prizes for the Alchemy CrossFit Nutrition Challenge! Remember, these prizes will be drawn for out of a hat at the... Continue »
By Coach Morden | 20 March 2011 | Nutrition, Nutrition Challenge, Upcoming Events | , , , , , , , , , , | 4 Comments   

March 19th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: SPARQ-B: Balance Lift: V-pull Workout of the Day: 30 sit ups 500m Row 30 box jumps 500m Row 30 windmill press -3 min rest- 30 KB swings 500m row 30... Continue »
By Coach D | 20 March 2011 | Workout of the Day | , , , , , , , |    
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