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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 »

April 3rd 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 3x 10 Hollow Rocks Lift: Deadlift – 3RM or Bench Press Workout of the Day: 4x on the 4 minute mark 400m run 20 sit ups 20 supermans Stimulus: Metabolic... Continue »

April 2nd 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Lift: Deadlift – 3×20 start at 60% of 1RM Workout of the Day: AMRAP in 9 – one rep every minute, adding a rep each minute Thruster @ 135/95# 5 Burpee penalty... Continue »

March 31st 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Reaction ball drill Lift: Deadlift – 1RM Workout of the Day: 21-15-9 Power cleans 115/85# thrusters 115/85# Stimulus: Strength endurance Cash Out: Stretch Bookmark on Delicious Digg this post Recommend... Continue »

March 30th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max L sit Lift: Bench press – 1RM Workout of the Day: 3x 50 Double unders 10 Ring dips 5 Press @ 95/65# Stimulus: Metabolic Conditioning Cash Out: Stretch Bookmark... Continue »

March 29th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max L sit Lift: Back squat – 3RM Workout of the Day: 5x 20 Bent over row 135/95# 10 push ups Stimulus: Strength endurance Cash Out: Stretch Bookmark on Delicious... Continue »

March 28th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 10 pistols per leg Lift: Clean – 3RM Workout of the Day: 4x 2 shuttle runs 15 V ups 15 Body rows Stimulus: Metabolic Conditioning Cash Out: Stretch Bookmark on... Continue »