Where:Hamilton-Ontario-CANADA

October 30th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 10 Squats 5 Dips 10 Body Rows 20 Groiners Plyo Box... Continue »

By Coach Morden | 31 October 2009 | Workout of the Day | Alchemy CrossFit, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

October 29th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 10 Lunges (per leg) 20 Sit Ups 10 Dips 20 Good... Continue »

By Coach Morden | 30 October 2009 | Workout of the Day | Alchemy CrossFit, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

October 28th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 10 Burpees 10 Hanging Knees to Elbows 10 Box Jumps 10... Continue »

By Coach Morden | 28 October 2009 | Workout of the Day | Alchemy CrossFit, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

October 27th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 20 Squats 20 Sit Ups 20 Supermans 20 Push Ups Ladder... Continue »

October 26th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 10 Groiners 20 Squats 5 Dips 10 HK2E Alchemy CrossFit Workout... Continue »

By Coach Morden | 26 October 2009 | Workout of the Day | Alchemy CrossFit, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) | 1 Comment

October 23rd 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 4 times through the following series: 10 Sprawls 10 Supermans 10 Dips 10 Pull Ups Alchemy CrossFit... Continue »

By Coach Morden | 24 October 2009 | Workout of the Day | Alchemy CrossFit, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

October 22nd 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 10 times through the following series: 10 Front Squats 10 Deadlifts 10 Deadlift Shrugs 10 Hi-Pulls Alchemy... Continue »

October 21st 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 4 times through the following series: 10 Hollow Rock 10 Supermans 200M Run Alchemy CrossFit Workout of... Continue »

By Coach Morden | 21 October 2009 | Workout of the Day | Alchemy CrossFit, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

October 20th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 4 times through the following series: 10 Push Ups 10 Squats 10 Supermans 10 Pull Ups 20... Continue »

October 19th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 4 times through the following series: 5 Dips 10 Bootstrappers 15 Sprawls Alchemy CrossFit Workout of the... Continue »

By Coach Morden | 19 October 2009 | Workout of the Day | Alchemy CrossFit, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

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