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January 10th 2011 Workout of the Day
Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max L-sit SPARQ-B: Agility Hurdles Lift: Bent Over Row – 1RM Workout of the Day: 5 Rounds 231 Bent Over Rows 15 push ups 9 double unders Stimulus: Metabolic Conditioning... Continue »January 8th 2011 Workout of the Day
Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Pull Ups SPARQ-B: Speed Lift: Clean Build to 1RM Workout of the Day: 3 Rounds 5 OH squat 25 mountain climbers 10 body rows 20 sit ups 15 push... Continue »January 7th 2011 Workout of the Day
Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 3x Max Handstand Hold SPARQ-B: Balance Lift: Thruster 5-4-3-2-1-1-1 Workout of the Day: JACKIE 1000m Row 50 Thrusters (45#) 30 pull ups Stimulus: Strength Endurance Bookmark on Delicious Digg this... Continue »January 6th 2011 Workout of the Day
Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 15 Box Jumps SPARQ-B: Quickness drill Lift: Deadlift – 1RM Workout of the Day: AMRAP in 15 minutes 15 double unders 10 KB swings 5 sprawls Stimulus: Metabolic Conditioning Cash... Continue »January 5th 2011 Workout of the Day
Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 10 Ring Dips SPARQ-B: Reaction Lift: Bench Press Workout of the Day: 3 Rounds 5 Press 10 Push Press 15 Push Jerk Stimulus: Strength Endurance Cash Out: 2x shoulder matrix... Continue »January 4th 2011 Workout of the Day
Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 10 Handstand kickups SPARQ-B: Agility Ladder Lift: Front Squat 3RM Workout of the Day: DIANE 21-15-9 Deadlift 225/135 HS pushups Stimulus: Metabolic Conditioning Cash Out: 3 x 300m Row Bookmark... Continue »January 3rd 2011 Workout of the Day
Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 5 x 100m Row sprints SPARQ-B: Speed drill Lift: Clean & Jerk – 1RM Workout of the Day: Tabata Russian Twists 10/10 Turkish Get ups Tabata KB sit ups Stimulus:... Continue »
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