Alchemy Crossfit, Hamilton Ontario » Workout of the Day (WoD) http://www.alchemycrossfit.com Committed to Building your Extraordinary. Mon, 06 Feb 2012 23:18:10 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 February 6th 2012 Workout of the Day – WOD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-6th-2012-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-6th-2012-workout-of-the-day-wod/#comments Mon, 06 Feb 2012 23:18:10 +0000 Coach D http://www.alchemycrossfit.com/?p=3593 Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
20 Double unders or max effort

Lift:
Pendlay Row – 5RM

Workout of the Day:
Rowing “Michael”
3x
800m row
50 superman
50 sit ups

Stimulus:
Metabolic Conditioning

Cash Out:
Max Wall Sit + Stretch Matrix

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-6th-2012-workout-of-the-day-wod/feed/ 0 February 4th 2012 Workout of the Day – WOD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-4th-2012-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-4th-2012-workout-of-the-day-wod/#comments Mon, 06 Feb 2012 20:17:25 +0000 Coach D http://www.alchemycrossfit.com/?p=3590 Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
Muscle up Rows 2×5

Lift:
Clean – 1RM

Workout of the Day:
AFRAP in 8 min
plank
20 KB swings 24/16kg

1 min rest

AMRAP in 8 min
10 Ring push ups
5 KB snatch / arm 24/16kg

Stimulus:
Metabolic conditioning

Cash Out:
10 kip swings or kipping pull ups + Stretch Matrix

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-4th-2012-workout-of-the-day-wod/feed/ 0 February 3rd 2012 Workout of the Day – WOD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-3rd-2012-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-3rd-2012-workout-of-the-day-wod/#comments Mon, 06 Feb 2012 20:13:35 +0000 Coach D http://www.alchemycrossfit.com/?p=3582 Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
Max muscle up’s

Lift:
Press – 1RM

Workout of the Day:
3x
20 KB Swings 24/16kg
20 Weighted step ups
20 squats

Do not put KB down during round

Stimulus:
Strength Endurance

Cash Out:
5 skin the cat + Stretch Matrix

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-3rd-2012-workout-of-the-day-wod/feed/ 0 February 2nd 2012 Workout of the Day – WOD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-2nd-2012-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-2nd-2012-workout-of-the-day-wod/#comments Mon, 06 Feb 2012 20:11:06 +0000 Coach D http://www.alchemycrossfit.com/?p=3579 Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
1000m Row

Lift:
Deadlift – 1RM

Workout of the Day:
7x
30 Double unders
1 Snatch (1 attempt per round – increase load each round)

Score time & load

Stimulus:
Metabolic conditioning

Cash Out:
Stretch Matrix

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-2nd-2012-workout-of-the-day-wod/feed/ 0 February 1st 2012 Workout of the Day – WOD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-1st-2012-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-1st-2012-workout-of-the-day-wod/#comments Mon, 06 Feb 2012 20:08:40 +0000 Coach D http://www.alchemycrossfit.com/?p=3575 Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
Max muscle up’s

Lift:
Bench Press – 1RM

Workout of the Day:
10x
10 Push ups
10 Tuck jumps

Stimulus:
Strength Endurance

Cash Out:
Band Stretches

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-1st-2012-workout-of-the-day-wod/feed/ 0 January 31st 2012 Workout of the Day – WOD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-31st-2012-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-31st-2012-workout-of-the-day-wod/#comments Tue, 31 Jan 2012 23:21:30 +0000 Coach D http://www.alchemycrossfit.com/?p=3561 Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
Max KB swings in 3 min

Lift:
Back Squat – 1RM

Workout of the Day:
5x
5 HSPU
10 Deadlifts 225/155
15 Box Jumps 24/20

Stimulus:
Strength Endurance

Cash Out:
Stretch Matrix

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-31st-2012-workout-of-the-day-wod/feed/ 0 January 30th 2012 Workout of the Day – WOD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-30th-2012-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-30th-2012-workout-of-the-day-wod/#comments Mon, 30 Jan 2012 23:18:12 +0000 Coach D http://www.alchemycrossfit.com/?p=3558 Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
50 Wall balls

Lift:
SDHP – 1RM

Workout of the Day:
25 Turkish sit ups
1 Muscle up
20 Turkish sit ups
2 Muscle up
15 Turkish sit ups
3 Muscle up
10Turkish sit ups
4 Muscle up
5 Turkish sit ups
5 Muscle up

Stimulus:
Metabolic conditioning

Cash Out:
Band Stretches

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-30th-2012-workout-of-the-day-wod/feed/ 0 January 28th 2012 Workout of the Day – WOD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-28th-2012-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-28th-2012-workout-of-the-day-wod/#comments Sat, 28 Jan 2012 15:09:19 +0000 Coach D http://www.alchemycrossfit.com/?p=3554 Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
Max KB swings in 3 min

Lift:
Front Squat – 3RM

Workout of the Day:
“Christine”
3x
500m Row
12 Body weight deadlift
21 Box Jumps 24/20”

Stimulus:
Metabolic conditioning

Cash Out:
Stretch Matrix

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-28th-2012-workout-of-the-day-wod/feed/ 0 January 27th 2012 Workout of the Day – WOD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-27th-2012-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-27th-2012-workout-of-the-day-wod/#comments Fri, 27 Jan 2012 21:08:09 +0000 Coach D http://www.alchemycrossfit.com/?p=3551 Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
5x 100m Row sprints

Lift:
Deadlift – 3RM

Workout of the Day:
40 KB Swing 32/20
30 Push ups
20 Jump squats
30 KB High pulls 32/20
40 Wall ball 24/16

Stimulus:
Strength endurance

Cash Out:
Stretch matrix

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-27th-2012-workout-of-the-day-wod/feed/ 0 January 26th 2012 Workout of the Day – WOD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-26th-2012-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-26th-2012-workout-of-the-day-wod/#comments Fri, 27 Jan 2012 21:00:31 +0000 Coach D http://www.alchemycrossfit.com/?p=3548 Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
Max KB swings in 3 min

Workout of the Day:
“ANGIE”
100 pull ups
100 push ups
100 sit ups
100 squats

Stimulus:
Metabolic conditioning

Cash Out:
Stretch

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