Workout of the Day (WoD)

April 25th 2012 Workout of the Day – WOD

Hamilton CrossFit - Workout of the Day at Alchemy CrossFit Buy In: Prowler push Lift: Squat – 3×5 Workout of the Day: AMRAP in 12 50’ lunges 20 burpees 50’ lunges 20 ring dips Stimulus: Metabolic conditioning Cash Out:... Continue »

By Coach D | 26 April 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

April 24th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 3×5 muscle up / muscle up row Lift: Deadlift – 3RM Workout of the Day: 3x 10 TGU (total) 10 1-arm/1-leg deadlifts (per arm/leg) 10 Windmill press / side Stimulus:... Continue »

By Coach D | 24 April 2012 | Workout of the Day | ab workout, Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton Ontario, KettleBells, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

April 23rd 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Lift: Deadlift – 3×20 Workout of the Day: TABATA… burpees press 45/35 double unders thrusters 45/35 Stimulus: Metabolic conditioning Cash Out: Stretch Bookmark on Delicious Digg this post Recommend on Facebook Share... Continue »

By Coach D | 23 April 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, Tabata, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

April 21st 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Lift: Deadlift – 3×20 Workout of the Day: 3x 1 min stations row KB swing body rows (jump) ring dips (jump) pull ups rest 1 min Stimulus: Metabolic conditioning Cash Out: Stretch... Continue »

By Coach D | 21 April 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, KettleBells, Pull Ups, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

April 20th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 40 1-arm/1-leg deadlift Lift: Deadlift – 3RM Workout of the Day: 3x Max L-sit 20 T2B 20 reverse hypers Rest 2 min Score total L-sit time Stimulus: Strength endurance Cash... Continue »

By Coach D | 20 April 2012 | Workout of the Day | ab workout, Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, Pull Ups, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

April 19th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 3×10 hollow rocks Lift: Squat – 3×5 Workout of the Day: 21-15-9 weighted step ups / leg pull ups 400m sprint Stimulus: Metabolic conditioning Cash Out: Stretch Bookmark on Delicious... Continue »

By Coach D | 19 April 2012 | Workout of the Day | ab workout, Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, Pull Ups, Running, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

April 18th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 2x 10 plyo push ups Lift: Squat – 3×5 Workout of the Day: 10x 1 Deadlift @ 3RM 10 sprawls Stimulus: Strength endurance Cash Out: Stretch Bookmark on Delicious Digg... Continue »

By Coach D | 18 April 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

April 17th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 20 Lateral box jumps Lift: Deadlift – 3RM Workout of the Day: 3-6-9-12-15-18-21-24-etc Thruster 105/75# Clean pull AMRAP in 10 Stimulus: Metabolic conditioning Cash Out: Stretch Bookmark on Delicious Digg... Continue »

April 16th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Lift: Deadlift – 3×20 Workout of the Day: 10x 5 supine body rows 10 KB high pulls 32/24kg Stimulus: Strength endurance Cash Out: Stretch Bookmark on Delicious Digg this post Recommend on... Continue »

By Coach D | 18 April 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, KettleBells, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

April 14th 2012 Workout of the Day -WOD

Hamilton’s Alchemy CrossFit Workout of the Day Lift: Deadlift – 3×20 Workout of the Day: AFRAP in 6 L-sit 20 Renegade rows w/ push up 1 min rest AMRAP 15 RecFem leg lifts 15 supermans short shuttle Stimulus: Strength... Continue »

By Coach D | 14 April 2012 | Workout of the Day | Alchemy CrossFit, BootCamp, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Hamilton fitness, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

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