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Workout of the Day (WoD)

June 8th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Plank SPARQ-B: Quickness Lift: Thrusters – 5RM Workout of the Day: 3x Farmer Bookmark on Delicious Digg this post Recommend on Facebook Share on Linkedin share via Reddit Share... Continue »
By Coach D | 08 June 2011 | Workout of the Day | , , , , , , , |    

June 7th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 3 Trips across monkey bars SPARQ-B: Reaction Lift: Bench Press – 5RM Workout of the Day: AMRAP in 10 min 10 Burpee Box Jumps 10 Push press 75/55# Stimulus: Metabolic... Continue »
By Coach D | 08 June 2011 | Workout of the Day | , , , , , , , |    

June 6th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 5 skin the cats SPARQ-B: Agility Lift: Back Squat – 5RM Workout of the Day: Bookmark on Delicious Digg this post Recommend on Facebook Share on Linkedin share via Reddit... Continue »
By Coach D | 07 June 2011 | Workout of the Day | , , , , , , , |    

June 4th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 10 sprint starts SPARQ-B: Speed Lift: Deadlift – 1RM Workout of the Day: 5x 5 Deadlift 315/205# 20 Double Unders Stimulus: Strength Endurance Cash Out: Free Handstand Bookmark on Delicious... Continue »
By Coach D | 06 June 2011 | Workout of the Day | , , , , , , , |    

June 3rd 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Distance Broad Jump SPARQ-B: Balance Lift: Front Squat- 1RM Workout of the Day: ANNIE Bookmark on Delicious Digg this post Recommend on Facebook Share on Linkedin share via Reddit... Continue »
By Coach D | 03 June 2011 | Workout of the Day | , , , , , , |    

June 2nd 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 2x Prowler Push SPARQ-B: Quickness Lift: Clean – 1RM Workout of the Day: AMRAP in 7 min 1 Clean – B/W 5 Front Squat – B/W 100m Farmers Walk 90/50#... Continue »
By Coach D | 02 June 2011 | Workout of the Day | , , , , , , |    

June 1st 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 400m Sprint for time SPARQ-B: Reaction Lift: Bench Press – 1RM Workout of the Day: Bookmark on Delicious Digg this post Recommend on Facebook Share on Linkedin share via Reddit... Continue »
By Coach D | 01 June 2011 | Workout of the Day | , , , , , , , , , |    

May 31st 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Muscle ups SPARQ-B: Agility Lift: Back Squat- 1RM Workout of the Day: AFRAP in 10 15 Push press 115/75# Max Ring Support THEN 800m Run Stimulus: Strength Endurance Cash... Continue »
By Coach D | 31 May 2011 | Workout of the Day | , , , , , , |    

May 30th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Muscle ups SPARQ-B: Speed Lift: Sumo Deadlift Highpull – 1RM Workout of the Day: 3x 400m Run 10 push ups 15 supine body rows 20 KB swings 25 box... Continue »
By Coach D | 31 May 2011 | Workout of the Day | , , , , , , , |    

May 28th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 15 OH squats SPARQ-B: Balance Lift: OH Squat 3RM Workout of the Day: TEAMS of 3 Row 3000m 150 jumping ring dips 150 wall ball 150 double unders 150 push... Continue »
By Coach D | 29 May 2011 | Workout of the Day | , , , , , , |    
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