Workout of the Day (WoD)

August 21st 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Warm Up with the following: Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Ankles (flexion/extension/rotation) Hamstrings Then 3 rounds of the following: 10 Squats 10 Sit Ups 10 Press 10 Stiff Leg Deadlift 10 Tuck... Continue »

August 20th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Warm Up with the following: Dynamic Mobility Stretches: Shoulders Hips Hamstrings Quads Hip Flexors Then 1 time through the following series: 30 Wall Ball 30 Sit Ups 30 Good Mornings 30 Tuck Jumps Alchemy CrossFit... Continue »

August 19th 2009 Workout of the Day – WoD

Finally a bit of a temperature break in Hamilton – it has been crazy humid but that hasn’t slowed down the Alchemy CrossFit crew. We’re back at it with a quick MET CON workout today. Alchemy CrossFit Movement Preparation:... Continue »

August 18th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Warm Up with the following: Dynamic Mobility Stretches: Overhead Squats Good Mornings Samson Stretch Shoulder Inlocates/Dislocates Torso Twists Then Agility Ladder Drills: 2 foot high knees forwards 2 foot high knees lateral (each way) 4... Continue »

August 17th 2009 Workout of the Day – WoD

Another Hot day in Hamilton today – but that didn’t stop the crew at Alchemy CrossFit from tearing up a quick MET CON workout. Alchemy CrossFit Movement Preparation: Warm Up with the following: Dynamic Mobility Stretches Shoulders Hip Flexors... Continue »

August 16th 2009 Workout of the Day – WoD

Well, we are off from Hamilton to Toronto to train with a bunch of Russian KettleBell experts today – it should be fun in a muscle searing kind of way! Alchemy CrossFit Movement Preparation: Warm Up with the following:... Continue »

August 15th 2009 Workout of the Day – WoD

Alchemy CrossFit movement preparation: Warm Up with the following: Shoulder Dislocates/Inlocates Squats Dips Shoulder Dislocates/Inlocates Overhead Squats Push Ups Shoulder Dislocates/Inlocates Front Squats Stotts Press 15 reps each 2 times through increasing weight each round. Alchemy CrossFit Workout of... Continue »

August 14th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Warm Up with the following: Dynamic mobility stretches: Shoulder girdle/chest Thoracic spine Hips Low Back Hamstrings Quads Continue warming up with the following circuit: Pull Ups Push Ups Squats Bent over rows Incline Push Ups... Continue »

August 13th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Warm Up with the following circuit: Lateral Hurdles Push Ups 2 foot Ladder Sit Ups Depth Jumps Body Rows 45 seconds on and 15 seconds rest at each station, go through the circuit 3 times... Continue »

August 12th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Warm Up with the following: MTS Lunge series – Combine these three lunges with the following reaches. Forward Lunge Lateral Lunge Rotational Lunge Toe Reach Overhead Reach Same side lateral Reach Opposite side lateral Reach... Continue »