http://www.alchemycrossfit.com Committed to Building your Extraordinary. Fri, 19 Mar 2010 12:22:31 +0000 http://backend.userland.com/rss092 en Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles Warm up: Complete the following 2 times: 10 Dips 10 Straight Leg Body Rows Airplane Walk 400M Run Buy In: Max Ring Push Ups in 1 minute Strength Work: Squat 7 sets of 3 reps building to 3 moderate sets at 90% of 3RM Alchemy Crossift Workout ... http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-18th-2010-workout-of-the-day-wod/ Happy St. Paddy's Day! Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles Warm up: 10 Push Ups 10 Pull Ups 10 Overhead Squats 10 Reverse Hyperextensions 3 times throught he above, then: Agility Ladder Drills Buy In: 400M Sprint Strength Work: Deadlift 7 sets of 3 reps building to a 3RM Alchemy Crossift Workout of the Day: Today’s ... http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-17th-2010-workout-of-the-day-wod/ Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles Warm up: 10 Dips 10 Sit Ups 15 Mountain Climbers 15 Pull Ups 10 Balance Reaches Buy In: 20 Precision Jumps Strength Work: Push Press 7 sets of 3 reps building to a 3RM Alchemy Crossift Workout of the Day: Today's Focus is Metabolic Conditioning and Explosive Hip ... http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-16th-2010-workout-of-the-day-wod/ Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles Warm up: 5 L-Pull Ups 10 OHS 5 Hand Stand Kick Ups 10 V-ups 30 Second Wall Sprint Buy In: 3 x Max Double Unders Alchemy Crossift Workout of the day: Today's Focus is Strength Endurance and Midline stabalization. 1000M Row 50 Sit Ups 750M Row 50 Hanging Knees ... http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-15th-2010-workout-of-the-day-wod/ Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles Warm up: 3 rounds of: 10 Double Unders 10 Squats 10 Pushups 10 Body Rows Buy In: 6 x 100 Sprint Alchemy Crossift Workout of the day: Five rounds of: EVA - 30 KB Swings 30 Pullups Cash Out: Max pushups http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-4-2010-workout-of-the-day-wod/ This article was taken from: www.yaledailynews.com Dynamic stretching By Monica Mark Staff Reporter Play almost any sport at any level and chances are you will be called to stretch beforehand. The typical routine is well-known and widespread: Reach for your toes, hold the stretch for 10 or 15 or 30 seconds, release and move ... http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/dynamic-stretching-3/ Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles Warm up: Three rounds of: 5 hand stand push ups 10 Sprawls 10 groiners 10 body rows Max L-Sits Buy In: 20 Box Jumps for height Alchemy Crossift Workout of the day: Three rounds of: 1000 m Row 20 Pull ups 20 Push ups Cash Out: Max Double Unders http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-3rd-2010-workout-of-the-day-wod/ Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Anklesower Snatch Warm Up: Three rounds of: Inch Worm 20 boot strappers 10 pushups 20 situps Buy In: 500 m Row Alchemy Crossift Workout of the day: Four rounds of: 30 Jumping Ring Dips 10 Kettle Bell Swings Cash Out: 30 Sec Frog Stand http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-2nd-2010-workout-of-the-day-wod/ Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles Warm up: Down and up Elbows high and outside Muscle Snatch Snatch Land Snatch Drop Hang Power Snatch Buy In: 500 m Row Alchemy Crossift Workout of the day: GRACE Cash Out: Vertical Jump Training http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-1st-2010-workout-of-the-day-wod/ Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: Swinging Leg Walk 10 Sprawls 10 Box Jumps 10 Supermans Buy In: 3 attempts at Max Double Unders Alchemy CrossFit Workout of the Day: Today’s focus is Metabolic Conditioning. Begin with: Snatch Pulls 3 - 3 - 3 - ... http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-26th-2010-workout-of-the-day-wod/