http://www.alchemycrossfit.com Committed to Building your Extraordinary. Fri, 05 Mar 2010 19:41:05 +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: 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/ 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: Inch Worm 5 Strict Pull Ups 10 Push Ups 15 Supermans 10 Box Jumps 5 HK2E Buy In: 25 Perfect Push Ups Alchemy CrossFit Workout of the Day: Today’s focus is Strength Endurance. Begin with: Deadlift 3 - 3 - 3 ... http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-25th-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: 15 sec Frog Stand 5 Strict Pull Ups 15 sec Tuck L-Hang 15 Supermans Then, complete the following Speed drills 3 times each: 15 Seconds Wall Sprint Power Skips (for height) Jumping Lunges for distance Buy In: 20 Box ... http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-24th-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: Stradle Squat 10 Push Ups 10 Pull Ups 10 Dips 10 HK2E 20 Sit ups Buy In: 500m Row Lift: 3RM Clean Alchemy CrossFit Workout of the Day: One full Tabata of each of the following: Press Mountain Climbers Floor Press Sit Ups Push Press Cash ... http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-23rd-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: 20 Double Unders 10 Stradle Burpees 10 Kipping Swings 20 Sit ups Buy In: 500m Row Lift: 3RM Press Alchemy CrossFit Workout of the Day: 5 Deadlifts 10 Pushups 15 HK2E Cash Out: Stretch http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/february-22-2010-workout-of-the-day-wod/