July 8th 2009 Workout of the Day – WoD

July 8, 2009 by Coach Morden
Filed under Workout of the Day

Warm UP:

Complete the following 3 times for time:

15 Shoulder Stretch
15 Torso Twists
15 s/side Samson Stretch
10 Push ups
10 PVC Thrusters
50 Skips
10 Pull Ups

Alchemy CrossFit Hamilton Workout of the Day:

[cf-benchmark wod=2 tag=Annie pic=yes]

[cf-scoreboard rx=no userinput=yes]

Tags: Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD)

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* Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
* Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
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