November 26th 2009 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: 10 Push Ups 20 Squats 10 Dips 20 Pull Ups Then, complete the following Zig Zag cone drills 3 times each: Sprint/Backpedal Sprint, inside pivot, shuffle zigzag sprint Buy In: 2 minutes max rep sit ups Alchemy CrossFit Workout of ...

November 25th 2009 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: 10 MB Cleans 10 Wall Ball 10 Skin The Cat 10 Pull Up Buy In: Max time Plank Alchemy CrossFit Workout of the Day: Today’s focus is Metabolic Conditioning. Begin with: Front Squat 3 - 3 - 3 ...

November 24th 2009 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 High Pulls 10 DiveBomber Push Ups 15 Overhead Squats 10 Body Rows 15 Double Unders Buy In: Max Rep Pull Ups (minimum of 10 pull ups) Alchemy CrossFit Workout of the Day: Today’s focus is Strength Endurance.  ...

November 23rd 2009 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: 10 Skin the cats 10 Burpees 10 Presses 10 Hanging Knees to Elbows Then 5 times through the 3 Cone Drill. Buy In:1 min max rep air squats, 1 min rest, repeat 3 times. Alchemy CrossFit Workout ...

November 20th 2009 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: 10 Dips 10 Full Squat Cleans 10 Body Rows 10 Groiners 10 Sit Ups Buy In: 20 Double Unders in the fewest sets possible. Alchemy CrossFit Workout of the Day: Today’s focus is Strength Endurance.  Load, form and ...