Alchemy CrossFit Hamilton

2008-01-16T15:24:00.000-05:00

Our New Site is up and running - including the Workout of the Day Blog
www.crossfithamilton.com

check it out here

2008-01-11T11:39:00.000-05:00

Sorry for the delay in posting new workouts we are migrating to a new integrated site with a new blog tool and should be back up to normal in a few more days

2008-01-07T15:00:00.000-05:00

01/07/08 Workout of the Day (WoD)

Complete 40 - 30 - 20 - 10 Rep rounds of the following series:

Burpees
1 Arm Overhead Lunges
Tuck Jumps

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2008-01-06T20:54:00.000-05:00

01/06/08 Workout of the Day (WoD)

Complete 4 rounds of the following series, for time:

30 Squats
20 Back Extensions
10 Push Ups

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2008-01-05T14:35:00.000-05:00

01/05/08 Workout of the Day (WoD)

Rest Day.

2008-01-04T06:03:00.000-05:00

01/04/08 Workout of the Day (WoD)

Complete the following series for time:

50 Box Jumps
50 Pull Ups
50 1 Arm Overhead Lunges (Per Leg)
50 Burpees
1000M Row
50 Ball Slams

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2008-01-03T15:06:00.000-05:00

01/03/08 Workout of the Day (WoD)

Squat
5 - 5 - 5 - 5 - 5 Reps.
Do a set of 20 push ups as rest between sets.
Push for a new 5RM.

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2008-01-02T22:35:00.000-05:00

01/02/08 Workout of the Day (WoD)

Complete 10 rounds of the following circuit for time:

15 Squats
5 Lunges
15 Box Jumps
15 Squats

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2008-01-01T09:09:00.000-05:00

01/01/08 Workout of the Day (WoD)

Rest Day.

Happy New Year!

2008-01-01T09:06:00.000-05:00

12/31/07 Workout of the Day (WoD)

3 rounds of the following triplet, for time:

15 Pull Ups
30 GHD Sit Ups
45 GHD Back Extensions

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2007-12-30T11:11:00.000-05:00

12/30/07 Workout of the Day (WoD)

Push Jerk
5 - 5 - 3 - 3 - 1 - 1 - 1 - 1 - 1 Reps.
Push for a new 1RM.

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2007-12-29T09:23:00.000-05:00

12/29/07 Workout of the Day (WoD)

Complete 3 sets of each couplet, with the 50 squats as a nice rest in between:

30 Burpees
30 Body Rows

then, 50 Squats

30 Tuck Jumps
30 KB Swings

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2007-12-28T06:02:00.001-05:00

12/28/07 Workout of the Day (WoD)

Rest Day.

2007-12-28T06:00:00.000-05:00

12/27/07 Workout of the Day (WoD)

Complete the following couplet 3 times for time:

30 KB Snatches (per arm)
30 Pull Ups

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2007-12-28T05:58:00.000-05:00

12/26/07 Workout of the Day (WoD)

"Jackie"

For time:

1000M Row
50 45lbs Thrusters
30 Pull Ups

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2007-12-25T11:10:00.000-05:00

12/25/07 Workout of the Day (WoD)

Merry Christmas Everyone!

And in that spirit we bring you the 12 days of Christmas workout direct from CrossFit Seattle:

A one hundred yard Sprint
Two Bear-crawls and a one hundred yard Sprint
Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Twelve Rocking pistols, Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Enjoy! Post load and time to comments.

2007-12-24T14:05:00.001-05:00

12/24/07 Workout of the Day (WoD)

Rest Day.

2007-12-23T11:00:00.000-05:00

12/23/07 Workout of the Day (WoD)

For time: 50 Man-Makers at 1/2 bodyweight.

Go hard and it could make you feel like this:

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2007-12-22T09:07:00.000-05:00

12/22/07 Workout of the Day (WoD)

Deadlift
5 - 3 - 3 - 1 - 1 - 1 - 1 - 1 Reps
Rope Climb between sets, then rest.

For max weight, not for time. Push for a new 1RM.
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2007-12-21T22:35:00.000-05:00

12/21/07 Workout of the Day (WoD)

Perform the following serries 3 times for time:

20 Thrusters (95lbs Men, 65lbs Women)
10 Box Jumps
20 Push Ups
10 Pull Ups

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2007-12-20T12:55:00.000-05:00

12/20/07 Workout of the Day (WoD)

Rest Day.

2007-12-20T12:51:00.000-05:00

12/19/07 Workout of the Day (WoD)

Complete the following serries 3 times for time:

30 Sit Ups
20 Pull Ups
10 KB Snatches

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2007-12-18T14:28:00.000-05:00

12/18/07 Workout of the Day (WoD)

Strict Press
5 - 3 - 3 - 3 - 1 - 1 - 1 - 1 - 1 Reps.
Push for a new 1 RM.

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2007-12-18T14:25:00.000-05:00

12/17/07 Workout of the Day (WoD)

Complete 5 sets of the following series for time:

50 Lunges
25 Body Rows
25 Squat Thrusts

Post time to comments.

2007-12-16T11:12:00.000-05:00

12/16/07 Workout of the Day (WoD)

Rest Day.