Complete as many rounds as possible in 20 minutes of the following:
- 15 Thrusters
- 5 Pull Ups
- 15 Box Jumps
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CrossFit - Forging Elite Fitness moved to www.alchemycrossfit.com
About Me
- Coach
- Hamilton, Ontario, Canada
- Certified CrossFit Level 2 Trainer NCCP - Level 1 Boxing Coach (Trained) NSCA - CPT
The CrossFit Journal: Knowledge for Elite Fitness
Contact Us
Alchemy CrossFit is located at:
67 Frid St, Unit 14, Hamilton, Ontario
Just minutes from the 403, McMaster Universty, and Downtown Hamilton.
Phone: 289-389-3595
CrossFit Superstar Eva Twardokens Calendar
World Class Fitness in 100 Words
- 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.
- Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
- Regularly learn and play new sports.
The "Official" CrossFit Warm-Up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
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April
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- 04/30/07 Workout of the Day (WoD)Perform the follo...
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- 04/27/07 Workout of the Day (WoD)Complete the foll...
- 04/26/07 Workout of the Day (WoD)3 Rounds for time...
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- 04/24/07 Workout of the Day (WoD)21 - 15 - 9Push P...
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- 04/22/07 Workout of the Day (WoD)"Fran"21 - 15 - 9...
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- 04/16/07 Workout of the Day (WoD)3 rounds for time...
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- 04/11/07 Workout of the Day (WoD)Push Jerk3 - 3 - ...
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- 04/09/07 Workout of the Day (WoD)Rest Day.Were you...
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- 04/08/07 Workout of the Day (WoD)Deadlift3 - 3 - 3...
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- 04/06/07 Workout of the Day (WoD)"Karen"Complete t...
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- 04/04/07 Workout of the Day (WoD)Bench Press5 - 5 ...
- 04/03/07 Workout of the Day (WoD)Complete as many ...
- 04/02/07 Workout of the Day (WoD)"CrossFit Total" ...
- 04/01/07 Workout of the Day (WoD)Rest Day.
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Disclaimer
The information contained in this website is strictly for informational purposes. You should consult a physician before beginning any new nutrition, exercise, or dietary supplement program. New exercises should be learned under the guidance of a certified strength and conditioning professional.
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