Alchemy CrossFit, Hamilton Ontario

2008-01-16T15:24:00.001-05:00

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

check out Hamilton Ontario's Finest CrossFit facility 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

Post time to comments.

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

Post time to comments.

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

Post time to comments.

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.

Post load to comments.

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

Post time to comments.

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

Post time to comments.

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.

Post load to comments

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

Post load and time to comments.

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

Post load and time to comments.

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

Post time to comments.

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:

Post load and time to comments.

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.
Post load to comments.

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

Post load and time to comments.

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

Post load and time to comments.

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.

Post load to comments.

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.

2007-12-15T19:53:00.000-05:00

12/15/07 Workout of the Day (WoD)

Perform the following triplet 3 times for time:

25 1 Arm Overhead Walking Lunges (per arm)
25 Push Ups
25 Box Jumps

Post load and time to comments.

2007-12-15T19:51:00.000-05:00

12/14/07 Workout of the Day (WoD)

Clean
5 - 5 - 5 - 5 - 5 - 5 Reps.
Post load to comments.

2007-12-15T19:49:00.000-05:00

12/13/07 Workout of the Day (WoD)

Perform the following triplet 4 times for time:

10 Turkish Get Ups
20 Squats
30 Pull Ups

Post time and load to comments.

2007-12-12T14:20:00.000-05:00

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

Rest Day.

2007-12-11T09:17:00.000-05:00

12/11/07 Workout of the Day (WoD)

Push Jerk
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps.
Push for a new 1RM.
Post load to comments.

2007-12-10T23:24:00.000-05:00

12/10/07 Workout of the Day (WoD)

Complete the following series three times for time:

400m sprint
12 overhead squats
15 pull-ups

Post load and time to comments.

2007-12-09T11:26:00.002-05:00

12/09/07 Workout of the Day (WoD)

Squat
5 - 5 - 5 - 5 - 5 Reps.

Push for a new 5RM.

Post load for each round to comments.

2007-12-09T11:26:00.001-05:00

12/08/07 Workout of the Day (WoD)

Rest Day.

2007-12-09T11:23:00.000-05:00

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

1000m Row, then:

perform the following 4 times for time:

10 Deadlifts
30 Ball Slams
20 Squat Thrusts

Post load and time to comments.

2007-12-06T22:56:00.000-05:00

12/06/07 Workout of the Day (WoD)

Complete the following series without placing the bar on the ground between exercises. Load is strict press 5RM. Repeat 3X with rest between series if necessary.

5 Strict Press
10 Push Press
15 Push Jerk

Post load & time to comments.

2007-12-05T15:17:00.000-05:00

12/05/07 Workout of the Day (WoD)

"Christine"
Perform the following triplet 3 times for time:

500m Row
12 Deadlifts
21 Box Jumps

Post load and time to comments.

2007-12-05T15:16:00.000-05:00

12/04/07 Workout of the Day (WoD)

Rest Day.

2007-12-05T15:14:00.000-05:00

12/03/07 Workout of the Day (WoD)

Perform the following series 3 times for time:

1000m Row
50 Back Extensions
50 GHD Sit Ups

Post time to comments.

2007-12-02T12:54:00.000-05:00

12/02/ 07 Workout of the Day (WoD)

30 - 20 - 10 Rep rounds of the following couplet:

Push Press
Jumping Pull Ups

Post load and time to comments.

2007-12-02T12:51:00.000-05:00

12/01/07 Workout of the Day (WoD)

Deadlift
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps

Push for a new 1 RM.

Post load to comments.

2007-11-30T13:25:00.001-05:00

11/30/07 Workout of the Day (WoD)

Rest Day.

2007-11-29T07:05:00.000-05:00

11/29/07 Workout of the Day (WoD)

50 - 30 - 20 Rep rounds of the following couplet for time:

Wall Ball
Pull Ups

Please feel free to post time to comments.

2007-11-28T23:20:00.000-05:00

11/28/07 Workout of the Day (WoD)

Thanks to the Peel Police Tactical Unit for having us out to train with them today!

Here is the Workout we did:

Tabata Bottom to Bottom Squats

Then,
2 rounds of 1 minute each of the following stations, with 1 minute rest after the seventh minute.

Wall Ball
Flutter Kicks
Body Rows
Tuck Jumps
Push Ups
KB Swings
Skipping

Post your experience with this to comments.

2007-11-27T14:06:00.000-05:00

11/27/07 Workout of the Day (WoD)

Complete the following series 3 times for time:

500m Row
30 Squats
20 Wall Ball
30 Box Jumps

Please feel free to post time to comments.

2007-11-27T13:52:00.001-05:00

11/26/07 Workout of the Day (WoD)

Rest Day.

2007-11-25T16:28:00.000-05:00

11/25/07 Workout of the Day (WoD)

Squat
3 - 3 - 3 - 3 - 3 - 3 Reps.
Push for a new 3 RM.

Post load to comments.

2007-11-24T18:57:00.000-05:00

11/24/07 Workout of the Day (WoD)

Fight Gone Bad (3 rounds)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This is a 3 round version. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.

2007-11-24T18:56:00.000-05:00

11/23/07 Workout of the Day (WoD)

"Diane"
21-15-9 Rep rounds of:

225lbs Deadlift
Handstand Push Ups

Post time to comments.

2007-11-22T05:52:00.001-05:00

11/22/07 Workout of the Day (WoD)

Rest Day.

2007-11-21T21:14:00.000-05:00

11/21/07 Workout of the Day (WoD)

21 - 15 - 9 Rep rounds of the following triplet:

Lunge
Ring Dip
Body Row

Post time to comments.

2007-11-20T23:43:00.000-05:00

11/20/07 Workout of the Day (WoD)

Perform the following triplet 10 times without putting the Dumbbells down.

1 DB Clean
5 Front Squats
5 Overhead Presses

Please post load and time to comments.

2007-11-19T11:11:00.000-05:00

11/19/07 Workout of the Day (WoD)

Push Press
3 - 3 - 3 - 3 - 3 - 3 - 3 Reps.

Push for a new 3RM.

Please feel free to post load to comments.

2007-11-19T11:09:00.000-05:00

11/18/07 Workout of the Day (WoD)

Rest Day.

2007-11-17T19:50:00.000-05:00

11/17/07 Workout of the Day (WoD)

30 - 20 - 10 Rep rounds of the following triplet:

Thrusters
Push Ups
Deadlifts

Please feel free to post load and time to comments.

2007-11-16T05:57:00.000-05:00

11/16/07 Workout of the Day (WoD)

Complete the following 3 times for time:

500m Row
21 KB Swings
12 Pull Ups

Please feel free to post load and time to comments.

2007-11-15T14:31:00.000-05:00

11/15/07 Workout of the Day (WoD)

"CrossFit Total"

1 Squat
1 Deadlift
1 Overhead Press

Read about it here!
More technical competition info here.

Please feel free to post load to comments.

2007-11-14T12:25:00.001-05:00

11/14/07 Workout of the Day (WoD)

Rest Day.

2007-11-13T10:22:00.000-05:00

11/13/07 Workout of the Day (WoD)

"Annie"
50 - 40 - 30 - 20 - 10 Rep Rounds of the following couplet:

Double Unders
Sit Ups

Please feel free to post time to comments.

2007-11-12T13:13:00.000-05:00

11/12/07 Workout of the Day (WoD)

Angie
Compete the following for time:

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Please feel free to post time to comments.

2007-11-12T13:12:00.000-05:00

11/11/07 Workout of the Day (WoD)

Squat
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 Reps.

Push for an new 1RM.

2007-11-10T17:09:00.000-05:00

11/10/07 Workout of the Day (WoD)

Rest Day.

2007-11-09T23:39:00.000-05:00

11/09/07 Workout of the Day (WoD)

10-9-8-7-6-5-4-3-2-1 Rep rounds of the following triplet:

1 Arm Over Head Lunge (Per Arm)
DB Clean
DB Shoulder Press (Standing)

Please feel free to post load and time to comments.

2007-11-08T07:04:00.000-05:00

11/08/07 Workout of the Day (WoD)

1000M Row

Then 21 - 15 - 9 Rep Rounds of the following:

Box Jumps
KB Swings
Pull Ups

Please post load and time to comments.

2007-11-08T07:01:00.000-05:00

11/07/07 Workout of the Day (WoD)

Complete the following series 4 times for time:

6 Push Press
30 Sit Ups
20 Push Ups
10 Pull Ups

Feel free to post load and time to comments.

2007-11-06T07:07:00.000-05:00

11/06/07 Workout of the Day (WoD)

Rest Day.

2007-11-05T00:05:00.000-05:00

11/05/07 Workout of the Day (WoD)

Complete the following series for time:

50 Squats
50 Box Jumps
50 Push Press
800m Sprint
50 Pull Ups
50 Ball Slams
50 Thrusters

Please feel free to post load and time to comments.

2007-11-05T00:03:00.000-05:00

11/04/07 Workout of the Day (WoD)

Squat
5 - 5 - 5 - 5 - 5 Rep rounds.
Push for a new 5 RM.
Please feel free to post load and time to comments.

2007-11-05T00:02:00.000-05:00

11/03/07 Workout of the Day(WoD)

21 - 15 - 9 Rep rounds of the following triplet:

Thrusters
Push Ups
Push Press

Please feel free to post load and time to comments.

2007-11-02T07:13:00.001-04:00

11/02/07 Workout of the Day (WoD)

Rest Day.

2007-11-01T05:57:00.000-04:00

11/01/07 Workout of the Day (WoD)

30 - 20 - 10 Rep Rounds.

KB Swings
Push Press
Lunges

Please feel free to post load and time to comments.

2007-11-01T05:55:00.000-04:00

10/31/07 Workout of the Day (WoD)

800m Sprint
Then complete 15-12-9-6-3 Rep rounds of the following:

Lunges (Per Leg)
Push Ups
Pull Ups

Then finish with another 800m Sprint

Please feel free to post load and time to comments.

2007-10-30T07:02:00.000-04:00

10/30/07 Workout of the Day (WoD)

Complete the following for time:

1000m Row
50 Box Jumps
25 Pull Ups
25 Strict Presses

Please feel free to post load and time to comments.

2007-10-29T12:43:00.001-04:00

10/29/07 Workout of the Day (WoD)

Rest Day.

2007-10-29T12:41:00.000-04:00

10/28/07 Workout of the Day (WoD)

100 Pull Ups for time.

Please feel free to post time and if scaled to comments.

2007-10-27T22:10:00.000-04:00

10/27/07 Workout of the Day (WoD)

Since its the Cert...

Fight Gone Bad

3 rounds of 1 minute each of the following, with 1 minute rest between:

Wall Ball (20lbs)
Sumo Deadlift Hi-Pull (75lbs)
Box Jump (24 inches)
Push Press (75 lbs)
Row (Calories)

Please feel free to post score (total number of reps - calories for rowing - completed in all three rounds) to comments.

2007-10-26T07:48:00.000-04:00

10/26/07 Workout of the Day (WoD)

Jerk
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps.
Push for a new 1RM.

Please feel free to post load to comments.

2007-10-26T07:46:00.000-04:00

10/25/07 Workout of the Day (WoD)

Rest Day.

2007-10-24T13:16:00.000-04:00

10/24/07 Workout of the Day (WoD)

20 Explosive Squats
20 10 second hold in the bottom Squats
20 20 seconds up 20 seconds down Squats
20 Squats with your 10RM (take breaths at the top to recover)
Max Pull Ups

Please feel free to post feelings, number of reps and load to comments.

2007-10-24T13:12:00.000-04:00

10/23/07 Workout of the Day (WoD)

"Cindy"

5 Pull Ups
10 Push Ups
15 Squats

Max Rounds in 20 minutes.

Please feel free to post number of rounds completed to comments.

2007-10-24T13:11:00.000-04:00

10/22/07 Workout of the Day (WoD)

Clean
5 - 5 - 5 - 5 - 5 Reps
Push for a new 5RM

Please feel free to post load to comments.

2007-10-21T20:52:00.000-04:00

10/21/07 Workout of the Day (WoD)

Rest Day.

2007-10-20T10:00:00.000-04:00

10/20/07 Workout of the Day (WoD)

Complete the following serries for time:

50 Squats
50 Push Ups
50 Wall Ball
1000M Row
50 Turkish Get Ups
50 Pull Ups
50 KB Swings

Please feel free to post load and time to comments.

2007-10-19T12:29:00.000-04:00

10/19/07 Workout of the Day (WoD)

"Jackie"

Complete the following for time:

1000m Row
45 Thrusters
25 Pull Ups

Please feel free to post load and time to comments

2007-10-18T07:11:00.000-04:00

10/18/07 Workout of the Day (WoD)

Perform 3 rounds of the following series for time:

30 KB Swings
50 Body Rows
20 Strict Press

Please feel free to post load and time to comments.

2007-10-17T23:33:00.000-04:00

10/17/07 Workout of the Day (WoD)

Rest Day.

2007-10-15T22:52:00.000-04:00

10/15/07 Workout of the Day (WoD)

Deadlift
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps.
Push for a new 1RM.

Please feel free to post load to comments.

2007-10-14T17:15:00.000-04:00

10/14/07 Workout of the Day (WoD)

Complete 10 rounds of the following series for time:

5 Pull Ups
10 Push Ups
15 Body Rows
20 Walking Lunges

Please feel free top post time to comments.

2007-10-13T16:50:00.000-04:00

10/13/07 Workout of the Day (WoD)

"Cindy"
Complete as many rounds of the following triplet as possible in 20 minutes:

5 Pull Ups
10 Push Ups
15 Squats

Post number of rounds completed to comments.

2007-10-12T18:57:00.001-04:00

10/12/07 Workout of the Day (WoD)

Rest Day.

2007-10-11T15:27:00.000-04:00

10/11/07 Workout of the Day (WoD)

Strict Press
5 - 5 - 5 - 5 - 5 Reps.

Push for a new 5RM.

Please feel free to post load to comments.

2007-10-10T16:03:00.000-04:00

10/10/07 Workout of the Day

GO VOTE! ( I don't care who for - just be active in the democracy we are fortunate enough to have) then...

Complete 5 rounds of the following couplet:

50 Squats
12 Pull Ups

Please feel free to post time to comments.

2007-10-09T07:05:00.000-04:00

10/09/07 Workout of the Day (WoD)

"Grace"

30 Cleans (135lbs) for time.

Post load and time to comments.

2007-10-08T16:36:00.001-04:00

10/08/07 Workout of the Day (WoD)

Rest Day.

2007-10-06T09:47:00.000-04:00

10/06/07 Workout of the Day (WoD)

Tabata (8 rounds of 20 sec work, 10 sec rest) the following:

Row
Lunges
Pull Ups
Squat Thrusts
Push Press

Please feel free to post load and lowest number of reps in any round for each exercise to comments.

2007-10-05T08:21:00.000-04:00

10/05/07 Workout of the Day (WoD)

Complete 5 rounds of the following series:

40 Squats
25 Back Extensions
12 Pull Ups
30 Wall Ball or KB Swings

Please feel free to post time to comments.

2007-10-04T07:17:00.000-04:00

10/04/07 Workout of the Day (WoD)

Front Squat
5 - 5 - 5 - 5 - 5 Reps.

Push for a new 5RM.

Please feel free to post load to comments.

2007-10-03T21:14:00.000-04:00

10/03/07 Workout of the Day (WoD)

Rest Day.

2007-10-02T10:38:00.000-04:00

10/02/07 W0rkout of the Day (WoD)

21 - 15 - 9 Reps of the following triplet:

Sumo Deadlift Hi Pull
Pull Ups
Push Ups

Please feel free to post load and time to comments.

2007-10-01T13:59:00.000-04:00

10/01/07 Workout of the Day (WoD)

Complete the following series for time:

1000m Row
30 Pull Ups
60 Body Rows
50 DB Cleans

Please feel free to post load and time to comments.

2007-09-30T05:47:00.000-04:00

09/30/07 Workout of the Day (WoD)

Complete the following series. The 5 rep exercises are at your 5RM.

5 Front Squat
20 Push Ups
5 Front Squat
30 V-Ups
5 Back Squat
10 Turkish Get Ups (Per Side)
5 Back Squat
15 Hanging Knees to Elbows
5 Deadlifts

Please feel free to post load to comments.