Wednesday, January 16, 2008

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

Friday, January 11, 2008

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

Monday, January 07, 2008

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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Sunday, January 06, 2008

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.

Saturday, January 05, 2008

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

Rest Day.

Friday, January 04, 2008

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.

Thursday, January 03, 2008

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.