Hamilton's Alchemy CrossFit Workout of the Day

Buy In:
Jerk Complex

SPARQ-B:
Agility- Ladder Drills

Workout of the Day:
30-20-10
Body Rows
Jerks
MB Rebounds

Stimulus:
Metabolic Conditioning

Cash Out:
Max Ring Support

Hamilton's Alchemy CrossFit Workout of the Day

Buy In:
Max Ring Support

SPARQ-B:
Speed- Resisted Sprints

Workout of the Day:
5 Bent Over Rows
5 Pull Ups
3 Wall Climb
7x

Stimulus:
Strength Endurance

Cash Out:
Stretch

Hamilton's Alchemy CrossFit Workout of the Day

Buy In:
Max Pistols

SPARQ-B:
Speed- Falling Starts

Workout of the Day:
Lunge to Road
Run Around Building
10 Pull Ups
3x

Stimulus:
Strength Endurance

Cash Out:
Max Push Ups

Hamilton's Alchemy CrossFit Workout of the Day

Buy In:
Max Pistols

SPARQ-B:
Balance - MB Push Ups

Workout of the Day:
10 KB Swings
20 Double Unders
30 Squat Thrusts
4x

Stimulus:
Metabolic Conditioning

Cash Out:
20 Pull Ups

Hey everyone,

Yesterday we had 7 lost souls out to brave "Craigily's Inferno" an epic 2 hour workout taking them through Dante's 9 circles of Hell and back. They were victorious but may be scared for life...

check out what they did here:
http://forum.alchemycrossfit.com/viewtopic.php?f=12&t=154&start=0

Craig ran a fantastic event, and Glenn, Denise, Stacy, Sue, Rich, Sarah, and Justin put on an impressive showing.