"The Hitchcock"

AMRAP 20

12 KB Swings

8 Pullups

10 box jumps/20 step ups

Run \ short

122011

7 -10 rounds or 20 minutes

30 yard sprint

10 squats

30 yards sprint

10 supermans

30 yard sprint

10 situps/flutter kicks

Re test Monday

Two Parts (12 minute each)

A. 30 step ups, 15 sit-ups, cone-run
B. 30 walking lunges, 15 push-ups, cone run

we will rest 2 minutes between A and B

Want more?

Add to it...

Lunge or step up with weight over head, run with your weight. Or just keep it and challenge yourself to do more.

Friday

Hi guys... Lief is sick and I'm trying to get stuff ready for the holiday party.

If you want to WOD, pick something and re-test.

12.14.11

20 AMRAP

Inside Run

20 squats

25 sit-ups

10 box jumps

RE TEST- October 17th.

30 minute amrap

A) 15 min :

10 pull-ups

10 squats

short run

B) 15 min:

10 KB Swings

10 Burpees

short run-

we will split into two groups.

One group will
start with A and the other with group B. When the clock hits 15 minutes, we will
switch to the opposite exercises.

121211

AMRAP 20

12 Push-ups
12 sit-ups
11 squats
short run

121411

WOD: AMRAP 20

12 SDHP
10 box jumps \ 20 step ups
8 Toes to Bar
Cone Run

AMRAP 25

1 cone run
10 push presses (plate, kb, wall ball, PVC)
10 Box Jumps / 20 step ups
10 Knees to Elbows /Toes to Bar

IF you are looking for a workout on Sunday our gym is doing a full mission profile fundraiser. This workout will be challenging, scalable, totally one thousand percent doable. Full Mission Profiles simulate objectives in the field of a hero. Lief will be programming the mission if you have questions, and we would love the underground to come see our box(aka gym)

HOLIDAY WITH A HERO FULL MISSION PROFILE FUNDRAISER
Holiday with a Hero is partnering with Carson City CrossFit to hold a Full Mission Profile workout open to the public and for all fitness levels on Sunday, December 11th, at 9:00 am, at Carson City CrossFit, 403 Hotsprings road, Suite 2 . A suggested donation for the fundraiser to participate . Carson City CrossFit will donate 100% of the proceeds to Holiday with Hero in hopes to reach as many children in the community identified a federally homeless, living in shelters or doubling up with another family, they currently have over 200 families they services. Holiday with a Hero provides Carson City Children a buddy from law enforcement, uniformed service personnel or other public service to holiday shop with a gift certificate.

You can sign up for Holiday with a Hero Full Mission Profile by emailing Jill@carsoncitycrossfit.com

The workout will be modified for all fitness levels.

Carson City CrossFIt will also donate all proceeds from Tee shirt sales until December 14th through our online store.

120511

AMRAP 20


5 burpees
10 push-ups
15 squats

L2: Ring Push-ups and jumping squats

Friday December 2

AMRAP 25

Run
10 KB Swings
20 lunges
5 burpee pullups

December 1

AMRAP 20

10 push-ups
10 superman's
10 sit-ups
cone run