Blue Coast CrossFit: 2012

Monday, December 31, 2012

31 Dec 12 Happy New Year WOD

Complete the year for time!!!

200m Run
31 KB SDHP 24/16
28 Pullups
31 KB Swings
30 Burpees
200m Run
31 Hang Power Snatch 75/55
30 K2E
31 Wall balls 20/14
31 Pushups
200m Run
30 Power Clean and Jerk 75/55
31 T2B
30 Box Jumps 24/20
31 HSPUs
200m Run

Happy New Year!!!

Sunday, December 30, 2012

29 Dec 12 Triplet

15 Min for 1 RM Snatch Grip Deadlift

Then

3 RFT

15 Box Jumps 24/20
12 Push Press 115/75
2 Rope Climbs

Friday, December 28, 2012

28 Dec 12 Lynne

5 Rounds Max Effort

Body Weight Bench Press

Pullups

Thursday, December 27, 2012

27 DEC 12 Hopper Deck

1 Person Draws a Card the rest kill the WOD

Each WOD is different

JT

Last Ascent

and

Randy

Wednesday, December 26, 2012

26 DEC 12 Games WOD

Games WOD
11.4

10 min AMRAP
60 Bar-facing burpees

30 Overhead squat 120/90

10 Muscle-ups

After 10 minutes complete record athlete's progress. Athlete completes round untimed if under 1 round.

Tuesday, December 25, 2012

24 Dec 12 The 12 Days of Christmas

12 Days of Christmas done like the song on the first day 1 Power snatch, 2nd day 1 Power snatch and 2 ring dips....Ends with 12 Thrusters...

1 Power Snatch 95/65
2 Ring Dips
3 Burpees
4 Pullups
5 Toes to Bar
6 Push ups
7 Air Squats
8 Lunges (4 ea leg)
9 Box Jumps (24/20)
10 Wall Balls (20/14)
11 KB Swings (24/16)
12 Thrusters (95/65)

Saturday, December 22, 2012

22 Dec 12 3 Christmas WODs

8:30 WOD, cause Luc is a Dork and ran out of time
5 RFT
200m sled drag 90/45
15 Wall Balls

10:30 Group WOD
5 RFT
200m sled drag 90/45
15 Wall Balls
1 Rope Climb

10:30 Sucker Bet for the BCCF Fantasy Football League

5km Run
Then
Fran
21-15-9
Thrusters 95/65
Pull-ups

Friday, December 21, 2012

21 DEC 12 Games WOD 11.6 They are coming!!!

WOD 11.6
7 min AMRAP of the
Thruster Ladder
Record Total reps for score

3 Thrusters 100/65
3 Chest to bar pullups
6 Thrusters
6 C2B
9-9, 12-12, 15-15.....