CrossFit Games WOD 12.4

12 Min AMRAP

150 Wall Ball shots 20/14
90 Double Unders
30 Muscle Ups

Essentials Graduation!! Welcome to group all!!!

Filthy Fifty for our Graduation today!!!

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16/8 kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good morning with PVC
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Congratulations

Kat, Theo, Lori, Mel, Jacob, Roberta, and Holly, you guys did awesome can't wait to WOD with you guys in group.   Welcome to our ohana!!

The hip destroyer; snatches and rowing

5 Rounds for Time

10 Snatches 95/65
500m Row

15 MIN AMRAP Doubles, Power cleans, K2Es

15 MIN As many rounds as possible

50 Doubles unders
10 power cleans 135/95
10 Knees to Elbows

Thrusters and Ring Pushups

21-15-9

Thrusters 95/65
Ring Pushups

For time
__________

1 Rope Climb

Clean and Jerk

Clean and Jerk

1-1-1-1-1-1-1

We support Operation Homefront!!

 Blue Coast CrossFit is supporting Operation Homefront.  We are collecting donations for kids of deployed Soldiers, Sailors, Airmen, and Marines who are in need to use at school for this year.  So drop your items off in the box in the front office so our service men and service women's kids in need can do a little better in school this year. 

Items should be able to fit in box.  Things like notebooks, scissors, rulers, pencils, and pens would make some great donations.  We started with a bunch of little things. 


For more info see link below. 

Operation Homefront Hawaii

Muscle Ups/ Front Squats/ Run

4 Rounds for time

5 Muscle Ups
15 Front Squats 155/105
400m Run

Saturday Partner WOD

20 MIN AMRAP
Row for distance
while other partner drags sled 90/60
Score total distance

Kettlebell Grace

Kettlebell Grace

30 Kettlebell Clean and Jerks

24KG/20 KG

Bear Complex

5 rounds for time

7 sets of Power Clean, Front Squat, Push Press, Back Squat, Push press

Bar must tap ground at each clean

Can not rest the bar on ground when you start round or you restart the round at 0 reps

You must add weight each round

Make it heavy...25 minute time cap

Pose Running with Coach Robio

Pose Running seminar starts in July. Class will be on Wednesdays and Fridays with day 1 starting at 6pm Friday 6 Jul with last day on Monday 30 Jul.

Each class includes warmup, skills, drills, running and cool down.

We have 2 committed right now and class will be limited to 6 people. If you are interested please contact lucien@bluecoastcrossfit.com.

For BCCF members cost is 8 punchs of your card. You will be charged for all 8 classes once you commit.

For non members. Cost is 80$, we offer discounts for teachers, miltary, Law enforcement and firefighters.

You do not have to have gone thru basics and essentials to go to class

Snatches, Toes to Bar, and Box Jumps

4 RFT
10 Snatches 135/95
10 Toes to Bar
10 Box Jumps 30/24

Josh needs shinguards!!  :)  Get well soon Coach!

SDHP and Push Jerk

19 Jun 12

21-18-15-12-9-6-3

SDHP
Push jerk

18 JUN 12 Michael

18 JUN 12 WOD Michael

800m Run

50 Back Extension

50 Ab-mat situps

3 Rounds for time



Shortened basics started today!

Everyone killed it today! Great job coach Keola Whitney, Mickey, & Chris congrats on taking that first step.

We exist four our clients and athletes, if we don't offer a class at time you want approach us about it, we listen.

Today's WOD is Hopper Deck!!

Come in pick a card, kill the WOD!

reebok test