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