Saturday May 4th 2013

WOD (Crossfit Team WOD) A. Burpee “Roxanne” B. In teams of four complete the following: 250 Double unders 100 Meter buddy carry (each) 200 Kettle-bell swing (53/35) 100 Meter buddy carry (each) 150 Push-up w/ feet on plate 100 Meter buddy carry (each) 100 Toes to bar 100 Meter buddy carry (each) – With one person working at a time PumpFit (7:00 am) Intro… 5 Rounds 100 Singles +...

Friday May 3rd 2013

WOD Prep… 3 Sets (not for time) 200 Meter run 10 PVC pass throughs 1 Turkish get-up (each side) 3-5 Muscle ups or 7 pull-up (strict) A. Sumo Dead-lift @ 55-60% X 4 reps X 8 sets – rest :60 sec B. Bench press @ 60-65% X 5 reps X 8 sets -rest :60 sec C. In teams of two, with one person working at a time… 2 Rounds 2...

Thursday May 2nd 2013

  WOD “1st Of The Month Painstorm” For time: 21-15-9 reps of Thruster (95/65) Burpee Power snatch (115/95) Pull-up Dead-lift (185/135) Pistol – 400 Meter run after each round Endurance Session (6:00 am) A. 5 x 500 Meter row, rest 2 min B. 4 x 400 Meter run, rest 2 min C. 3 x 1:00 min max calories ont he Airdyne Barbell Club (7:00 am) A. 1 Snatch +...

Wednesday May 1st 2013

  WOD Prep… 400 Meter run 4 rounds 5-10 Pull-up (dead hang) – rest 1 min 5 min banded mobility A. Build to a 3 rep max bench press – rest 2-3 mins between heavy efforts B. Push press 3 X 3 – increase across the three sets – rest 2 min between sets C. For time: 20 Handstand push-up 5 Rope climbs 30 Double unders 3 Rope climbs...

Tuesday April 30th 2013

WOD Prep… 3  Rounds 50 Singles + 20 Double unders 12 GHD sit-up or 24 Butterfly ab-mat sit-up 7-10 ring dips 5 min shoulder mobility A. For time: 15-12-9-6 reps of Power clean (135/95) 200 Meter run after each round B. 3 sets of: 100 sled push (heavy as possible) rest 30 sec. 200 Meter farmer carry (heavy) rest 2 minutes PumpFit  Intro… 2500 Meter row (teams of two,...

Monday April 29th 2013

Jenae WOD Prep… Row 750 Meters 3 rounds of: 12 KB Sumo dead-lift high pull (heavier) 24 Double unders 5 min mobility A. Build to a 3 rep max sumo dead-lift B. Build to a 2 rep max back squat C. AMRAP 2 min Thruster (95/65) D. AMRAP 3 min 5 C2B Pull-up 7 Box jump (24/20)

Free Skills Workshops

WE WANT YOU TO SUCCEED!  This Summer, will be hosting a series of FREE skills workshops every other Saturday at 8am!   Each week we will activate a link in our WOD Together Shop to sign up. Workshops are open to current Ruination members only.  In order to give specialized attention, each of these classes will be limited to the first 15 members who sign up. Upcoming Workshops: June 1………Pull-Ups...