Saturday April 13th 2013

WOD Crossfit Team WOD (9:00 am) Team of two with one person working at a time, complete the following… For time: 10-9-8-7-6-5-4-3-2-1 reps of: DB push press (50/35) – 30 Double unders after each round – Each athlete must complete rest 3 mins 3 rounds 30 Cal. Row 30 KB hang squat clean (53/35) 30 Box Jump (30/24) – One person works at a time – Complete the reps anyhow...

Friday April 12th 2013

WOD Tara and Andy WOD Prep… 1 mile run (easy pace) Sled pushes (light and fast) Stretches and mobility WODs A. Dead-lift X 3 rep OTM X 10 min @ 50% of Mondays max – Get tight and move the weight fast B. 2 Rounds Max rep unbroken Push-up rest 1 min 1 min Max rep ab-mat sit-up rest 2 min C.  “Jackie” 1000 Meter row 50 Barbell thruster...

Thursday April 11th 2013

Welcome back Daniel WOD Prep… “Flight simulator” 10-20-30-40-50 and back down… Unbroken double unders – Scaling and modifications will be covered in class 10 min – mobility and stretching A. For 10 min practice handstand holds, walks and push-ups B. 3 Rounds of: 15 Power clean (95/65) 15 Toes to bar rest 2 mins 3 Rounds fo: 10 Power clean (115/75) 10 Toes to bar Endurance Session (6:00 am)...

Wednesday April 10th 2013

Awesome training session today with some great people from around the Crossfit community WOD Prep… Ladder drills + Joint mobility 3 rounds of: 10 PVC pass throughs 10 Push press w/ barbell 30 sec./each samson stretch Finish with a 30 Burpees as fast as possible A. Build to a 3 rep max Push press – Build up over the course of about 6-7 sets – Rest 2-3 mins between...

Tuesday April 9th 2013

A packed house for the PM classes tonight. Summer is lining up to be pretty epic at Ruination Crossfit. WOD Prep… 400 Meter run Joint mobility + Dynamic range of motion drills 5 Rounds 15 Double unders 10 Jump squats A. For time: 21-15-9 Power Snatch (125/85) Ring Dip Cash out: 400 Meter sandbag run (60/40) 30 DB ground to overhead (45/30) PumpFit (10:00 am) Intro… 4 Rounds 1...

Monday April 8th 2013

Congratulations to Francis for his 185# snatch PR… Keep it up Now that the open is over, we will shift our training focus towards getting absolutely jacked and shredded for summer. Expect a couple of tough weeks ahead. Train hard! WOD A. Max effort dead-lift – establish a one rep max B. 3 sets of 10 walking lunge steps – rest 1 min b/t sets – increase weight each...

Saturday April 6th 2013

PumpFit crew from Thursday… BRUTAL! Crossfit Team WOD (9:00 am) In teams of two, with one person working at a time, complete the following for time 100 Wall ball 100 Ring dips 100 Kettle-bell swings (70/53) 200 Meter overhead barbell carry (135/95) – Every time barbell is removed from overhead position, teams must complete 30 air squat PumpFit (7:00 am) Intro… 2 Rounds 3 Min skip rope 400 Meter...