Friday March 29th 2013

Michael Varciag WOD Prep… 750 Meter row 20 walking lunge steps 20 Push-up 15 PVC pipe pass throughs 1 min/each – super squat sequence 5 min – Mobility WOD (front rack/hamstrings/hips) Easy 10 min build up to a moderate clean and jerk. Practice efficient cycling of reps and not working against your body. CrossFit Games Open WOD 13.4 7 Minute AMRAP of: 3 Clean and Jerk (135/95) 3 Toes...

Thursday March 28th 2013

Andy WOD Prep… 400 Meter run 10 Toes to bar 10 Kettle-bell swing 20 Toes to bar 20 Kettle-bell swing 5 min – hip & shoulder mobility A. Build up to a 3 rep max back squat – After build up take 85% of heaviest load and perform 2 sets of max reps, rest 3 min B. 3 Rounds of 15 wall walks 30 Box Jump (24/20) 300 Meter...

Wednesday March 27th 2013

Happy Birthday pops! WOD Prep… 5 min – Ladder Drills 400 Meter run 15 PVC pass throughs 2 Min – Super squat sequence A. 3 Rounds (not for time) 50 Double unders 8 dead hang pull-ups 5-15 HSPU (rep range based on skill level/add deficit if proficient) B. For time: 4 Rounds 400 Meter run 15 Hang power clean (135/95)

Softball Anyone?

Ruination has taken steps to get a Co-Ed Softball Team together for the Spring!   We need at least 10 people to sign up (at least 4 of which need to be girls).   No more than 16 total players to a team. –   Games begin April 9th and will run until about mid-July. –   Games will be played on Tuesday evenings in/around Aliso Viejo –  ...

Tuesday March 26th 2013

Welcome back Kurt WOD Prep… 500 Meter row 15 Box jump 15 Hip extension 12 wall ball 5 min – Joint Mobility + MWODs (hamstring/low-back/hip) A. Dead-lift 5-5-5-5-5 – Build to a max increasing weight over the course of the five sets B. For time: 15-12-9-6-3 reps of: Overhead squat (95/65) Burpee pull-up Power snatch (95/65) – 20 sec L-sit after each round PumpFit (10:00 am) Intro… 3 rounds...

Monday March 25th 2013

The 9am class is fit! WOD Prep… 3 min – double-under practice 20 Back extensions 20 Push-up 20 Overhead squat 250 Meter row 5 min – Mobility (Front rack/squat) A. 3 Rounds (not for time) 3-5 bar muscle-up or 10 Chest to bar pull-ups 10 Kettle-bell push press 10 Ring dips B. 2 Rounds for time: 400 Meter run 35 Kettle-bell swings (53/35) 15 Push-jerk (165/115)

Saturday March 23rd 2013

Harry briefing his Marines for their workout Crossfit team WOD (9:00 am) In teams of four, complete the following… Build to a max effort Front squat (10:00 min) – Teams will get one rack. All four members must establish a one rep max. – Score is teams total weight Then… 200 Meter run 30 Dead-lift (205/145) 15 Burpee 200 Meter run 30 Thruster (115/75) 20 Handstand push-up 200 Meter...