Friday March 8th 2013

Aaron Crossfit Games Open WOD 13.1 17 Minute AMRAP of: 40 Burpee (Must jump to 6″ above reach) 30 Snatch (75/45) 30 Burpee 30 Snatch (135/75) 20 Burpee 30 Snatch (165/100) 10 Burpee Snatch (210/120) Master Loads (55+) 45/35 75/55 100/75 120/90

Thursday March 7th 2013

Jon “Feet straight, knees out” Rosenberg WOD Prep… Crossfit Warm-up X 15 reps PVC pass throughs Overhead squat Dips Pull-up Sit-up Hip extension 5 min – overhead and squat mobility A. Build to a 5-3-1 rep max Overhead Squat -Pull barbell from rack and press or jerk it in overhead position with very wide overhand grip. Position toes outward with wide stance. Maintain bar behind head with arms extended. Descend until...

Wednesday March 6th 2013

Nadim Today is the day, welcome to the Crossfit Games “Open” season “Do not let what you can’t do, interfere with what you can do” – John Wooden Remember, there is still time to register for the “Open”. The next five weeks is a great way to stay motivated and also give you another reason to train hard, eat right and stay consistent in your efforts to become better. Hope to see...

Integrity And Crossfit

Our good friend and owner of Redwolf Crossfit getting a “no rep” by Crossfit Games head judge Adrian Bozman As the Crossfit Games Open kicks off we must be reminded about why we do what we do when we are inside the four walls of the gym. Why are we busting our asses through nasty workouts, lifting weights that are heavy and make us feel uncomfortable? Why do we...

Tuesday March 5th 2013

Kat WOD Prep… Row 750 meters 15 back extension 30 sit-up 5 min – Mobility (squat/dip/receiving position) A. 5 rounds of: 10 Back squat @60-65%, rest 30 sec. 3-5 muscle-up, rest 30 sec. 5 High box jump from seated position (24″-40″) rest 3 min B. For time: “Elizabeth” 21-15-9 reps of Power cleans Ring dips PumpFit (10:00 am) Intro… 15 minutes to complete: 100 meter burpee broad jump –...

The 2013 CrossFit Games Open is Approaching!

WHAT IS THE CROSSFIT GAMES OPEN? The CrossFit Games is a three-stage test of fitness, comprised of the Open, Regionals, and the world championships.  The season kicks off with the Open, the most inclusive competition in the world.  In order to identify the fittest, we invite everyone in the world to compete in the Open (register here). Every Wednesday, from March 6 to April 3, an Open workout is posted....

Monday March 4th 2013

Good luck Julie…..The whole Ruination Crossfit will miss you! WOD Prep… 3 Rounds 100 Jump rope singles 10 Burpee 5 min – banded mobility (squat/front rack/pressing) A. Build to a max effort squat thruster + Split jerk – Perform a squat clean thruster then return the barbell to the front rack position and perform a split jerk B. OTM X 7 minutes 5 Split jerk (135/95-185/135) – Start light...