Saturday January 19th 2013

The Ruination Crossfit family would like to wish Coach Jenae a Happy 30th Birthday WOD A. “Goat” skill work – For 15 minutes practice your “Goat” of choice. Progressions will be provided for: Handstands, Muscle-ups, Upper body strength (pull-ups) and Double unders. B. In teams of three with one person working at a time, complete the following for time 3 Rounds of: 60 Kettle-bell swings (53/35) 50 Ground to...

Friday January 18th 2013

Catrina WOD A. Clean and Jerk, tech work – Break down the movement. Cover set-up, receiving position and all three pulls of the clean. Drill proper mechanics with manageable loads before increase to max effort attempts. B. Clean and Jerk 1-1-1-1-1-1 C. In teams of two, move through three stations trying to complete as many reps as possible of the following movements: 60 sec. Push-up 60 sec. rest 60...

Thursday January 17th 2013

Business partners and training partners, Mat and Dewey. WOD A. 3 Rounds (not for time) 15 Hip extension rest 30 sec. 20 Ab-mat sit-up (slow during eccentric) rest 30 sec. 30 sec. L-Sit on parallettes or rings (accumulate) B. 5 Minute AMRAP of 100 Meter sprint 20 Air squat Rest 5 Minutes – During rest, accumulate 2 minutes of a weighted plank (25#) C. 5 Minute AMRAP of 100′...

“Cupids Massacre” WODs

WOD #1 “Heartbreaker”  12 min AMRAP 7 Wall balls 25/20# (20/14#) 7 Froggies 14 Double Unders  – Partner A performs one round, then partner B does a round…   WOD #2 “Cupid Shuffle” For Time (8 min cap) 12-9-6 of Thrusters 135/95# (75/55#) Barbell lunges 135/95# (75/55#) – Both partners perform the reps at the same time but must do so in a synchronized fashion WOD #3 – FLOATER...

Wednesday January 16th 2013

Natalie WOD A. “Goat” skill work – For 15 minutes practice your “Goat”. Progressions sheets are still available, ask a coach. By now you should feel like your making some progress on these movements. If not, ask a coach for help. B. For time 3 Rounds 15 Handstand push-up 20 Wall ball 3 Rounds 15 Pull-up 10 Squat snatch – hang (95/65) 3 Rounds 15 Box jump over (24/20)...

Tuesday January 15th 2012

Jared learning how to do a box squat. Jared is one of 9 athletes taking on the “Get Jacked” challenge  WOD A. “Goat” skill work – For 15 minutes practice your “Goat”. Progressions sheets are still available, ask a coach. B. Build to a 3 rep max split Jerk – Tech work will be performed prior to the start of the exercise. This exercise is all about technique and...

Cupid’s Massacre

Friday – February 15, 2013 Open to all members of the CrossFit community! – 24 Intermediate Teams – 24 Advanced Teams – 5:00pm Athlete Check-In – 5:30pm WOD #1 – 5:30 – 7:40pm FLOATER WOD – 7:45pm WOD #2 – 9:30pm Award Ceremony – 2 Person Teams = 1 Man + 1 Woman – $99/Couple – Spectator Tickets = FREE! – Registration Opens 1-14-13 Sign up using the following...