Monday January 14th 2013

Tonia with her coaches, Darin and Rich. She took forth place this weekend at the OC Throwdown after fighting it out through six grueling workouts. Tonia, you made us so proud! Full interview coming this week. WOD A. 20 rep max Back Squat – Warm up and build to a 20 rep max back squat.If you completed all 20 reps last week look to complete with 5-10 more pounds....

Protected: Week # 1 “Get Jacked Challenge” Programming

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Saturday January 12th 2013

Tonia at The 2012 Crossfit Games So-cal Regionals. Having a blast! Good luck to one of the most bad ass chics we have at Ruination Crossfit. Tonia Osbourne is competing in one of the biggest “fastest exerciser” events in Southern California. Come at and support her as she shows off what hard work and dedication can do. This is a two day event held at the OC Fairgrounds and...

Friday January 11th 2013

Gunz WOD A. “Goat” Skill work – For 15 minutes practice your first of the year “Weakness”. Stick with the same movement as you practiced on Monday 1/7 and Thursday 1/10. Make sure you have a direction and know what you are trying to work towards each time we do this. After each skill session you should feel like your making progress and getting closer to turning the “Goat” into...

Thursday January 10th 2013

Joe and Rolla WOD A. “Goat” Skill work – For 15 minutes practice your first of the year “Weakness”. Stick with the same movement as you practiced on Monday 1/7 B. 12 minute AMRAP of: 30 Thruster (65/45) 30 Thruster (95/65) 30 Thruster (135/95) 30 Thruster (185/115) – Crossfit Games Open prep. Gotta dig deep for this one! Recovery/Mobility/Flexibility Spend 5 Mins in the bottom of a squat (as...

Wednesday January 9th 2012

T-Bone holding it down at open gym WOD A. Build to a max effort 2 rep Dead-lift standing on elevated platform @ 3″ (35# yellow plate) – This exercise is going to be very different for most of you. Be smart, build up slowly and listen to your body if its telling you to call it. Getting set up/warmed up for this lift takes extra mobility work and stretching...

Tuesday January 8th 2012

Bri using her hips to get the heavy ball up and over her shoulder WOD A. Every 30 seconds X 5 mins Alternate between: 3-8 Ring dips 10-30 Double unders B. Build to a 3 rep max effort weighted pull-up. If still on a band perform 7 sets of 3 dead-hangs on the most challenging band possible. Rest :90-2:00 min between efforts. C. 5 Rounds of: 500 Meter row/on...