• Friday February 22nd 2013

    By paul
    In February 21, 2013
    On WODs
    Jesseca Written By: Coach Jenae Dimitruk Living in Southern California and being a CrossFitter makes it hard to not develop an enormous sense of pride for our military.  Not only is a major Marine base located just 40 miles south of here, but Ruination CrossFit is home to quite a few current and former military members. Almost every single one of us knows someone who is active duty military....
  • Thursday February 21st 2013

    By paul
    In February 20, 2013
    On WODs
    Julia, Lauren & Carmen WOD Prep… 2 rounds :30 sec GHD sit-up :30 sec  rest :30 sec Ring dip :30 sec rest :30 sec Burpee Box jump over (20″) :30 sec rest 5 min – banded mobility + stretches Skill… Practice Skin the cats, inversions, levers and other ring gymnastic skills for 10 minutes A. 7 Rounds of: 300 Meter row 10 pistols Cash out… 50′ Dog Sled pulls...
  • Wednesday February 20th 2013

    By paul
    In February 19, 2013
    On WODs
    Stephen WOD Prep… 5 min Double under practice Joint mobility + Banded/roller mobilization (overhead/rack position+ T-spine) A. 3 Rounds (not for time) 2-3 Rope climbs 20 sec. L-sit 1-5 Muscle-up or 12 C2B pull-up – Work on efficiency and the skill of these three high level gymnastic exercises – Coaches will provide scaling and modification B. In 5 minutes build to a 3 rep max push jerk Immediately into…...
  • Tuesday February 19th 2012

    By paul
    In February 18, 2013
    On WODs
    Cole   WOD Prep… 3 Rounds of: 250 meter row 10 PVC overhead squat 15 Ring rows 5 min – band/roller mobility (press + overhead) A. 3 sets of: 10 DB press (heavy for 10 unbroken) rest 15 sec 10 Strict pull-up rest 1 min B. For time: 30 Power clean (185/135) rest 5 min C. 15 Minute AMRAP of: 10 Kettle-bell swing (70/53) 10 Burpee 10 HR push-up...
  • Monday February 18th 2013

    By paul
    In February 17, 2013
    On WODs
    Tonia and Darin WOD Over the next six weeks our focus will be the two olympic lifts, the snatch and the clean & jerk. Every Monday and Wednesday you will see some variation of olympic weightlifting as a skill or strength session during your regular workout. The goal is to drill proper set-up and receiving positions as well as correct any inefficiency during the three pulls. Come to class...
  • Saturday February 16th 2013

    By paul
    In February 15, 2013
    On WODs
    Andrea WOD CrossFit Team WOD (9:00 am) In teams of 4 (2 men & 2 women) complete the following for time 400 meter run (relay style) 100 Dead-lift (185/135) – men and women must complete 100 reps 100 Pull-up – men and women must complete 100 reps 2K row (must rotate after 250 M. guy, girl) 100 Shoulder to overhead (95/65) – men and women must complete 100 reps...
  • Friday February 15th 2013

    By paul
    In February 14, 2013
    On WODs
    Jeff with some “Jazz hands” at the Next Level Invitational Just a reminder that Friday is our “Cupids Massacre” team competition starting at 5:00 pm. The gym will be closed for “open gym” starting at 10:00 am, and classes at 3:30 and 5:30 will be canceled. Classes will resume back to normal schedule on Saturday morning at 7:00 am. Thank you for your cooperation. If you are a competitor please...

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