• Thursday January 24th 2013

    By paul
    In January 23, 2013
    On WODs
    Brian WOD A. 3 sets of: 5 Tire flips (big/small) rest 30 seconds 7 Slam ball over shoulder throw (35/25) rest 30 seconds 9 Glute ham raise or Hip extension (use a spotter) rest 30 seconds B. 10 sets of: 2 Dead-lift @50% of 1RM – Rest 30 sec. – Body position must be tight and reps must be fast. This exercise is all about recruiting the glutes and...
  • Wednesday January 23rd 2013

    By paul
    In January 22, 2013
    On WODs
    Paul WOD A. “Goat” Skill work – For 15 minutes practice your “Goat” of choice. Keep track of your progress and how things are going. B. “Thirty seconds Gone Bad” 5 Rounds :30 sec max rep Pull-up :30 sec rest :30 sec max rep Thruster (135/95) :30 sec rest – Score is total reps completed for each individual movement Recovery/Mobility/Flexibility 3 Min – Airdyne (keep watts below 120) 2...
  • Tuesday January 22nd 2013

    By paul
    In January 21, 2013
    On WODs
    Duncan WOD A. Build to a 3 rep max floor press – Use a close grip (14-16″) B. For time: 800 Meter run then… 5 Rounds of 7 Ground to overhead (135/95) 14 Overhead squat (135/95) FInish with… 800 Meter run Recovery/Mobility/Flexibility 2 Min/each – banded shoulder distraction with external rotation Spend 5 Min in the bottom of a squat – Feet straight, knees out! Competitor WOD (team) A....
  • Monday January 21st 2013

    By paul
    In January 20, 2013
    On WODs
    Our competitors at the “Battle Of The Boxes” WOD A. “Goat” Skill work – For 15 minutes practice your skill of choice. Progressions are available from coaches. B. 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. C. Crossfit Games Open WOD 12.1 7 Min AMRAP of: Burpee...
  • Saturday January 19th 2013

    By paul
    In January 18, 2013
    On WODs
    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

    By paul
    In January 17, 2013
    On WODs
    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

    By paul
    In January 16, 2013
    On WODs
    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′...

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