• Monday November 12th 2012

    By paul
    In November 11, 2012
    On WODs
    Monday November 12th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. 3 Sets of: 10 Back squat (use 75-80% of 1RM) rest 30 – 45 seconds 7 – 10 Push-up holding DB (look to get full range of motion while maitaining a rigid trunk and lower body) 7 – 10 DB row (45/30) (each arm) rest 30 – 45 seconds 60 second Jump...
  • Saturday November 10th 2012

    By paul
    In November 9, 2012
    On WODs
    The beginning Saturday November 10th 2012 7:00 & 8:00 am 9:00 – 9:30 FREE Nutritional Q & A with Coach Harry  This is an educational piece for anyone looking to get a kick start with their nutrition during the tough Holiday Season. Its open to all Ruination Crossfit members. Shredded Santa Teams and competitors are encouraged to attend this. 9:30 – 10:30 am Competitor “Try outs” WOD Teams of four complete:...
  • Friday November 9th 2012

    By paul
    In November 8, 2012
    On WODs
    Trevor and Jason working through Wednesdays “Mainsite” chipper Friday November 9th 2012 FREE “Community Workout” 5:00, 6:00, 7:00 & 9:00 am 5:30 pm WOD “Shredded Santa” Baseline 4 Minute AMRAP 10 Med-ball clean (20/14) 10 Push press rest 1 minute 3 Minute AMRAP Row max distance (meters) rest 2 minutes 2 Minute AMRAP Kettle-bell swing (53/35) rest 3 minutes 1 Minute AMRAP Box jump overs (30/24) – For jump...
  • Thursday November 8th 2012

    By paul
    In November 7, 2012
    On WODs
    Jon R. and Carmen knocking out some handstand push-ups Thursday November 8th 2012 5:00, 6:00, 7:00 and 9:00 am 4:30, 5:30, 6:00 (Barbell Club), 6:30 pm WOD  Warm-up/Skill – 5 sets of: 2 Turkish Get-up (alternate arms) 3 Sotts press (build in  load over the course of the 5 sets) A. In 15 minutes, build to a Max effort 3 position Snatch (From the floor, Knee, high hang) –...
  • A Fun Mainsite Chipper

    By paul
    In November 6, 2012
    On WODs
    Frank putting everything he has into an over the head “Slam ball” throw **** REMINDER **** This Friday is our first “Community Workout”.  All classes on Friday November 9th will be open to friends and family of Ruination Crossfit. We hope to see a few new faces. Wednesday November 7th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD Warm-up/skill – 50 Meter  heavy “dog...
  • Back To The Old Class Schedule

    By paul
    In November 5, 2012
    On WODs
    The 6am class getting nuts   We took a survey in hopes to get some feedback about class time preference and a few other things. The “Nation” responded to the survey with over forty replies…. Awesome! So, that being said, our class schedule will return back to the morning classes starting on the hour. Expect some schedule changes as well as more class times available in the future. Free...
  • Some Fresh & New Programming For The Week

    By paul
    In November 4, 2012
    On WODs
    New Ruination Members Dave and Megan with their 16 month old son, welcome to the family you guys. This week we will be following a program created by coach Harry. You’ll see some classic stuff mixed with a bit of targeting towards the olympic lifts and strength elements. Hope you guys enjoy it. If you have not completed the “Competitor Try Out WOD #1” and are interested in seeing...

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