• 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′...
  • Wednesday January 16th 2013

    By paul
    In January 15, 2013
    On WODs
    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

    By paul
    In January 14, 2013
    On WODs
    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...

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