• Merry Christmas!!!!!

    By paul
    In December 24, 2012
    On WODs
    Personalize funny videos and birthday eCards at JibJab!     The entire Ruination Crossfit staff would like to wish you and your family a Merry Christmas and a happy holiday. Cheers!
  • Christmas Eve!

    By paul
    In December 23, 2012
    On WODs
    One half of the winning team from the “Shredded Santa” challenge Monday December 24th 2012 9:00 am WOD “Ruination 12 days of X-mas” 1 Dead-lift (335/225) 2 burpee box jump over (30″/24″) 3 Thruster (115/75) 4 pull-up (c2b) 5 Hang DB squat clean & jerk (45/25) 6 push up 7 Kettle-bell swing (70/44) 8 OH walking lunge (45/25) 9 Wall ball shots (20/14) 10¬†Calorie row 11 One arm DB...
  • Saturday December 22nd 2012

    By paul
    In December 21, 2012
    On WODs
    Aaron fighting to lock out during a max effort weighted push up Saturday December 22nd 2012 7:00 & 9:00 WOD In teams of two, both members must complete the following movements and reps. One person working at a time. “The Grinch” For time: 15-12-9-6-3 reps of: Back squat (135/95) Pull-up 15-12-9-6-3 reps of: Shoulder to overhead (115/75) Burpee 15-12-9-6-3 reps of: Hang power snatch (95/65) 200 Meter relay run...
  • Friday December 20th 2012

    By paul
    In December 20, 2012
    On WODs
    The fellas from the 6am knocking out some handstand push ups Friday December 20th 2012 5:00, 6:00, 7:00 & 9:00 am 5:30 pm WOD A. For form: 3 rounds of: 15 Hollow rock (perfect form!!!!) 10 Kick to handstand (use wall support for scaling) 5 Candlestick or backward roll – Take your time and treat this as a skill session B.¬†“Shredded Santa” Baseline 4 Minute AMRAP 10 Med-ball clean...
  • Thursday December 20th 2012

    By paul
    In December 19, 2012
    On WODs
    The 6am crew prepping for the WOD with some mobility work Thursday December 20th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A 1. Shoulder press 6, 9, 12 (80-85%, 75-77.5%, 65-70% of 1RM) A 2. DB renegade row 10, 10, 10 (Go as heavy as possible) Rest 2-3 min – Treat this as a couplet. Rest is only about 10-15 sec between exercises...
  • Wednesday December 19th 2012

    By paul
    In December 18, 2012
    On WODs
    Not sure if you guys know this, but Coach Noe has magical powers. Wednesday December 19th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. “Silent Night” For time: 20 Overhead squat (155/105) 20 Box jumps overs (24″/20″) 20 Push jerks (155/105) 20 Power cleans (185/135) 20 Overhead lunge (45/25) 20 Burpee pull-up Recovery/Mobility/Flexibility 1 min/each – banded shoulder distraction 1 min/each – quad...
  • Tuesday December 18th 2012

    By paul
    In December 17, 2012
    On WODs
    Stacey moving fast with some barbell push presses Tuesday December 18th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. In 10 Min find a max effort weighted push-up – If unable to perform a full range of motion push-up perform the following: OTM X 10 min Odd min – Push-up X 5-10 reps Even min – Ring or static bar dips X 5-10...

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