Thursday February 28th 2013

Head to head on the airdyne WOD AMRAP in 4 minutes 15 Handstand push-up 20 D-ball ground to over shoulder (150/80) rest 3 min AMRAP in 6 minutes 15 Handstand push-up 20 D-ball ground to over shoulder (150/80) 25 Toes to bar rest 5 min For time: 15 Handstand push-up 20 D-ball ground to over shoulder (150/80) 25 Toes to bar 30 Shoulder to overhead (165/115) Endurance Session (6:00...

Wednesday February 27th 2013

10 am PumpFit crew WOD Prep… 3 Min skip 500 Meter row 5 Min mobility (Overhead+squat+thoracic spine) A. Build to a challenging heaving snatch balance (10:00 min) – Pull bar from rack.  Focus on a short and quick dip and drive, followed by a fast drop under the bar catching it at the bottom of an overhead squat B. For time: 30 Thruster (135/95) 1000 Meter row 50 Wall...

Tuesday February 26th 2013

The early days of Ruination Crossfit WOD Prep… Run 400 Meters 5 min – Joint mobility (leg swings, arm rotations, trunk circles + static stretches) 3 -5 sets of: 40 yard resisted sprints rest 90 sec. A. 3 Rounds (not for time) 12 Kettle-bell snatch (pick a weight which you can perform the movement correctly) 15 GHD sit-up 3 Box jumps (build up to a height which challenges you...

Monday February 25th 2013

PumpFit plank WOD Prep… 500 Meter row 5 min – ladder drills 5 min – handstand practice 5 min – mobility (hips + receiving position) A. Build to a challenging high (hip crease)  hang full clean – Work on position and speed from the high hang position B. 30-25-20-15-10-5 reps of: Pull-up push-up Air squat Weekly Member Challenge # 11 2 min Max reps 20″ box jumps – Hip...

Saturday February 23rd 2013

 Cupids Massacre advanced division winners Cupids Massacre intermediate division winners Crossfit Team WOD (9:00 am) “Freeway” Teams of four (two male, two female) complete in a follow the leader format. Athletes can’t rotate till all members complete reps required for each station… 2 Rounds of: 25 Kettle-bell SDHP (97/70) 15 Burpee w/ jump on 45# plate 75 Double-under 21 DB thruster (35/20) 400 meter sandbag run (60/40) – Full...

Friday February 22nd 2013

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

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...