Monday December 10th 2012

By paul
In December 9, 2012
On WODs
762 Views

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Shannon showing control for the judges at the Legendary Competitor Olympic lifting meet

Congratulations to RCF athletes Jenna and Jeff H. for their awesome performance this weekend at the Legendary Competitor competition. Also, a big pat on the back to our Crossfit teens competitors Cole W., Mitchell, Christopher and  Dakota. These boys took down the Pirates Of Fitness teen competition Saturday at the Anaheim Sports Complex and represented very well. Keep it up guys!

Monday December 10th 2012
5:00, 6:00, 7:00 & 9:00 am
4:30, 5:30 & 6:30 pm

WOD

A. 2 Rounds
10 Dowel passes
10 Overhead squat (PVC or Barbell)
10 Hip Extension
10 Dips
10 Pull-ups
10 Sit-up

B. “Figgy  Pudding” A.K.A “Angie”

100 Pull-up
100 Push-up
100 Abmat Sit-up
100 Air squat

– Prep your hands, have a game plan and come ready to take down this infamous workout. Scaling and movements standard will be covered before the start of the WOD.

C. Mobility/Recovery

1 min/side – roll IT bands
1 min/side – rack position stretch w/bands off rig
2 min – T-spine smash with roller, barbell or lacrosse ball
2 min/side in each position – super squat sequence

 

Weekly Member Challenge # 1
A new series we are adding to the weekly programming. Every Sunday night a challenge will be posted for the members of Ruination Crossfit to take on. Athletes will have until Saturday of each week to complete the challenge and post their score to WODTogether. This is meant to be fun and to encourage people to put in a little extra work throughout the week. Enjoy!

“Tabata” (20 sec on/10 sec off) Airdyne X 20 minutes
– Accumulate as many calories as possible over the course of the 20 minutes. Go hard!

Taylor – 433 Cal.
Paul – 437 Cal.

Ready to get started?

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