State of the Nation 2014
Join Us For Our 2nd Annual In-House Competition…
Saturday, November 15th
8:00am – 3:00pm
Open to all members of Ruination CrossFit. This is an individual competition.
There will be 3 divisions: Fun – Intermediate – Advanced. If you are not sure which division you should participate in, please contact a Ruination Coach to discuss.
Registration Begins Saturday, October 11th. WODs are listed below. Competition fee is $20/athlete. We are working on some fun prize packs!
Advanced Division Registration
Intermediate Division Registration
If you cannot compete but wish to still be involved in this amazing event please consider being a judge! Cool swag, our undying gratitude and the chance to yell “no rep”!
WOD #1 : “Code Red”
500 meter max effort row
(5 minute time cap, rest remaining time)
3 minute row for max distance
WOD #2: “The Destruction”
3 minute max reps Wall Balls
1 minute rest
3 minute to establish 1RM clean and jerk
1 minute rest
3 minute max reps Ground to overhead
(135#/95# Adv, 95#/65# Inter, 45#/35# Fun)
WOD #3: “Victory”
90 Double unders
(Adv = first 50 must be done unbroken, Fun = 270 Singles)
(Adv = first 50 must be done unbroken, Fun = 270 Singles)
70 Kettle-bell swing (70#/53# Adv, 53#/35# Inter, 44#/26# Fun)
50 Barbell thruster (45#/35#)
30 Burpee box jumps (24″/20″)
10 Muscle ups (Inter = Regular PUs, Fun = Jumping PUs)
