State of the Nation

By shannon
In November 1, 2013
1758 Views

Join Us For Our First Annual In-House Competition…

State of the Nation LOGO

Saturday, November 16th

8:00am – 3:00pm
Aliso Viejo Location (5 Columbia)


Open to all members of Ruination CrossFit.  This is an individual competition.

There will be 3 divisions:  Beginner – Intermediate – Advanced.  If you are not sure which division you should participate in, please contact a Ruination Coach to discuss.


3 WODS
Endurance – Chipper – Hopper


ADVANCED Division:

WOD #1 – Endurance

  • 2k Row (male and female)
  • 5 minutes to establish a 1 rep max shoulder to overhead (from the rack)
  • 1.5mi Run (male and female)

WOD #2 – Chipper

  • 10       Snatches (135/95)
  • 9         Bar Muscle Ups
  • 8         Squat Clean Thrusters (155/105)
  • 7         Muscle-Ups (7 males/5 females)
  • 6         Clean & Jerks (185/125)
  • 50yd  Sand Bag Run (60/40)
  • 4         Front Squat from the floor (225/155)
  • 30      HR Push-Ups
  • 2         Deadlifts (345/245)
  • 100    Double-Unders

WOD #3 – The Hopper
This will be a triplet where we pull the rep scheme and the movements directly from the hopper on the day of competition!

Possible Rep Schemes are:
– 5 Rounds 10/10/10
– 4 Rounds 15/15/15
– 3 Rounds 20/20/20
– 21-15-9
– 30/20/10
– 50/50/50

Possible movements are:
– Air Squat
– Kettlebell Swing
– Burpees
– Dumbbell Push Press
– Dumbbell Snatch
– Wall Balls
– Toes 2 Bar
– OH Walking Lunge
– Box Jumps
– Slam Balls


INTERMEDIATE Division:

WOD #1 – Endurance

  • 2k Row (male); 1.5K Row (female)
  • 5 minutes to establish a 1 rep max shoulder to overhead (from the rack)
  • 1mi Run (male and female)

WOD #2 – Chipper

  • 10       Snatches (105/65)
  • 9         Pull Ups x2 (18 total)
  • 8         Squat Clean Thrusters (125/65)
  • 7         Handstand Kick Ups x3 (21 total)
  • 6         Clean & Jerks (135/75)
  • 50yd  Sand Bag Run (60/40)
  • 4         Front Squat from the floor (145/85)
  • 30      HR Push-Ups
  • 2         Deadlifts (195/135)
  • 100    Double-Unders

WOD #3 – The Hopper
This will be a triplet where we pull the rep scheme and the movements directly from the hopper on the day of competition!

Possible Rep Schemes are:
– 5 Rounds 10/10/10
– 4 Rounds 15/15/15
– 3 Rounds 20/20/20
– 21-15-9
– 30/20/10
– 50/50/50

Possible movements are:
– Air Squat
– Kettlebell Swing
– Burpees
– Dumbbell Push Press
– Dumbbell Snatch
– Wall Balls
– Toes to Bar
– OH Walking Lunge
– Box Jumps
– Slam Balls


BEGINNER Division:

WOD #1 – Endurance

  • 1k Row (male); 750m Row (female)
  • 5 minutes to establish a 1 rep max shoulder to overhead (from the rack)
  • 800m Run (male and female)

WOD #2 – Chipper

  • 10       Snatches (65/45)
  • 9         Jumping Pull Ups x3 (27 total)
  • 8         Squat Clean Thrusters (75/45)
  • 7         Handstand Kick Ups x3 (21 total)
  • 6         Clean & Jerks (95/65)
  • 50yd  Med Ball Run (20/14)
  • 4         Front Squat from the floor (95/65)
  • 30      HR Push-Ups
  • 2         Deadlifts (125/95)
  • 100    Single Jump Rope x3 (300 total)

WOD #3 – The Hopper
This will be a triplet where we pull the rep scheme and the movements directly from the hopper on the day of competition!

Possible Rep Schemes are:
– 5 Rounds 10/10/10
– 4 Rounds 15/15/15
– 3 Rounds 20/20/20
– 21-15-9
– 30/20/10
– 50/50/50

Possible movements are:
– Air Squat
– Kettlebell Swing
– Burpees
– Dumbbell Push Press
– Dumbbell Snatch
– Wall Balls
– Sit Ups
– OH Walking Lunge
– Box Jumps
– Slam Balls


$20 Per Athlete
Registration is Open!

Beginner Division Registration

Intermediate Division Registration

Advanced Division Registration

**NOTE:  There will be no regular Saturday classes on 11/16/13 so that everyone can participate.


Questions?  Email Shannon at

Scores

Beginner Females

Beginner Males

Intermediate Females

Intermediate Males

Advanced Females

Advanced Males

Ready to get started?

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