State of the Nation

By shannon

In November 1, 2013

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Join Us For Our First Annual In-House Competition…

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