Wednesday April 10th 2013

Awesome training session today with some great people from around the Crossfit community WOD Prep… Ladder drills + Joint mobility 3 rounds of: 10 PVC pass throughs 10 Push press w/ barbell 30 sec./each samson stretch Finish with a 30 Burpees as fast as possible A. Build to a 3 rep max Push press – Build up over the course of about 6-7 sets – Rest 2-3 mins between...

Tuesday April 9th 2013

A packed house for the PM classes tonight. Summer is lining up to be pretty epic at Ruination Crossfit. WOD Prep… 400 Meter run Joint mobility + Dynamic range of motion drills 5 Rounds 15 Double unders 10 Jump squats A. For time: 21-15-9 Power Snatch (125/85) Ring Dip Cash out: 400 Meter sandbag run (60/40) 30 DB ground to overhead (45/30) PumpFit (10:00 am) Intro… 4 Rounds 1...

Monday April 8th 2013

Congratulations to Francis for his 185# snatch PR… Keep it up Now that the open is over, we will shift our training focus towards getting absolutely jacked and shredded for summer. Expect a couple of tough weeks ahead. Train hard! WOD A. Max effort dead-lift – establish a one rep max B. 3 sets of 10 walking lunge steps – rest 1 min b/t sets – increase weight each...

Saturday April 6th 2013

PumpFit crew from Thursday… BRUTAL! Crossfit Team WOD (9:00 am) In teams of two, with one person working at a time, complete the following for time 100 Wall ball 100 Ring dips 100 Kettle-bell swings (70/53) 200 Meter overhead barbell carry (135/95) – Every time barbell is removed from overhead position, teams must complete 30 air squat PumpFit (7:00 am) Intro… 2 Rounds 3 Min skip rope 400 Meter...

Friday April 5th 2013

The 4:30 pm class had some super powers tonight WOD Crossfit Open Games WOD 13.5 Prep… 800 Meter run then 3 rounds of 5 Pull ups 10 Box jumps 15 Barbell thruster (45#) 5 Min – Mobility and stretches A. Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups – If 90 reps (3 rounds) are completed...

Thursday April 4th 2013

Holub WOD 10-9-8-7-6-5-4-3-2-1 reps of : Power Clean (115/75) Hand Release Push Ups Endurance Session (6:00am) 5k Row Barbell Club (7:00am & 6:30pm) A. 5 sets of: 1 Hang Clean + 1 Clean + 1 Front Squat + 1 Jerk B. 7 sets of: 1 Split Jerk, build up over the course of the 7 sets C. Back Squats 3 sets of 5 reps at 80-80% Abs/Core: 3 sets...

Wednesday April 3rd 2013

PumpFit WOD Prep… 3 Sets of: 200 Meter run 6 Barbell or PVC overhead walking lunge steps 10 Overhead squats 5 PVC pass throughs 30 sec/each hip and front rack mobility A. Front Squat Set #1 – 5 reps @ 80-85% Set # 2 – 3 reps @ 85-90% Set # 3 – 1 rep @ 95+% – Spend about 5 – 7 mins warming up to your first...