Friday March 8th 2013

Aaron Crossfit Games Open WOD 13.1 17 Minute AMRAP of: 40 Burpee (Must jump to 6″ above reach) 30 Snatch (75/45) 30 Burpee 30 Snatch (135/75) 20 Burpee 30 Snatch (165/100) 10 Burpee Snatch (210/120) Master Loads (55+) 45/35 75/55 100/75 120/90

Thursday March 7th 2013

Jon “Feet straight, knees out” Rosenberg WOD Prep… Crossfit Warm-up X 15 reps PVC pass throughs Overhead squat Dips Pull-up Sit-up Hip extension 5 min – overhead and squat mobility A. Build to a 5-3-1 rep max Overhead Squat -Pull barbell from rack and press or jerk it in overhead position with very wide overhand grip. Position toes outward with wide stance. Maintain bar behind head with arms extended. Descend until...

Wednesday March 6th 2013

Nadim Today is the day, welcome to the Crossfit Games “Open” season “Do not let what you can’t do, interfere with what you can do” – John Wooden Remember, there is still time to register for the “Open”. The next five weeks is a great way to stay motivated and also give you another reason to train hard, eat right and stay consistent in your efforts to become better. Hope to see...

Tuesday March 5th 2013

Kat WOD Prep… Row 750 meters 15 back extension 30 sit-up 5 min – Mobility (squat/dip/receiving position) A. 5 rounds of: 10 Back squat @60-65%, rest 30 sec. 3-5 muscle-up, rest 30 sec. 5 High box jump from seated position (24″-40″) rest 3 min B. For time: “Elizabeth” 21-15-9 reps of Power cleans Ring dips PumpFit (10:00 am) Intro… 15 minutes to complete: 100 meter burpee broad jump –...

Monday March 4th 2013

Good luck Julie…..The whole Ruination Crossfit will miss you! WOD Prep… 3 Rounds 100 Jump rope singles 10 Burpee 5 min – banded mobility (squat/front rack/pressing) A. Build to a max effort squat thruster + Split jerk – Perform a squat clean thruster then return the barbell to the front rack position and perform a split jerk B. OTM X 7 minutes 5 Split jerk (135/95-185/135) – Start light...

Saturday March 2nd 2013

“Caleb” Results Crossfit Team WOD (9:00 am) “Get There” In the time format of :40 seconds of work followed by :20 seconds of rest complete the following with a partner, 10 Rounds for time of: 4 Squat cleans (135/95) 5 Burpee Cash out: “Partner relay run” 2 Rounds of: 200 Meter run 400 Meter run – Partner A completes 200 meter then tags Partner B who Completes a 200...

Friday March 1st 2013

Ruination Crossfit would like to wish Stacey a Happy 30th Birthday WOD A. Hang power snatch (below knee) – Build to a heavy double B. For time: 15-12-9 reps of: Box jumps (30/24) Clean & Jerk (125/85) – Go fast! “Caleb” 800 Meter run Then… 5 Rounds of 26 Pull-ups 13 DB hang squat clean to box (24/20) 2 reps of 15′ Rope climbs Finish with… 800 Meter “water”...