Thursday January 10th 2013

Joe and Rolla WOD A. “Goat” Skill work – For 15 minutes practice your first of the year “Weakness”. Stick with the same movement as you practiced on Monday 1/7 B. 12 minute AMRAP of: 30 Thruster (65/45) 30 Thruster (95/65) 30 Thruster (135/95) 30 Thruster (185/115) – Crossfit Games Open prep. Gotta dig deep for this one! Recovery/Mobility/Flexibility Spend 5 Mins in the bottom of a squat (as...

Wednesday January 9th 2012

T-Bone holding it down at open gym WOD A. Build to a max effort 2 rep Dead-lift standing on elevated platform @ 3″ (35# yellow plate) – This exercise is going to be very different for most of you. Be smart, build up slowly and listen to your body if its telling you to call it. Getting set up/warmed up for this lift takes extra mobility work and stretching...

Tuesday January 8th 2012

Bri using her hips to get the heavy ball up and over her shoulder WOD A. Every 30 seconds X 5 mins Alternate between: 3-8 Ring dips 10-30 Double unders B. Build to a 3 rep max effort weighted pull-up. If still on a band perform 7 sets of 3 dead-hangs on the most challenging band possible. Rest :90-2:00 min between efforts. C. 5 Rounds of: 500 Meter row/on...

Monday January 7th 2012

Nathan and Mike in a serious debate WOD A. “Goat” skill work For 15 minute work on your weakness! – Use template provided last week. Remember to pick ONE of the 4 progressions and stick with it for the 6 weeks B. 20 Rep Max back squat – Perform a few warm up sets then look to build up to around 60-70% of 1 rep max C. “Isabel” For...

Saturday January 5th 2013

Gassers!!!! Remember all Saturday classes are now open to friends and family. The 7 & 9 Am being for experienced individuals and the 8 am being for beginners and people looking to get a taste of the Kool-aide. We hope to see some of the friends and family members of Ruination Crossfit. WOD In teams of 4 For time – 6 rounds each, relay race style: 5 Pull-ups 24/20″...

Friday January 4th 2012

Sonya still getting it done while Dennis the soon to be dad gives them a little motivation WOD A. For times: 1200 Meter run X 2 rest 5 Min 800 Meter run X 2 rest 3 Min 400 Meter run X 1 rest 1 Min – Try and keep your split times within 2-3 seconds of each other. Keep track of each round. Example: 4:01/4:03/2:45/2:43/1:05/1:07 Recovery/Mobility/Flexibility 1 Min/each –...

January 3rd 2013

The few folks that came in for the New Years day WOD. Great way to start off 2013! WOD A. For 15 minutes practice one of the four “Goats” we have created skill progressions for. Coaches will assist in setting up and assuring proper mechanics and technique is being used. – Pull-up/Dip strength – Handstand walking/Handstands holds – Double unders – Muscle-up B. For time: 21-15-9 reps of Shoulder...