January 2nd 2012

Who else cant wait for this? WOD A. In 5 sets, build to the heaviest squat clean + 2 pause front squat + Jerk – Pause for 3 seconds after each front squat. Let feel dictate load and intensity, if your feeling good, go for it and move the heavy stuff. B. For time: 20 Kettle-bell swing (70/53) 30 Front squat (65/45) 100 Ab-mat Sit-up 20 Kettle-bell swing (70/53)...

Happy New Year!!!

  Happy New Year from the Ruination CrossFit crew! See you in 2013 for some more brutal workouts…. January 1st 2013 10:00 am WOD A. Build to a 1 RM Sumo Dead-lift – A new exercise for must of you so make sure you get a good feel for the movement before any significant load increase. Take the time to set up and get as tight as possible before...

New Years Eve

Happy New Year… What a wonderful year it has been for all of us at Ruination Crossfit. New Years celebrations help us to reflect on the past year and look forward into the upcoming year with new goals, hopes and dreams. We couldn’t be happier with how this year has unfolded.  We couldn’t have made it without each and every one of your support. From the very get-go, training...

Saturday December 29th 2012

Matt Rhodes giving us his best WOD face Saturday December 29th 2012 7:00 & 9:00 am WOD A. Team sandbag run B. In teams of two, complete 2 Min at each station: Dead-lift (185/115) Ground to overhead (96/65) Wall ball (20/14) Toes to bar Row (calories) -Rest 2 min then perform the reps completed at each station for time. Start at the first station in which you began with....

Friday December 28th 2012

Kettle-bell cell phones? Friday December 28th 2012 5:00, 6:00, 7:00 & 9:00 am 5:30 pm WOD Something a little different with the workout for today. Hope you enjoy. A. In 15 min build to a Max effort power clean – Rest is 2-3 min between efforts as the load becomes heavier B. Every :45 sec X 10 rounds, 3 weighted push-up @ 40-50% – Base percentage off of load...

Thursday December 27th 2012

A great group shot after the 12 days of Christmas WOD Thursday December 27th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD  A. Complete: 3 rounds of 7-10 Pull-up (strict, change grip each round) 15-20 V-up (stay tight and in a  hollow body position) 2:00 kick to freestanding handstand practice (no walking!) B. 5 Rounds 45 sec of work/15 sec of rest at each...

Wednesday December 26th 2012

Our 3rd place team in the intermediate division at the “Battle Of The Boxes” Wednesday December 26th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD “Victoria” 5 rounds for time of: 10 Thrusters, 95/65 14 Box Jumps, 24/20 12 SDLHP, 95/65 12 Burpees 27 Kettlebell Swings, 53/35 Weekly Member Challenge # 3 Perform one set of unbroken wall balls.  Standards for the movement are...