Merry Christmas!!!!!

Personalize funny videos and birthday eCards at JibJab!     The entire Ruination Crossfit staff would like to wish you and your family a Merry Christmas and a happy holiday. Cheers!

Christmas Eve!

One half of the winning team from the “Shredded Santa” challenge Monday December 24th 2012 9:00 am WOD “Ruination 12 days of X-mas” 1 Dead-lift (335/225) 2 burpee box jump over (30″/24″) 3 Thruster (115/75) 4 pull-up (c2b) 5 Hang DB squat clean & jerk (45/25) 6 push up 7 Kettle-bell swing (70/44) 8 OH walking lunge (45/25) 9 Wall ball shots (20/14) 10 Calorie row 11 One arm DB...

Saturday December 22nd 2012

Aaron fighting to lock out during a max effort weighted push up Saturday December 22nd 2012 7:00 & 9:00 WOD In teams of two, both members must complete the following movements and reps. One person working at a time. “The Grinch” For time: 15-12-9-6-3 reps of: Back squat (135/95) Pull-up 15-12-9-6-3 reps of: Shoulder to overhead (115/75) Burpee 15-12-9-6-3 reps of: Hang power snatch (95/65) 200 Meter relay run...

Friday December 20th 2012

The fellas from the 6am knocking out some handstand push ups Friday December 20th 2012 5:00, 6:00, 7:00 & 9:00 am 5:30 pm WOD A. For form: 3 rounds of: 15 Hollow rock (perfect form!!!!) 10 Kick to handstand (use wall support for scaling) 5 Candlestick or backward roll – Take your time and treat this as a skill session B. “Shredded Santa” Baseline 4 Minute AMRAP 10 Med-ball clean...

Thursday December 20th 2012

The 6am crew prepping for the WOD with some mobility work Thursday December 20th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A 1. Shoulder press 6, 9, 12 (80-85%, 75-77.5%, 65-70% of 1RM) A 2. DB renegade row 10, 10, 10 (Go as heavy as possible) Rest 2-3 min – Treat this as a couplet. Rest is only about 10-15 sec between exercises...

Wednesday December 19th 2012

Not sure if you guys know this, but Coach Noe has magical powers. Wednesday December 19th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. “Silent Night” For time: 20 Overhead squat (155/105) 20 Box jumps overs (24″/20″) 20 Push jerks (155/105) 20 Power cleans (185/135) 20 Overhead lunge (45/25) 20 Burpee pull-up Recovery/Mobility/Flexibility 1 min/each – banded shoulder distraction 1 min/each – quad...

Tuesday December 18th 2012

Stacey moving fast with some barbell push presses Tuesday December 18th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. In 10 Min find a max effort weighted push-up – If unable to perform a full range of motion push-up perform the following: OTM X 10 min Odd min – Push-up X 5-10 reps Even min – Ring or static bar dips X 5-10...