Some Fresh & New Programming For The Week

New Ruination Members Dave and Megan with their 16 month old son, welcome to the family you guys.

This week we will be following a program created by coach Harry. You’ll see some classic stuff mixed with a bit of targeting towards the olympic lifts and strength elements. Hope you guys enjoy it.

If you have not completed the “Competitor Try Out WOD #1” and are interested in seeing if you have what it takes to be on the Ruination Regional team, you will have until Wednesday at 7:30 pm to perform the workouts and get them validated by a Ruination Crossfit Coach. WOD # 2 will be released on the Thursday blog at 7:00 pm, SHARP!

The OC Throwdown qualifier WOD # 1 was released on Saturday night. Those who are interested in competiting in this event will need to pre-qualify by performing the WODs and having them validated by a registered affiliate (Ruination Crossfit). We will be performing WOD # 1 in class on Tuesday, and the cutoff to submit your scores for WOD #1 are November 10th. Registration is only $10 and can be done here.

Monday November 5th 2012
5:00, 6:00, 7:00 & 9:00 am
4:30, 5:30 & 6:30 pm

Warm up/Skill – Sotts press: Build to medium load for 3-5 reps for 3 rounds. Rest as needed B/T sets

A. Snatch grip push press – Build to a heavy set of 2 reps – 7 minutes
Snatch balance –  Build to a heavy set of 2 reps – 7 minutes
Snatch – Build to a heavy double (2 reps, resting no more than 10 sec. B/T lifts) – 7 minutes

B. “Snatch Dash”
5 rounds for total time
4 Power snatch (80% of your heavy double)
8 Box jump (30″/24″)
200 Meter sprint
– Rest 1 minute B/T rounds