CrossFit Oak Ridge

What are you Eating?

I borrowed this from our friends at CrossFit Ocean Isle:

http://www.visualeconomics.com/food-consumption-in-america_2010-07-12/

Skill Work: Double Unders or Muscle Ups

WOD:

500M Row

30 Thrusters – 45#

21 Pull ups

7/15/10

WOD: 5 rounds for time

3 sets Squat Hops (http://www.americanparkour.com/content/view/3427/386/)

2 Shuttle Runs (20-40-20)

12 Deadlifts (95/75#)12 KBS (45/35#)

12 T-push ups

Whitney sporting CFOR in Peru

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3 Rounds for time:

400M Run

21 Kettlebell Swings (53#/35#)

12 Pull Ups

SKILL WORK: Double Unders – jump rope with two revolutions per jump.

Mea Culpa – need a better webmaster!

Folks, my apologies for letting the website languish in solitude for past month. In truth, we have been extremely busy and are really proud of all of you. I see people who are stronger, fitter, leaner and hungry for more every time we work out. Jon Barnes informed me tonight that he has “dropped 20″ since he started a couple months ago. His hard work and clean diet are paying off big time!!

Another real source of satisfaction comes from our “girls”. Young and less young, I am amazed at their strength and perseverance…I know there are more great things to come from that group. Here are a couple of pics from last week.

Tuesday 6/8/10 “Hit the Wall”

For time:
Row 30 calories
75 pound Thruster, 30 reps
12 Pull Ups
30 Kettlebell swings, 53/35
Row 20 calories
85 pound Thruster, 20 reps
12 Pull Ups
20 Kettlebell swings, 53/35
Row 10 calories
95 pound Thruster, 10 reps
12 Pull Ups
10 Kettlebell swings, 53/35

Monday 5/3/10

Skill Work: Med Ball Clean/Squat

Warm Up: 8x20yds sprint

WOD:

15 KBS – 53/35#

10 T- Push Up/Rotation (each arm)

Plank w/One arm Reach out (10 sec hold-5 each arm)

CrossFit Oak Ridge Boot Camp

Well folks, we are starting Week #3 of the Boot Camp and everyone is starting to see and feel some results. Took a few pics last Friday and will try to post more later this week. It is still not too late to join us if you are looking for an early AM workout to get you started!!

4-17-10 Mr. Froggie and some Frisbee

Boot Camp starts next week – Mon/Wed/Fri at 6:00am at Oak Ridge Military Academy Gym. Now is the time to make that decision to get fitter, faster and stronger. Come on out and let us help you with your fitness goals.