• Saturday February 17th, 2018

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) “The 300” Pullups – 25 reps Barbell Deadlift with 135 lbs. – 50 reps Pushups – 50 reps 24-inch Box Jumps – 50 reps Floor Wipers – 50 reps Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps Pullups – 25 reps

  • Last Open Prep Friday!!!!

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk

  • Thursday February 15, 2018

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) For time: 100m Front Rack Lunge 135/95 *every 10m do 3 Thrusters Immediately into… 3 Rounds for time of: 30 Second L-sit 10 Ring Muscle-ups

  • Happy Valentine’s Day

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (2 Rounds for reps) Valentine’s Day Partner WOD “Break Up” In 10 minutes… 50 Goblet Lunges Buy-In (Teams must complete a total of 50 reps using their individual KB, 53/35, 35/26) Then AMRAP 10 Shoulder Press(95/65) 10 Box Jumps/Step Ups (30/24/20/16) w/ KB

  • Its that time

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max) Metcon Metcon (Time) Crosfit total is an important measure if the strength you have gained and the number to base worputs from. Come lift and enjoy your community

  • Get Your Ropes Out

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (2 Rounds for reps) 6 Min AMRAP 10 Hang Power Snatch 95/65 30 Double Unders Rest to 12 Min 6 Min AMRAP 6 Shoulder to Overhead 95/65 10 Bar Facing Burpees Rest to 24 Min 4 -100 Meter Empty Sled Pushes rest 2

  • Saturday February 10th, 2018

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Strength Push press 1-1-1-1-1-1-1-1-1-1 Push press 1-1-1-1-1-1-1-1-1-1Start light and work up to a very heavy single. Metcon Metcon (Time) Partner WOD for time (similar strength required): 100 push jerks (185/135) 50 muscle ups *One partner working at a time. Bang out whatever you can get

  • 16.4

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts 55 Wall-Ball Shots 55 Calorie Row 55 Handstand Push-ups Boys 14-15 – 135# Deadlift + 14# Wall-Ball Boys 16-17 – 185# Deadlift + 20# Wall-Ball Girls 14-15 – 95# Deadlift + 10# Wall-Ball Girls