• Time to enter The Challenge

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (2 Rounds for reps) A: Metcon Min 1: 15 Hang Power Snatch 95/65 Min 2: 10 OH squats Min 3: 20 Du’s Repeat x 5 rest 2 minutes before moving on to B B. Min 1: 15 Power Clean 115/85 Min 2: 10

  • Saturday January 6th 2,18

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon (AMRAP – Rounds) As many rounds as possible in 16 minutes of: 10 ring push-ups 10 front squats (135/95) 10 bar facing burpees

  • CrossFit Open 12.5

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d CrossFit Games Open 12.5 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters,

  • Thursday Jan 4, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Lateral Box Jump or Step-Overs 15 Thrusters ( dumbbell 55/35) 20 V-Ups While one partner works through the round, the other must hold two dumbbells fully

  • Wednesday January 3, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) 6 Rounds, each for time of: 400m Sprint 40 Double-unders *Rest 2 minutes between rounds.

  • Happy New Year’s !!!!

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Strength Metcon (No Measure) Four sets of: Double Kettlebell or Goblet Alternating Reverse Lunges x 16 reps Rest 90 seconds Strict Pull-Ups x 4-6 reps Rest 90 seconds Metcon Metcon (Time) For time: 40 Wall Ball Shots 20/14 20 Kettlebell Swings 70/53 30 Wall Ball

  • Saturday December 30th 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d The Lyon (Time) 5 rounds, each for time of: 165-lb. squat cleans, 7 reps 165-lb. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

  • Thursday December 28, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) 50 Overhead Walking Lunges 35/25 40 Ball Slams 30lb 30 Push ups 20 KB Swings 70/53 10 Snatch 135/95 20 KB Swings 30 Push Ups 40 Slam Balls 50 OH Walking Lunges