• May 3rd, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon (AMRAP – Rounds and Reps) Max rounds and reps in eight minutes of: 4 Handstand push-ups 2 pood Kettlebell swing, 8 reps 12 GHD situps Metcon (No Measure) Every minute, on the minute, for 16 minutes: Even minutes – Row or Assault Sprint x

  • May 2nd, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon (Time) For time: 135-lb. thrusters, 15 reps 135-lb. sumo deadlift high pulls, 21 reps 135-lb. thrusters, 12 reps 135-lb. sumo deadlift high pulls, 15 reps 135-lb. thrusters, 9 reps 135-lb. sumo deadlift high pulls, 9 reps 100 Sit ups for time (Time) Goal is

  • May 1st, 217

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon (Time) In teams of two, alternating each movement, complete 8 rounds for time of: 10 Goblet Squats 10 Burpee Box Step-Overs (20/18) 400 m Run Partner A performs 10 Goblet squats; Partner B performs 10 Burpee Box Step-overs; Partner A runs 200m; Partner B

  • April 29th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon (3 Rounds for reps) Five 3-minute rounds of: 185#/130# front squats, 10 reps 10 box jumps, 36″/24″ box Row for max calories Rest 3 minutes between rounds.

  • April 28th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d The CrossFit Total (Total Weight) Word of the Day But Christ has indeed been raised from the dead, the firstfruits of those who have fallen asleep. —1 Corinthians 15:20

  • April 27th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRest two minutes before moving on to the next section after completing Cindy. 1000m Row (Time) Max Effort 1000m Row Word of the Day Then the end will come, when he

  • April 26th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon (Time) For time: Run 800 Meters 30 Ground to Overhead (135/95 lbs) Run 800 Meters Mobilization Coach lead stretching in remaining time. Word of the Day For he must reign until he has put all his enemies under his feet. The last enemy to

  • April 25th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Bench Press Bench Press 5×5 Work all working sets at the same weight. Rest 90 sec-2 min between sets. In between each set, perform 15-30 sec of L-Sit hold or v up hold Metcon Metcon (Time) 3 rounds for time of: Row 50 calories