• 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

  • April 24th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Step Ups 4×10 each leg step ups 20/24 with KB Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Word of the Day When the perishable has been clothed with the imperishable, and the mortal with immortality, then the saying that is

  • April 21st, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon (Time) In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 50 Kettlebell Swings (25 each) 20 Pull-Ups (10 each) PARTNER WOD Word of the Day By this gospel you are saved, if you hold firmly to

  • April 20th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon (Time) 5 rounds for time of: Run 400 meters 185-lb/155lb. deadlifts, 21 reps Word of the Day Now, brothers, I want to remind you of the gospel I preached to you, which you received and on which you have taken your stand. —1 Corinthians