• Wednesday Jan 17, 2018

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) 5 Rounds, On the 4:00 15 Pull-ups 18 Alternating Dumbbell Snatches (50/35) 21/15 Calorie Row or 15/12 Calorie Assault Bike or 21/15 Schwinn Bike Similar to workouts we’ve done in the past, the score for this WOD is the slowest round of

  • Tuesday January 15th 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Back Squat Work up to heavy set of 3 for the day. Metcon Metcon (Time) 5 Rounds for time of: 15 Kettlebell Swings, 70/53 10 Burpees 5 Bar Muscle-ups

  • 2018 Nutrition Challenge Baseline WOD

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (AMRAP – Reps) 10 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats Ground to overhead x’s the number of rounds you are on (155,95) Level 1 (135,75) Level 2 (65,35) Level 3 Today’s fitness test wod will be required to enter the Nutrition

  • Saturday January 13th 2018

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon (Time) 7 rounds for time of: 10 one arm KB swings (5/arm, alternate each rep midair if coordinated enough, otherwise just 5 left then 5 right) (53/35) 8 KB Goblet Squats (53/35) 6 Chest-to-bar Pull-ups Finish with a KB farmer carry to the wall

  • Join The Challenge 2018 NOW! thechallenge2017.wodifyrise.com

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans,

  • Thursday January 11, 2018

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Hang Squat Clean / Front Squat/ Split Jerk Hang squat clean 3-3-3 reps Front squat 3-3-3 reps Split jerk 3-3-3 reps Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

  • Marston

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Skill work / warm-up Warm-up (No Measure) 10 Min DU Practice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 1 Deadlift (315/205) 10 Toes to Bar 15 Barbell Facing Burpees Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died

  • Tuesday January 9, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Skill work / warm-up Metcon (No Measure) Four sets of: Romanian Deadlift x 6-8 reps Rest 45 seconds Russian Step-Ups x 10 reps per leg Rest 45 seconds Dumbbell Push Press x 8-10 reps Rest 45 seconds Metcon Metcon (Time) 3 Rounds for time of: