• March 29th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Metcon (Time) Rest as needed before moving on. This next part is not meant to be done back to back with

  • March 27th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) For time: 42 GHD sit-ups 115-lb. squat clean thrusters, 21 reps 30 GHD sit-ups 115-lb. squat clean thrusters, 15 reps 18 GHD sit-ups 115-lb. squat clean thrusters, 9 reps Word of the Day …those who are led by the Spirit of God

  • March 24th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap

  • March 23rd, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips 500m Row (Time) Max Effort 500m RowRest as long as it takes to row 500m Row (Time) Max Effort 500m RowRest as long as it takes to row 500m Row (Time) Max Effort 500m Row Word

  • March 22nd, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders Word of the

  • March 21st, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (10 Rounds for time) 10 rounds, each for time, of: 100-meter sprint Rest 90 seconds Metcon (AMRAP – Rounds and Reps) AMRAP 8 min 25ft handstand walk or 1 min hold 10 paralette pass throughs Word of the Day Who has done this

  • March 20th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting 1 Clean + 1 FS+ Thruster Every 90 seconds for 7 rounds. Build to heavy for the 1st 4 sets, then keep the weight consistent for the remaining 3 sets. Metcon Metcon (Time) 30-20-10 Burpee Pull Up Kettlebell Swing @ 53/44 Goblet Squat @

  • March 17th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups