• March 16th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (AMRAP – Reps) 10 rounds of: 30 seconds of burpees Rest 30 seconds 30 seconds of 45-lb. dumbbell thrusters Rest 30 seconds Post total reps 1000m Row (Time) Max Effort 1000m Row

  • March 15th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Push Press 5X3 Metcon Metcon (AMRAP – Rounds and Reps) 12 min Amrap 7 box jumps 30/24 14 KB swings 70/53 Rest 2 min before moving on to the next section Metcon (Time) 100 ab mat sit ups for time Word of the Day

  • March 14th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (3 Rounds for time) 3 rounds for time 25 double unders (unbroken) 9 Deadlift @ 135/95 6 Hang Clean @ 135/95 3 Push Press @ 135/95 CASH OUT: 1000 m run Word of the Day Do not fret because of evil men or

  • March 13th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Back Squat Back Squat 5-5-5-5-5 Metcon Metcon (3 Rounds for time) 3 rounds for time of: Run 400 meters 15 pull-ups 50 squats 15 pull-ups Word of the Day Trust in the LORD and do good; dwell in the land and enjoy safe pasture.

  • March 9th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 200m run 30 Double Unders (Unbroken) Word of the Day Peter replied, “Repent and be baptized, every one of you, in the name of Jesus Christ for the forgiveness of your sins. And you will

  • March 8th, 2017

    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,

  • March 7th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Power Snatch 1-1-1-1-1-1-1 Seven heavy singles. Metcon Metcon (2 Rounds for reps) 7 minute AMRAP: 7 Burpees 7 KBS 70/53 Rest 1 Minute & Repeat Word of the Day Blessed are they whose ways are blameless, who walk according to the law of the

  • March 6th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting 5 UB Hang Power Cleans ” Work to heavy 5 UB hang power clean for the day Then 1@ 95% of 5 2@ 90% of 5 Metcon Metcon (2 Rounds for reps) 8 min AMRAP 5 Deadlift @ 225/155 7 Ring Push Up 10