• May 15th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Clean Complex Every 90 seconds for 8 sets 1 Power Clean + 2 Hang Clean+ 1 Squat Clean Goal is to start @70-75% of PC. Goal= no misses Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 200m run 25 air squats 20

  • May 12th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon (Time) Seven rounds for time of: 95 pound Power snatch, 7 reps 95 pound Snatch balance, 7 reps 95 pound Overhead squat, 7 reps Metcon (2 Rounds for reps) Alternating Tabata 6 rounds of each Planks Hollow Body Rocks Word of the Day For

  • May 11th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Mr. Joshua (Time) 5 Rounds for time of: 400m Run 30 GHD Sit-ups 15 Deadlifts, 250#In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.To learn more about Mr. Joshua click here Word of the Day Hatred stirs

  • May 10th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Back Squat EMOM Back Squat 10 minEMOM x 1 @95% or higher CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A (Weight) 6-Minutes

  • May 9th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Snatch (1-1-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP 200m sprint run 8 Barbell Thruster 10 toes-to-bar Word of the Day If any of you lacks wisdom, he should ask God, who gives generously to all without finding fault, and it will

  • May 6th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here

  • May 5th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Clean and Jerk (15-20 minutes to build to heavy single) Metcon (AMRAP – Rounds) Complete as many sets of the following interval until you complete 30 reps: 60 seconds of 135/95 lbs Ground to Overhead Rest 60 seconds Word of the Day But in your

  • May 4th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon (Time) 4 rounds for time of: 15 box jumps, 36-inch box Run 500 meters Metcon (No Measure) Tabata: -Wall Sits -Handstand hold Word of the Day To our God and Father be glory for ever and ever. Amen. —Philippians 4:20