• Saturday October 14th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) For Time: 80 Air Squats 40 Kettlebell Swings (1.5/1 pood) 20 Pull-Ups 60 Air Squats 30 Kettlebell Swings (1.5/1 pood) 15 Pull-Ups 40 Air Squats 20 Kettlebell Swings (1.5/1 pood) 10 Pull-Ups 20 Air Squats 10 Kettlebell Swings (1.5/1 pood) 5 Pull-Ups

  • Open Workout 11.4

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-Ups Rowtober! Metcon (Calories) Row 1000 meters Sub 3:30 M/ 3:45 F earn 100cal Sub 3:45m/4:00 f Earn 75 cal Sub 4:00m/4:15 f

  • 10-1

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) 10-1 Reps 200 meter run in between sets Power Snatch 115/85 Toes to Bar For Time Rowtober! Metcon (Calories) 5 min row for calories (buy in 30 burpees) 1 min rest 4 min row for calories (buy-in 20 burpees) 1 min rest

  • Wednesday, October 11, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Strength 3 Rep Back Squat 10 min EMOM 3 BS @ 70-80% of 1 Rep Max Metcon Metcon (Time) 4 rounds for time of: 25 push presses, 95/65 lb. 50-cal. row 100 double-unders

  • Monday October 9, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) Complete as many rounds as possible in 10 minutes of: 3 burpee box jump-overs 3 deadlifts 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts Etc. Men use 24-in. box and deadlift 225 lb. Women use 20-in. box and

  • Saturday October 7th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) 5 rounds for time: 10 burpees 20 wall balls 30 double unders Gymnastics Tabata Hollow Rocks 20s on, 10s off for 8 rounds of: Hollow Rocks

  • Open Wod 11.3

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110# Rowtober! Metcon (Calories) 1 min on/ 30 sec rest Men 20 cal / Women 15 cal One minute to row 20/15 cal with 30

  • Thursday October 5th 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) 4 rounds for time of: 15 box jumps, 36/24-inch box Run 500 meters Cool Down Metcon (No Measure) tabata wall sits/handstand hold Rowtober! Metcon (Calories) 10 Min Row for Calories