• March 3rd, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between

  • March 2nd, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Gymnastics Pull ups & HSPU 5 Rounds: 5 weighted pull ups (or negative pull ups) 5 Deficit HSPU Rest 60 seconds Metcon Metcon (Time) 2 Rounds for Time: 50 Double Unders 40 Mountain Climbers 30 Parallette Pass throughs 20 Devil Presses (35/20) 10 Heavy Wall

  • February 28th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Bench Press 1 – 1 – 1 – 1 – 1 In between each set do 8 one arm bent over dumb bell rows (each arm). Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 30 OH Walking Lunge (45/35 plate) 15 Ring

  • February 27th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 9 Deadlifts (225/155) 12 Box Jumps (24/20) 200m Run Cool Down Core Cooldown: 4 minute Tabata Situps then 3 Rounds 30 sec Right Plank 30 sec Plank 30 sec Left Plank 30 sec rest Word

  • February 24th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb.

  • February 23rd, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (5 Rounds for time) Every 5 Minutes for 5 Rounds: 400m Sprint 20 Wall Balls 20/14 Each round should be max effort Cool Down Skill work in remaining time. Word of the Day In this way, love is made complete among us so

  • February 22nd, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Power Clean (3-3-3-3-3) Metcon Metcon (Time) 4 Rounds for time: 8 Power Cleans (70% of final set above) 10 Burpees Word of the Day We love because he first loved us. —1 John 4:19

  • February 21st, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) 3 Rounds for time: 50 Cal Row 150 DU 50 Walking Lunges Push-ups (In remaining time, test for Max UB Push Ups) Word of the Day If anyone says, “I love God,” yet hates his brother, he is a liar. For anyone