• Wednesday, October 4, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Kettlebells Four sets of: Single-Arm Dumbbell or Kettlebell Press x 8 reps Rest 60 seconds Kettlebell Swings x 25 reps Rest 60 seconds Metcon Metcon (Time) 10 RFT (19 min TC) 1 rope climb 12 TTB 100m MED Ball Run refer to 6/6/17 for

  • Tuesday October 3, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (AMRAP – Rounds and Reps) AMRAP (with a Partner) in 15 minutes 8 Power Cleans 105/75 lb), each 8 Overhead Presses (105/75 lb), each 10 High-Five Push-Ups Partner A does the power cleans while Partner B completes the overhead presses. Partners must wait

  • WELCOME TO ROWTOBER

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Front Squat 1-1-1-1-1 Metcon Metcon (Time) 5 Rounds Run 500 m Row 50 Cal

  • Hammer

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsIn honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May

  • Open Wod 11.2

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″

  • Thursday September 28, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Skillz Warm-up (No Measure) 5 Min to get Max Unbroken Double Unders Metcon Metcon (Time) 5 Rounds for time of: 10 Kettlebell Clean & Jerks, 53/35 3 Ring Muscle-ups

  • Wednesday September 27, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Back Squat EMOM 10 Min Warm up to 75-80% Then 2 reps on the minute for 10 Min Metcon Metcon (2 Rounds for reps) For max reps: Min 1: Pull-ups Min 3: Shoulder-to-Overhead, 205/145 Min 5: Pull-ups, Strict Min 7: Shoulder-to-Overhead, 185/135 Min 9:

  • Tuesday September 25, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) For time: 50 wall-ball shots 15 cleans, 135/95 lb. 50 wall-ball shots 10 cleans, 185/135 lb. 50 wall-ball shots 5 cleans, 225/155 lb. Men use 20-lb. ball to 10-ft. target Women use 14-lb. ball to 9-ft. target Some tips for scaling from