• Hero Wod “T”

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d


    Metcon (No Measure)

    Spend 10 min working on a gymnastic movement.

    Not limited to….

    pull ups

    muscle ups

    bar muscle ups


    handstand pushups

    handstand walk



    Metcon (Time)

    5 rounds for time of:

    100-meter sprint

    10 squat clean thrusters

    15 kettlebell swings

    100-meter sprint

    Rest 2 minutes

    Men: 115 lb. and 2 pood

    Women: 75 lb. and 1.5 pood

    This is an interval workout with roughly a 1:1 work/rest ratio, meaning each round of work should take about 2 minutes and be followed by 2 minutes of rest. Reduce the loads and reps to ensure high speed in each round. Ideally, the reps should be performed unbroken.

    Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

    He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

    He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.