Friday 10/31/2014

Announcements:

  • No 7pm Session this Friday (Halloween), October 31.
  • 4th Annual Halloween Bash at the box!! – Saturday, November 1
    We’ll be having our 4th Annual Halloween Bash Saturday, November 1, so start getting creative and start looking for that costume!! Prize goes to the best costume and demonstration to the individual or group. It will be potluck so bring a dish and drinks to share!!
  • New Schedule for the next 4 weeks – October 29 thru November 24
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Skill/Strength:
Snatch – 80% x 1 x 2, 85% x 1 x 3
Snatch Pull – 100% (of snatch) x 3 x 2, 105% x 2 x 2
Pause Back Squat – 75% x 3 x 2, 80% x 2 x 2

WOD: 4 Rounds for time

15x Burpee Wall Ball Cleans (m:20#/f:15#)
400m Weighted Run with Med Ball

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Permanent link to this article: http://crossfitlive.com/2014/10/30/friday-10312014/

Thursday 10/30/2014

Announcements:

  • No 7pm Session this Friday (Halloween), October 31.
  • 4th Annual Halloween Bash at the box!! – Saturday, November 1
    We’ll be having our 4th Annual Halloween Bash Saturday, November 1, so start getting creative and start looking for that costume!! Prize goes to the best costume and demonstration to the individual or group. It will be potluck so bring a dish and drinks to share!!
  • New Schedule for the next 4 weeks – October 29 thru November 24
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 7pm)

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Permanent link to this article: http://crossfitlive.com/2014/10/29/thursday-10302014/

Wednesday 10/29/2014

Announcements:

  • No 7pm Session this Friday (Halloween), October 31.
  • 4th Annual Halloween Bash at the box!! – Saturday, November 1
    We’ll be having our 4th Annual Halloween Bash Saturday, November 1, so start getting creative and start looking for that costume!! Prize goes to the best costume and demonstration to the individual or group. It will be potluck so bring a dish and drinks to share!!
  • New Schedule for the next 4 weeks – October 29 thru November 24
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Skill/Strength:
Snatch – 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
Clean & Jerk – 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
Back Squat – heavy single

WOD: AMRAP in 10 minutes

RX:
1x Bar-up
2x Strict pull-up
3x Chest to bar
4x Kipping/Butterfly pull-up

Modified:
1x Strict pull-up
2x Chest to bar
3x Kipping/Butterfly pull-up
4x Toes to bar

*Can only drop between movements. Not during. No rep if dropped during movements.

Modify with bands or jumping pull-ups

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Permanent link to this article: http://crossfitlive.com/2014/10/28/wednesday-10292014-2/

Tuesday 10/28/2014

Announcements:

  • No 7pm Session this Friday (Halloween), October 31.
  • 4th Annual Halloween Bash at the box!! – Saturday, November 1
    We’ll be having our 4th Annual Halloween Bash Saturday, November 1, so start getting creative and start looking for that costume!! Prize goes to the best costume and demonstration to the individual or group. It will be potluck so bring a dish and drinks to share!!
  • New Schedule for the next 4 weeks – October 1 thru October 27
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Skill/Strength:
Power Clean – 70% x 2 x 2, 75% x 1 x 3
Hang Snatch (below knee) – 70% x 2 x 2, 75% x 1 x 3
Overhead Squat – heavy single

WOD: 4 Rounds for time

10x Alt. KB Snatch Lunge (m:55#/f:35#)
20x KB swings
30x Double-unders

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Permanent link to this article: http://crossfitlive.com/2014/10/27/tuesday-10282014/

Monday 10/27/2014

Announcements:

  • No 7pm Session this Friday (Halloween), October 31.
  • 4th Annual Halloween Bash at the box!! – Saturday, November 1
    We’ll be having our 4th Annual Halloween Bash Saturday, November 1, so start getting creative and start looking for that costume!! Prize goes to the best costume and demonstration to the individual or group. It will be potluck so bring a dish and drinks to share!!
  • New Schedule for the next 4 weeks – October 1 thru October 27
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Skill/Strength:
Clean – 80% x 2 x 2, 80% x 1 x 3
Clean Pull – 95% (of clean) x 3 x 2, 100% x 3 x 2
Front Squat – 85% x 2 x 4

WOD: AMRAP in 10 minutes

10x Burpees
10x Pull ups
10x Cleans (m:135#/f:95#)

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Permanent link to this article: http://crossfitlive.com/2014/10/26/monday-10272014/

Sunday 10/26/2014

Announcements:

  • Femme Royale Competition – October 25
    Congrats to Melina and Carolyn Carles for doing a great job at yesterday’s competition. It was a combination effort from two CF families. Both CF Live and Torrance CF joined and did an awesome job not mention they came first in Best Costume!!
  • 4th Annual Halloween Bash at the box!! – Saturday, November 1
    We’ll be having our 4th Annual Halloween Bash Saturday, November 1, so start getting creative and start looking for that costume!! Prize goes to the best costume and demonstration to the individual or group. It will be potluck so bring a dish and drinks to share!!
  • New Schedule for the next 4 weeks – October 1 thru October 27
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (10am to 1pm)

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Permanent link to this article: http://crossfitlive.com/2014/10/25/sunday-10262014/

Saturday 10/25/2014

Announcements:

  • Box closed today for Femme Royale Competition.
  • Holiday Transformation Challenge (Hydrostatic Body Fat Test) – October 27 thru December 19
    Great turn out in yesterday’s body fat tests! Results have provided many of you information that will help you achieve your goals in the next eight weeks. Now it’s time to have some fun and focus on the ultimate prize…a leaner, healthier YOU!
  • 4th Annual Halloween Bash at the box!! – Saturday, November 1
    We’ll be having our 4th Annual Halloween Bash Saturday, November 1, so start getting creative and start looking for that costume!! Prize goes to the best costume and demonstration to the individual or group. It will be potluck so bring a dish and drinks to share!!
  • New Schedule for the next 4 weeks – October 1 thru October 27
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Box closed today.

Come join us at CrossFit Code 3 to support Melina & Carolyn Carles in the Femme Royale Competition! Heat times are 10am, 11:18am & 12:47pm

CrossFit Code 3
228th St #5
Torrance, CA 90501

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Permanent link to this article: http://crossfitlive.com/2014/10/24/saturday-10252014/

Friday 10/24/2014

Announcements:

  • Holiday Transformation Challenge (Hydrostatic Body Fat Test) – October 27 thru December 19
    Friendly reminder that the Body Fat Test services company will be at the box from 7am to 7pm this Friday. Don’t forget to bring a towel and a swimsuit. You will go completely underwater for about 7 seconds.
  • 4th Annual Halloween Bash at the box!! – Saturday, November 1
    We’ll be having our 4th Annual Halloween Bash Saturday, November 1, so start getting creative and start looking for that costume!! Prize goes to the best costume and demonstration to the individual or group. It will be potluck so bring a dish and drinks to share!!
  • New Schedule for the next 4 weeks – October 1 thru October 27
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Skill/Strength:
Jerk – heavy single
Power Snatch – 70% x 2 x 2, 75% x 1 x 3
Push Press – 75% x 5, 80% x 5 x 2

WOD: For time

21 – 15 – 9x of

Overhead Squats (m:115#/f:75#)
Toes to bar

30m Burpee broad jumps after each round.

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Permanent link to this article: http://crossfitlive.com/2014/10/23/friday-10242014/

Thursday 10/23/2014

Announcements:

  • Holiday Transformation Challenge (Hydrostatic Body Fat Test) – October 27 thru December 19
    Friendly reminder that the Body Fat Test services company will be at the box from 7am to 7pm this Friday. If you haven’t already, please submit your entry forms before Friday.
  • 4th Annual Halloween Bash at the box!! – Saturday, November 1
    We’ll be having our 4th Annual Halloween Bash Saturday, November 1, so start getting creative and start looking for that costume!! Prize goes to the best costume and demonstration to the individual or group. It will be potluck so bring a dish and drinks to share!!
  • New Schedule for the next 4 weeks – October 1 thru October 27
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 7pm)

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Permanent link to this article: http://crossfitlive.com/2014/10/22/thursday-10232014/

Wednesday 10/22/2014

Announcements:

  • Holiday Transformation Challenge (Hydrostatic Body Fat Test) – October 27 thru December 19
    Friendly reminder that the Body Fat Test services company will be at the box from 7am to 7pm this Friday. If you haven’t already, please submit your entry forms before Friday. If you don’t plan to come Thursday (rest day), please submit your form by end of Wednesday.
  • 4th Annual Halloween Bash at the box!! – Saturday, November 1
    We’ll be having our 4th Annual Halloween Bash Saturday, November 1, so start getting creative and start looking for that costume!! Prize goes to the best costume and demonstration to the individual or group. It will be potluck so bring a dish and drinks to share!!
  • New Schedule for the next 4 weeks – October 1 thru October 27
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Skill/Strength:
Snatch – 80% x 2 x 2, 80% x 1 x 3
Snatch Pull – 95% (of snatch) x 3 x 2, 100% x 3 x 2
Pause Back Squat – 75% x 3 x 5

WOD:

8x 200m Sprints EMOM every 2 minutes

Record average time.

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Permanent link to this article: http://crossfitlive.com/2014/10/21/wednesday-10222014/

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