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/

Tuesday 10/21/2014

Announcements:

  • 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 – 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: For time

100x Double-unders
90x Sit-ups
80x Back Extensions
70x Squats
60x Mountain Climbers
50x Walking Lunges
40x V-ups
30m Bear Crawl
20x Box Jumps
10x Wall Walks

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Permanent link to this article: http://crossfitlive.com/2014/10/20/tuesday-10212014/

Monday 10/20/2014

Announcements:

  • Holiday Transformation Challenge – October 27 through December 19
    This individual competition will be based on a before and after WOD and a total percentage loss of body fat based on a before and after Hydrostatic Body Fat test. This Challenge will consist of men and women for each of the divisions, Modified and Prescribed. The athlete with the biggest delta on both the before and after WOD, and the Hydrostatic Body Fat test, will be declared the winner. There will be a winner for both Men and Women in the Modified and Prescribed divisions. Participants will have between October 20 – 24 to sign-up. A mobile service will be at the box with their truck on Friday, October 24, from 7am to 7pm, to run the “before” Hydrostatic Body Fat test so be sure to sign up soon!!
  • 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 5
Hang Snatch (below knee) – 65% x 2 x 3, 70% x 2 x 2
Snatch Push Press + OHS – 75% x 3+2 x 3

WOD: 100x Hang Power Cleans for time (m:115#/f:75#)

*5 burpees on the spot and WOD becomes modified if barbell touches the ground.

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Permanent link to this article: http://crossfitlive.com/2014/10/19/monday-10202014/

Sunday 10/19/2014

Announcements:

  • 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/2014/10/18/sunday-10192014/

Saturday 10/18/2014

Announcements:

  • 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.

Team WOD of 4: AMRAP in 15 minutes

1 set of 5x Pull-ups, 10x Push-ups, 15x V-ups (rotation clock)
Wall Balls (m:20#/f:15#)
Row for Calories
KBS (m:55#/f:35#)

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Permanent link to this article: http://crossfitlive.com/2014/10/17/saturday-10182014/

Friday 10/17/2014

Announcements:

  • 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 – 75% x 3 x 2
Clean Pull – 95% (of clean) x 3 x 5
Front Squat – 80% x 3 x 5

WOD: AMRAP in 10 minutes

15x Med Ball Transfers
50x Double-unders

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Permanent link to this article: http://crossfitlive.com/2014/10/16/friday-10172014/

Thursday 10/16/2014

Announcements:

  • 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/2014/10/15/thursday-10162014/

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