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Wednesday 5/4/2016

Announcements:

  • Box will be closed this Sunday, May 8 for Mother’s Day.
  • Schedule change starting May 2, 2016.
    Our 7pm session will be removed from the standard schedule and due to popular demand, the 10am will be a permanent session in our schedule. See our new schedule here.
  • 2016 Goals Challenge Score Update – So far, a combined of over 300 goals have been reached!
    As of 5/3/16, below are the current standings for the 2016 Goals Challenge:
    We are down the home stretch and with a little less than 2 weeks to go, there is still plenty time gain a lot of points.

    2016GoalsChallenge0503
    Remember, if you missed any of the WODs or goal attempts, you still have until May 13 to do this and gain some points.
  • Old School (Masters) Partner Competition, May 21, 2016
    Code 3 will be hosting their 2nd annual Old School Competition. This year it will be a partner (male/male and female/female). $130 a team. They will be hosting two separate events on Saturday, May 21 to better serve a broad range of Masters athletes and abilities.Masters 45+: 9 AM – 1 PM
    Masters 35 – 44: 3 PM – 8 PMClick here for more information/registration
  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Please contact Norm for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

 

Strength:
Strict Press Max
Front Squat Max

WOD: 5 rounds for time

5x Wall Walks
10x Sumo Deadlift High-pull (m:95#/f:65#)
200m Run

Permanent link to this article: http://crossfitlive.com/2016/05/04/wednesday-542016-2/

Tuesday 5/3/2016

Announcements:

  • Box will be closed this Sunday, May 8 for Mother’s Day.
  • Schedule change starting May 2, 2016.
    Our 7pm session will be removed from the standard schedule and due to popular demand, the 10am will be a permanent session in our schedule. See our new schedule here.
  • 2016 Goals Challenge Score Update – So far, a combined of over 300 goals have been reached!
    As of 5/3/16, below are the current standings for the 2016 Goals Challenge:
    We are down the home stretch and with a little less than 2 weeks to go, there is still plenty time gain a lot of points.

    2016GoalsChallenge0503
    Remember, if you missed any of the WODs or goal attempts, you still have until May 13 to do this and gain some points.
  • Old School (Masters) Partner Competition, May 21, 2016
    Code 3 will be hosting their 2nd annual Old School Competition. This year it will be a partner (male/male and female/female). $130 a team. They will be hosting two separate events on Saturday, May 21 to better serve a broad range of Masters athletes and abilities.Masters 45+: 9 AM – 1 PM
    Masters 35 – 44: 3 PM – 8 PMClick here for more information/registration
  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Please contact Norm for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

 

Strength:
OH Squat Max
Snatch Max

Open 16.3 WOD: AMRAP in 7 minutes

10x Power Snatches (m:75#/f:55#)
3x Bar Muscle-ups

Note: This WOD is included in the Goals Challenge. Please look up your previous times for reference.

Permanent link to this article: http://crossfitlive.com/2016/05/02/tuesday-532016-2/

Monday 5/2/2016

Announcements:

  • Schedule change starting May 2, 2016.
    Our 7pm session will be removed from the standard schedule and due to popular demand, the 10am will be a permanent session in our schedule. See our new schedule here.
  • 2016 Goals Challenge Score Update – So far, a combined of over 300 goals have been reached!
    As of 4/30/16, below are the current standings for the 2016 Goals Challenge:
    We are down the home stretch and with a little less than 2 weeks to go, there is still plenty time gain a lot of points.

    2016GoalsChallenge0430
    Remember, if you missed any of the WODs or goal attempts, you still have until May 13 to do this and gain some points.
  • Old School (Masters) Partner Competition, May 21, 2016
    Code 3 will be hosting their 2nd annual Old School Competition. This year it will be a partner (male/male and female/female). $130 a team. They will be hosting two separate events on Saturday, May 21 to better serve a broad range of Masters athletes and abilities.

    Masters 45+: 9 AM – 1 PM
    Masters 35 – 44: 3 PM – 8 PM

    Click here for more information/registration

  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Please contact Norm for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.
  •  

    Strength:
    Back Squat Max
    Deadlift Max

    WOD: “Annie”

    50-40-30-20-10 of

    Double-unders
    Sit-ups

Permanent link to this article: http://crossfitlive.com/2016/05/01/monday-522016/

Sunday 5/1/2016

Announcements:

  • Schedule change starting May 2, 2016.
    Our 7pm session will be removed from the standard schedule and due to popular demand, the 10am will be a permanent session in our schedule. See our new schedule here.
  • 2016 Goals Challenge Score Update – So far, a combined of over 200 goals have been reached!
    As of 4/30/16, below are the current standings for the 2016 Goals Challenge:
    We are down the home stretch and with a little over 2 weeks to go, there is still plenty time gain a lot of points.

    2016GoalsChallenge0430
    Remember, if you missed any of the WODs or goal attempts, you still have until May 13 to do this and gain some points.
  • Old School (Masters) Partner Competition, May 21, 2016
    Code 3 will be hosting their 2nd annual Old School Competition. This year it will be a partner (male/male and female/female). $130 a team. They will be hosting two separate events on Saturday, May 21 to better serve a broad range of Masters athletes and abilities.

    Masters 45+: 9 AM – 1 PM
    Masters 35 – 44: 3 PM – 8 PM

    Click here for more information/registration

  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Please contact Norm for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.
  •  
    Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm)

Permanent link to this article: http://crossfitlive.com/2016/04/30/sunday-512016/

Saturday 4/30/2016

Announcements:

  • Schedule change starting May 2, 2016.
    Our 7pm session will be removed from the standard schedule and due to popular demand, the 10am will be a permanent session in our schedule. See our new schedule here.
  • 2016 Goals Challenge Score Update – So far, a combined of over 200 goals have been reached!
    As of 4/30/16, below are the current standings for the 2016 Goals Challenge:
    We are down the home stretch and with a little over 2 weeks to go, there is still plenty time gain a lot of points.

    2016GoalsChallenge0430
    Remember, if you missed any of the WODs or goal attempts, you still have until May 13 to do this and gain some points.
  • Old School (Masters) Partner Competition, May 21, 2016
    Code 3 will be hosting their 2nd annual Old School Competition. This year it will be a partner (male/male and female/female). $130 a team. They will be hosting two separate events on Saturday, May 21 to better serve a broad range of Masters athletes and abilities.

    Masters 45+: 9 AM – 1 PM
    Masters 35 – 44: 3 PM – 8 PM

    Click here for more information/registration

  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Please contact Norm for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

 

WOD: AMRAP in 15 minutes

40x Double-unders
30x Sit-ups
20x Squats
10x Hang Cleans (m:135#/f:95#)

Permanent link to this article: http://crossfitlive.com/2016/04/29/saturday-4302016-2/

Friday 4/29/2016

Announcements:

  • Schedule change starting May 2, 2016.
    Our 7pm session will be removed from the standard schedule and due to popular demand, the 10am will be a permanent session in our schedule. See our new schedule here.
  • 2016 Goals Challenge Score Update – So far, a combined of over 200 goals have been reached!
    As of 4/26/16, below are the current standings for the 2016 Goals Challenge:
    We are down the home stretch and with a little over 2 weeks to go, there is still plenty time gain a lot of points.

    2016GoalsChallenge0427
    Remember, if you missed any of the WODs or goal attempts, you still have until May 13 to do this and gain some points.
  • Old School (Masters) Partner Competition, May 21, 2016
    Code 3 will be hosting their 2nd annual Old School Competition. This year it will be a partner (male/male and female/female). $130 a team. They will be hosting two separate events on Saturday, May 21 to better serve a broad range of Masters athletes and abilities.

    Masters 45+: 9 AM – 1 PM
    Masters 35 – 44: 3 PM – 8 PM

    Click here for more information/registration

  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Please contact Norm for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

 

Strength:
Back Squat – 3@95%
Snatch – 2@70%, 2@75%, 1@80%, 3@85%
Clean & Jerk – 2@70%, 2@75%, 2@80%, 2@85%

WOD: Open WOD 16.5

21-18-15-12-9-6-3x reps for time of:

Thrusters (m:95#/f:65#)
Bar Facing Burpees

Note: This WOD is included in the Goals Challenge. Please look up your previous times for reference.

Permanent link to this article: http://crossfitlive.com/2016/04/28/friday-4292016/

Thursday 4/28/2016

Announcements:

  • Schedule change starting May 2, 2016.
    Our 7pm session will be removed from the standard schedule and due to popular demand, the 10am will be a permanent session in our schedule. See our new schedule here.
  • 2016 Goals Challenge Score Update – So far, a combined of over 200 goals have been reached!
    As of 4/26/16, below are the current standings for the 2016 Goals Challenge:
    We are down the home stretch and with a little over 2 weeks to go, there is still plenty time gain a lot of points.

    2016GoalsChallenge0427
    Remember, if you missed any of the WODs or goal attempts, you still have until May 13 to do this and gain some points.
  • Old School (Masters) Partner Competition, May 21, 2016
    Code 3 will be hosting their 2nd annual Old School Competition. This year it will be a partner (male/male and female/female). $130 a team. They will be hosting two separate events on Saturday, May 21 to better serve a broad range of Masters athletes and abilities.

    Masters 45+: 9 AM – 1 PM
    Masters 35 – 44: 3 PM – 8 PM

    Click here for more information/registration

  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Please contact Norm for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

 

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

Permanent link to this article: http://crossfitlive.com/2016/04/27/thursday-4282016/

Wednesday 4/27/2016

Announcements:

  • Schedule change starting May 2, 2016.
    Our 7pm session will be removed from the standard schedule and due to popular demand, the 10am will be a permanent session in our schedule. See our new schedule here.
  • 2016 Goals Challenge Score Update – So far, a combined of over 200 goals have been reached!
    As of 4/26/16, below are the current standings for the 2016 Goals Challenge:
    We are down the home stretch and with a little over 2 weeks to go, there is still plenty time gain a lot of points.

    2016GoalsChallenge0427
    Remember, if you missed any of the WODs or goal attempts, you still have until May 13 to do this and gain some points.
  • Old School (Masters) Partner Competition, May 21, 2016
    Code 3 will be hosting their 2nd annual Old School Competition. This year it will be a partner (male/male and female/female). $130 a team. They will be hosting two separate events on Saturday, May 21 to better serve a broad range of Masters athletes and abilities.

    Masters 45+: 9 AM – 1 PM
    Masters 35 – 44: 3 PM – 8 PM

    Click here for more information/registration

  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Please contact Norm for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

 

Skill: Handstand Push-up/Walk

Snatch Push Press (% of Snatch) – 5@70%, 5@75%, 3×5@80%
Clean Pull – 3@90%, 3@95%, 3@100%, 3@105%, 3@95%

WOD: “JT”

21-15-9x reps of

Handstand Push-ups
Ring dips
Push-ups

Permanent link to this article: http://crossfitlive.com/2016/04/26/wednesday-4272016/

Tuesday 4/26/2016

Announcements:

  • Schedule change starting May 2, 2016.
    Our 7pm session will be removed from the standard schedule and due to popular demand, the 10am will be a permanent session in our schedule. See our new schedule here.
  • 2016 Goals Challenge Score Update – So far, a combined of over 200 goals have been reached!
    As of 4/23/16, below are the current standings for the 2016 Goals Challenge:
    We are down the home stretch, but with 3 weeks to go, there is still plenty time gain a lot of points.

    2016GoalsChallenge0425c
    Remember, if you missed any of the WODs or goal attempts, you still have until May 13 to do this and gain some points.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

 

Skill: Kipping/Butterfly Pull-up

Strength:
Power Clean – 3@75%, 2@80%, 2@85%, 3×1@90%
Overhead Squat – 2@75%, 2@80%, 3×2@85%

WOD: “Helen”

3 Rounds for time

400m Run
21x KBS (m:55#/f:35#)
12x Pull-ups

Permanent link to this article: http://crossfitlive.com/2016/04/25/tuesday-4262016/

Monday 4/25/2016

Announcements:

  • No 7pm session Monday, April 25.
  • 2016 Goals Challenge Score Update – So far, a combined of over 200 goals have been reached!
    As of 4/25/16, below are the current standings for the 2016 Goals Challenge:
    We are down the home stretch, but with 3 weeks to go, there is still plenty time gain a lot of points.

    2016GoalsChallenge0425c
    Remember, if you missed any of the WODs or goal attempts, you still have until May 13 to do this and gain some points.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

 

Strength:
Clean + Jerk Dip
4@75%, 3@80%, 3@85%, 3@90%
Power Jerk – 3@75%, 2@80%, 2@85%, 3@90%
Back squat – 3×2@90%

WOD: “DT”

5 rounds for time

12x Deadllifts (m:155/f:105#)
9x Hang Power Clean
6x Push Jerk

Permanent link to this article: http://crossfitlive.com/2016/04/24/monday-4252016/

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