Monday 6/18/2018

Announcements:

  • Change of schedule :
    Thursday, June 21 – 5AM, 6AM, & 10AM (these are AM classes from Friday)
    Friday, June 22 – 4PM, 5PM, & 6PM (no 3PM & 6:30PM)
    Sunday, June 24 – Closed
  • SAVE THE DATE for The Annual Beach Party –
    Our annual beach party will be on Saturday, July 14. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.

Strength: Max Clean & Jerk

Skill: Kipping/Butterfly pull-ups or Bar-ups

WOD: AMRAP in 12 minutes

8 Ground to overhead (135#/95#)
4 Bar muscle-ups or 8 CTB Pull-ups
40 Double-unders

Permanent link to this article: http://crossfitlive.com/2018/06/18/monday-6-18-2018/

Sunday 6/17/2018

Announcements:

  • Change of schedule :
    Sunday, June 17 – Closed for Father’s Day
    Thursday, June 21 – 5AM, 6AM, & 10AM (these are AM classes from Friday)
    Friday, June 22 – 4PM, 5PM, & 6PM (no 3PM & 6:30PM)
    Sunday, June 24 – Closed
  • SAVE THE DATE for The Annual Beach Party –
    Our annual beach party will be on Saturday, July 14. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.

Box closed for Father’s Day

Permanent link to this article: http://crossfitlive.com/2018/06/16/sunday-6-17-2018/

Saturday 6/16/2018

Announcements:

  • Change of schedule :
    Sunday, June 17 – Closed for Father’s Day
    Thursday, June 21 – 5AM, 6AM, & 10AM (these are AM classes from Friday)
    Friday, June 22 – 4PM, 5PM, & 6PM (no 3PM & 6:30PM)
    Sunday, June 24 – Closed
  • SAVE THE DATE for The Annual Beach Party –
    Our annual beach party will be on Saturday, July 14. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.

Partner WOD: Shared reps for time (one partner works at a time)

Buy-in with 400m DB Farmers Carry (55#/35#)

100 KBS (55#/35#)
200 V-ups
100 Wall balls (20#/15#)

Cash-out with 10 Suicide sprints

Permanent link to this article: http://crossfitlive.com/2018/06/16/saturday-6-15-2018/

Friday 6/15/2018

Announcements:

  • Change of schedule :
    Sunday, June 17 – Closed for Father’s Day
    Thursday, June 21 – 5AM, 6AM, & 10AM (these are AM classes from Friday)
    Friday, June 22 – 4PM, 5PM, & 6PM (no 3PM & 6:30PM)
    Sunday, June 24 – Closed
  • SAVE THE DATE for The Annual Beach Party –
    Our annual beach party will be on Saturday, July 14. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.

Strength:
Front Squat 2×2 @90%
Clean & jerk 1@60%, 1@65%, 1@70%, 3@60%

WOD: “Elizabeth” For time

21-15-9 of

Cleans (135#/95#)
Ring dips

Permanent link to this article: http://crossfitlive.com/2018/06/15/friday-6-15-2018/

Thursday 6/14/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party –
    Our annual beach party will be on Saturday, July 14. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
  • Old School Competition Saturday, June 23
    Code 3 Athletics is hosting a team competition (MM/FF) Masters for the 35 and older. See WODs below. Registration information available at competitioncorner.

    Location:
    Code 3 Athletics
    15725 Vermont Ave
    Gardena, CA 90247

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

Permanent link to this article: http://crossfitlive.com/2018/06/13/thursday-6-14-2018/

Wednesday 6/13/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party –
    Our annual beach party will be on Saturday, July 14. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
  • Old School Competition Saturday, June 23
    Code 3 Athletics is hosting a team competition (MM/FF) Masters for the 35 and older. See WODs below. Registration information available at competitioncorner.

    Location:
    Code 3 Athletics
    15725 Vermont Ave
    Gardena, CA 90247

Strength:
Strict press 2×2 @90%

Skill: GHD sit-ups

WOD: For time

1000m row
50 Burpees
100 GHD Sit-ups or 140 sit-ups

Permanent link to this article: http://crossfitlive.com/2018/06/13/wednesday-6-13-2018/

Tuesday 6/12/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party –
    Our annual beach party will be on Saturday, July 14. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
  • Old School Competition Saturday, June 23
    Code 3 Athletics is hosting a team competition (MM/FF) Masters for the 35 and older. See WODs below. Registration information available at competitioncorner.

    Location:
    Code 3 Athletics
    15725 Vermont Ave
    Gardena, CA 90247

Strength:
Snatch 1@60%, 1@65%, 1@70%, 3@60%

WOD: 4 Rounds for time

8 Hang power snatches (95#/65#)
6 Snatch balances
4 Hang snatch
400m run

Permanent link to this article: http://crossfitlive.com/2018/06/12/tuesday-6-12-2018/

Monday 6//11/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party –
    Our annual beach party will be on Saturday, July 14. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
  • Old School Competition Saturday, June 23
    Code 3 Athletics is hosting a team competition (MM/FF) Masters for the 35 and older. See WODs below. Registration information available at competitioncorner.

    Location:
    Code 3 Athletics
    15725 Vermont Ave
    Gardena, CA 90247

Strength:
Bench Press 2×2@90%
Deadlift 2×2@90%

Skill: Handstand push-up/walks

WOD: AMRAP in 10 minutes

5 Deadlifts (275#/185#)
24ft Handstand walk or 7 HSPU
2 Lateral shuttle runs (=8 reps)

Permanent link to this article: http://crossfitlive.com/2018/06/11/monday-6-11-2018/

Sunday 6/10/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party –
    Our annual beach party will be on Saturday, July 14. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
  • Old School Competition Saturday, June 23
    Code 3 Athletics is hosting a team competition (MM/FF) Masters for the 35 and older. See WODs below. Registration information available at competitioncorner.

    Location:
    Code 3 Athletics
    15725 Vermont Ave
    Gardena, CA 90247

Active Recovery/Rest Day, make up a missed WOD or practice on your weaknesses. (10am to 12pm)

Permanent link to this article: http://crossfitlive.com/2018/06/09/sunday-6-10-2018/

Saturday 6/9/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party –
    Our annual beach party will be on Saturday, July 14. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
  • Old School Competition Saturday, June 23
    Code 3 Athletics is hosting a team competition (MM/FF) Masters for the 35 and older. See WODs below. Registration information available at competitioncorner.

    Location:
    Code 3 Athletics
    15725 Vermont Ave
    Gardena, CA 90247

WOD: AMRAP in 15 minutes

10x Toes to bar
15x Box jumps (m:24″/f:20#)
20x V-ups
30x Double-unders

Permanent link to this article: http://crossfitlive.com/2018/06/09/saturday-6-9-2018/

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