Sunday 2/1/2015

Announcements:

  • N00bFEST Competition Sunday, February 1 (Box will be closed this day)
    Come out early and support all 7 of our teams! Look for the CFL canopy! 

    Heat#/Team Names & Schedule
    Leaderboard

    Location:
    Code 3 CrossFit
    1450 W 228th St. #5
    Torrance, CA 90501

  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Box closed today for Noobfest Competition.

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Saturday 1/31/2015

Announcements:

  • N00bFEST Competition Sunday, February 1 (Box will be closed this day)
    Come out early and support all 7 of our teams! Look for the CFL canopy! 

    Heat#/Team Names & Schedule
    Leaderboard

    Location:
    Code 3 CrossFit
    1450 W 228th St. #5
    Torrance, CA 90501

  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Partner WOD: AMRAP in 10 minutes

One partner completes a round at a time relay style.

10x Wall balls (m:20#/f:15#)
25′ Walking OH Lunges (m:45#/f:15# plate)
10x Deadlifts (m:155#/f:115#)

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Friday 1/30/2015

Announcements:

  • N00bFEST Competition Sunday, February 1 (Box will be closed this day)
    Come out early and support all 7 of our teams! Look for the CFL canopy! 

    Heat#/Team Names & Schedule
    Leaderboard

    Location:
    Code 3 CrossFit
    1450 W 228th St. #5
    Torrance, CA 90501

  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Skill: Practice then attempt to PR one of your “AMRAP in 1 minute” or “1 RM” challenge goals
Strength: Clean & Jerk – Heavy Single

WOD: AMRAP in 12 minutes

20x V-ups
20x Burpees
20x Jumping Lunges

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Thursday 1/29/2015

Announcements:

  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.
  • N00bFEST Competition Sunday, February 1
    So far we have 5 teams joining and it’s still not too late to sign-up. If not, come out and show your support!
    Click here for more information
    Location:
    Code 3 CrossFit
    1450 W 228th St. #5
    Torrance, CA 90501

Active Recovery/Rest Day!

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

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Wednesday 1/28/2015

Announcements:

  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.
  • N00bFEST Competition Sunday, February 1
    So far we have 5 teams joining and it’s still not too late to sign-up. If not, come out and show your support!
    Click here for more information
    Location:
    Code 3 CrossFit
    1450 W 228th St. #5
    Torrance, CA 90501

Skill: Practice then attempt to PR one of your “AMRAP in 1 minute” or “1 RM” challenge goals
Strength: Back Squat 4×3 3@60%, 3@65%, 3@70%, 3@80%

WOD: For time

Athlete changes weight accordingly.

21x Deadlifts (m:185#/f:155#)
5x Bear Complex’s* (m:135#/f:95#)
15x Deadlifts
5x Bear Complex’s
9x Deadlifts
5x Bear Complex’s

*Bear complex consists of the following:
1x Power Clean
1x Front squat
1x Push Press
1x Back Squat
1x Push Press (behind neck)

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Tuesday 1/27/2015

Announcements:

  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.
  • N00bFEST Competition Sunday, February 1
    So far we have 5 teams joining and it’s still not too late to sign-up. If not, come out and show your support!
    Click here for more information
    Location:
    Code 3 CrossFit
    1450 W 228th St. #5
    Torrance, CA 90501

Strength: Bench Press 3×3 3@70%, 3@80%, 3@90%

WOD: 3 Rounds for time

10x Handstand Push-ups
20x Pull-ups
30x KBS (m:55#/f:35#)
40x Double-unders

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Monday 1/26/2015

Announcements:

  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.
  • N00bFEST Competition Sunday, February 1
    So far we have 5 teams joining and it’s still not too late to sign-up. If not, come out and show your support!
    Click here for more information
    Location:
    Code 3 CrossFit
    1450 W 228th St. #5
    Torrance, CA 90501

Skill: Practice then attempt to PR one of your “AMRAP in 1 minute” challenge goals
Strength: Hang Clean – 3×3 3@60%, 3@70%, 3@80% of 1RM of C&J

WOD: AMRAP in 8 minutes

5x Cleans (m:155#/f:105#)
20x Lateral Barbell Burpees

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Sunday 1/25/2015

Announcements:

  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.
  • N00bFEST Competition Sunday, February 1
    So far we have 5 teams joining and it’s still not too late to sign-up. If not, come out and show your support!
    Click here for more information
    Location:
    Code 3 CrossFit
    1450 W 228th St. #5
    Torrance, CA 90501

Active Recovery/Rest Day!

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

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Saturday 1/24/2015

Announcements:

  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.
  • N00bFEST Competition Sunday, February 1
    So far we have 5 teams joining and it’s still not too late to sign-up. If not, come out and show your support!
    Click here for more information
    Location:
    Code 3 CrossFit
    1450 W 228th St. #5
    Torrance, CA 90501

Partner WOD: AMRAP in 12 minutes

Shared reps only one works at a time.

20x Toes thru rings
20x Overhead box step-ups with plate (m:45#/f:25#)
60x Double-unders

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Friday 1/23/2015

Announcements:

  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.
  • N00bFEST Competition Sunday, February 1
    So far we have 5 teams joining and it’s still not too late to sign-up. If not, come out and show your support!
    Click here for more information
    Location:
    Code 3 CrossFit
    1450 W 228th St. #5
    Torrance, CA 90501

Strength: Power Clean – 4×3 (60%-65%-70%-80% of C&J)

WOD: For Time

Cash In: 50cal Row

3 Rounds
10x Toes to Bar
15x Goblet Squat
20x KBS (m:55#/f:35#)

Cash-out: 400m run

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