Thursday 1/22/2015

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 1/21/2015

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: Gymnastic Kip (10min)
Strength: Front Squat – 4×3 (60%-65%-70%-80%)

WOD: AMRAP in 10 minutes

10x Ring Rows
10x HR Push Ups
10x Front Squat (m:115#/f:75#)

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Tuesday 1/20/2015

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:
Press – 4×3 (60%-65%-70%-80%)
Jerk – 4×3 (60%-65%-70%-80% of C&J)

WOD: For Time

21x Shoulder to Overhead (m:95#/f:65#)
21x Bar Facing Burpee
200m Run

15x Shoulder to Overhead
15x Bar Facing Burpee
200m Run

9x Shoulder to Overhead
9x Bar Facing Burpee
200m Run

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Monday 1/19/2015

Announcements:

  • 2015 Goals Challenge Officially starts today!!
    This years Goal Challenge is here!! As it was successful last year, we decided to change it just a little. Now its all you can achieve in 8 weeks. No limits and all based on points. The greater the challenge in the goal achieved, the more points you earn. The athlete with the most points at the end of the 8 weeks will be declared the winner. Click here for additional information.
    Remember, A GOAL WITHOUT A PLAN IS JUST A WISH.
  • Schedule change on Martin Luther King, Jr. Day Monday, January 19
    No 6:00PM, 6:30PM or 7:00PM Sessions
  • 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: Butterfly Pull-ups
Strength: Deadlift – 4 x 3 (60%-65%-70%-80%)

WOD: AMRAP in 12 minutes

30m Bear Crawl (5 reps)
30x Double-unders
10x Chest to Bar Pull-Ups

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Sunday 1/18/2015

Announcements:

  • Box closed on Sunday, January 18 due to repaving of the parking lot.
  • Schedule change on Martin Luther King, Jr. Day Monday, January 19
    No 6:00PM, 6:30PM or 7:00PM Sessions
  • 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
  • 2015 Goals Challenge Begins January 19!!
    This years Goal Challenge is here!! As it was successful last year, we decided to change it just a little. Now its all you can achieve in 8 weeks. No limits and all based on points. The greater the challenge in the goal achieved, the more points you earn. The athlete with the most points at the end of the 8 weeks will be declared the winner. Click here for additional information.
    Remember, A GOAL WITHOUT A PLAN IS JUST A WISH.

Box closed due to repaving of the parking lot.

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Saturday 1/17/2015

Announcements:

  • Box closed on Sunday, January 18 due to repaving of the parking lot.
  • Schedule change on Martin Luther King, Jr. Day Monday, January 19
    No 6:00PM, 6:30PM or 7:00PM Sessions
  • 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
  • 2015 Goals Challenge Begins January 19!!
    This years Goal Challenge is here!! As it was successful last year, we decided to change it just a little. Now its all you can achieve in 8 weeks. No limits and all based on points. The greater the challenge in the goal achieved, the more points you earn. The athlete with the most points at the end of the 8 weeks will be declared the winner. Click here for additional information.
    Remember, A GOAL WITHOUT A PLAN IS JUST A WISH.

Partner WOD for time:

Shared reps. Only one works at a time.

20x Deadlifts (m:225#/f:155#)
40x Toes to Bar
60x Alternating Wall Balls (m:20#/f:15#)
80x Sit-ups
300x Double-unders
80x Sit-ups
60x Alternating Wall Balls
40x Toes to Bar
20x Deadlifts

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Friday 1/16/2015

Announcements:

  • Box closed on Sunday, January 18 due to repaving of the parking lot.
  • Schedule change on Martin Luther King, Jr. Day Monday, January 19
    No 6:00PM, 6:30PM or 7:00PM Sessions
  • 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
  • 2015 Goals Challenge Begins January 19!!
    This years Goal Challenge is here!! As it was successful last year, we decided to change it just a little. Now its all you can achieve in 8 weeks. No limits and all based on points. The greater the challenge in the goal achieved, the more points you earn. The athlete with the most points at the end of the 8 weeks will be declared the winner. Click here for additional information.
    Remember, A GOAL WITHOUT A PLAN IS JUST A WISH.

Strength: Clean & Jerk – Heavy Single
Skill: Turkish Get-up

WOD: For time

Buy-in with 400m Run

3 rounds of:
3x Bar-ups (mod. 6x CTB pull-ups)
6x (3rt/3lt) Turkish Get-up (m:55#/f:35#)
14m OH KB Walking Lunges (7m rt/7m lt)

Cash-out with 400m Run

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Thursday 1/15/2015

Announcements:

  • 2015 Goals Challenge Begins January 19!!
    This years Goal Challenge is here!! As it was successful last year, we decided to change it just a little. Now its all you can achieve in 8 weeks. No limits and all based on points. The greater the challenge in the goal achieved, the more points you earn. The athlete with the most points at the end of the 8 weeks will be declared the winner. Click here for additional information.
    Remember, A GOAL WITHOUT A PLAN IS JUST A WISH.

Active Recovery/Rest Day!

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

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Wednesday 1/14/2015

Announcements:

  • 2015 Goals Challenge Begins January 19!!
    This years Goal Challenge is here!! As it was successful last year, we decided to change it just a little. Now its all you can achieve in 8 weeks. No limits and all based on points. The greater the challenge in the goal achieved, the more points you earn. The athlete with the most points at the end of the 8 weeks will be declared the winner. Click here for additional information.
    Remember, A GOAL WITHOUT A PLAN IS JUST A WISH.

Strength: Back Squat – 4×3 (60%-65%-70%-80%)

WOD: 4 Rounds for time

150m DB Farmers Carry (m:35#/f:20#)
50x Double-unders
15x DB Hang Power Cleans + SH2OH (m:35#/f:20#)

5 Burpees on the spot if DBs are slammed or dropped on the ground.

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Tuesday 1/13/2015

Announcements:

  • 2015 Goals Challenge Begins January 19!!
    This years Goal Challenge is here!! As it was successful last year, we decided to change it just a little. Now its all you can achieve in 8 weeks. No limits and all based on points. The greater the challenge in the goal achieved, the more points you earn. The athlete with the most points at the end of the 8 weeks will be declared the winner. Click here for additional information.
    Remember, A GOAL WITHOUT A PLAN IS JUST A WISH.

Skill: Handstand Hold w/ Partner
Strength: Bench Press – 4×3 (60%-65%-70%-80%)

WOD: AMRAP in 12 minutes

7x Burpee T2B
5x Handstand Push-ups
13x Box Jumps (m:24″/f:20″)

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