Saturday 1-21-2017

Announcements:

  • Box Closed for noobfest competition – Saturday, Jan 21
    The box will be closed this Saturday for the noobfest Competiton. We will all be at Code 3 CrossFit to watch our teams compete. Please see below.
  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes! We now have 5 teams confirmed that will be competing

    Schedule:
    9:00 AM – 10:30 AM: Event 1 – Cluster Ladder
    10:00 AM – 2:00 PM: Floater
    10:45 AM – 12:15 PM: Event 2 – Sprint Relay
    12:30 PM – 2:30 PM: Event 3 – Chipper

    Limbo for the Nguyen (Mel & Penney) – Heat 2
    New Kids on the Box (John & Luis) – Heat 5
    Not Fast Just Furious (Enio & James) – Heat 6
    Nu Tang Clan (Art & Don) – Heat 6
    The GuaPogi Boys (Juan & Zane) – Heat 7

    -Park on the streets in the surrounding neighborhood.
    -Restrooms, showers and water will be available. Bring a refillable bottle.
    -There are a lot of great food options within walking distance (Gardena Bowl Coffee Shop) or a short drive

  • VIEW LEADERBOARD

Box closed for the noobfest Competition!!

Friday 1-20-2017

Announcements:

  • Box Closed for noobfest competition – Saturday, Jan 21
    The box will be closed this Saturday for the noobfest Competiton. We will all be at Code 3 CrossFit to watch our teams compete. Please see below.
  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes! We now have 5 teams confirmed that will be competing

    Schedule:
    9:00 AM – 10:30 AM: Event 1 – Cluster Ladder
    10:00 AM – 2:00 PM: Floater
    10:45 AM – 12:15 PM: Event 2 – Sprint Relay
    12:30 PM – 2:30 PM: Event 3 – Chipper

    Limbo for the Nguyen (Mel & April) – Heat 2
    New Kids on the Box (John & Luis) – Heat 5
    Not Fast Just Furious (Enio & James) – Heat 6
    Nu Tang Clan (Art & Don) – Heat 6
    The GuaPogi Boys (Juan & Zane) – Heat 7

    -Park on the streets in the surrounding neighborhood.
    -Restrooms, showers and water will be available. Bring a refillable bottle.
    -There are a lot of great food options within walking distance (Gardena Bowl Coffee Shop) or a short drive

  • VIEW LEADERBOARD

Skill: Rope Climb

Strength:
2 Snatch Balance + 1 OHS @ 80% 2sets
Snatch – 75% x 3, 80% x 2, 85% x 1, 90% x 1

WOD: AMRAP in 12 minutes

10 Lateral Burpees
10 Front Squats (135#/85#)
1 Snatch (135#/85#)
1 Rope Climb

Thursday 1/19/2017

Announcements:

  • Box Closed for noobfest competition – Saturday, Jan 21
    The box will be closed this Saturday for the noobfest Competiton. We will all be at Code 3 CrossFit to watch our teams compete. Please see below.
  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes! We now have 5 teams confirmed that will be competing

    Schedule:
    9:00 AM – 10:30 AM: Event 1 – Cluster Ladder
    10:00 AM – 2:00 PM: Floater
    10:45 AM – 12:15 PM: Event 2 – Sprint Relay
    12:30 PM – 2:30 PM: Event 3 – Chipper

    Limbo for the Nguyen (Mel & April) – Heat 2
    New Kids on the Box (John & Luis) – Heat 5
    Not Fast Just Furious (Enio & James) – Heat 6
    Nu Tang Clan (Art & Don) – Heat 6
    The GuaPogi Boys (Juan & Zane) – Heat 7

    -Park on the streets in the surrounding neighborhood.
    -Restrooms, showers and water will be available. Bring a refillable bottle.
    -There are a lot of great food options within walking distance (Gardena Bowl Coffee Shop) or a short drive

  • VIEW LEADERBOARD

Active Recovery/Rest Day!

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

Wednesday 1/18/2017

Announcements:

  • Box Closed for noobfest competition – Saturday, January 21
    The box will be closed this Saturday for the noobfest Competiton. We will all be at Code 3 CrossFit to watch our teams compete. Please see below.
  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes! We now have 5 teams confirmed that will be competing

    Schedule:
    9:00 AM – 10:30 AM: Event 1 – Cluster Ladder
    10:00 AM – 2:00 PM: Floater
    10:45 AM – 12:15 PM: Event 2 – Sprint Relay
    12:30 PM – 2:30 PM: Event 3 – Chipper

    Limbo for the Nguyen (Mel & April) – Heat 2
    New Kids on the Box (John & Luis) – Heat 5
    Not Fast Just Furious (Enio & James) – Heat 6
    Nu Tang Clan (Art & Don) – Heat 6
    The GuaPogi Boys (Juan & Zane) – Heat 7

    -Park on the streets in the surrounding neighborhood.
    -Restrooms, showers and water will be available. Bring a refillable bottle.
    -There are a lot of great food options within walking distance (Gardena Bowl Coffee Shop) or a short drive

  • VIEW LEADERBOARD

Skill: Pull-overs

Strength:
Bench press – 65% 3×8
Deadlift – 65% 3×8

WOD: AMRAP in 9 min
1 Pull-over (mod. 3 knees to elbows)
19′ Handstand Walk (mod. 6 HSPU)
24 Double-unders

Rest 2 minutes

AMRAP in 3 min
9 Alternating Pistols
3 Muscle-ups (mod. 6 CTB)

Tuesday 1/17/2017

Announcements:

  • Box Closed for noobfest competition – Saturday, January 21
    The box will be closed this Saturday for the noobfest Competiton. We will all be at Code 3 CrossFit to watch our teams compete. Please see below.
  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes! We now have 5 teams confirmed that will be competing

    Schedule:
    9:00 AM – 10:30 AM: Event 1 – Cluster Ladder
    10:00 AM – 2:00 PM: Floater
    10:45 AM – 12:15 PM: Event 2 – Sprint Relay
    12:30 PM – 2:30 PM: Event 3 – Chipper

    Limbo for the Nguyen (Mel & April) – Heat 2
    New Kids on the Box (John & Luis) – Heat 5
    Not Fast Just Furious (Enio & James) – Heat 6
    Nu Tang Clan (Art & Don) – Heat 6
    The GuaPogi Boys (Juan & Zane) – Heat 7

    -Park on the streets in the surrounding neighborhood.
    -Restrooms, showers and water will be available. Bring a refillable bottle.
    -There are a lot of great food options within walking distance (Gardena Bowl Coffee Shop) or a short drive

  • VIEW LEADERBOARD

Skill: Handstand push-up/walks

Strength:
Strict Press – 65% 3×8
Back squat – 65% 3×8

WOD: For time

45 Calorie row
30 Burpees
15 Wall walks

Monday 1/16/2017

Announcements:

  • Box Closed for noobfest competition – Saturday, January 21
    The box will be closed this Saturday for the noobfest Competiton. We will all be at Code 3 CrossFit to watch our teams compete. Please see below.
  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes! We now have 5 teams confirmed that will be competing

    Schedule:
    9:00 AM – 10:30 AM: Event 1 – Cluster Ladder
    10:00 AM – 2:00 PM: Floater
    10:45 AM – 12:15 PM: Event 2 – Sprint Relay
    12:30 PM – 2:30 PM: Event 3 – Chipper

    Limbo for the Nguyen (Mel & April) – Heat 2
    New Kids on the Box (John & Luis) – Heat 5
    Not Fast Just Furious (Enio & James) – Heat 6
    Nu Tang Clan (Art & Don) – Heat 6
    The GuaPogi Boys (Juan & Zane) – Heat 7

    -Park on the streets in the surrounding neighborhood.
    -Restrooms, showers and water will be available. Bring a refillable bottle.
    -There are a lot of great food options within walking distance (Gardena Bowl Coffee Shop) or a short drive

  • VIEW LEADERBOARD

Strength:
Front squat – 65% 3×8
3 Power Cleans + 1 Jerk @75%
2 Power Cleans + 1 Jerk @80%
2 Power Cleans + 1 Jerk @85%
1 Clean & Jerk @90%

WOD: 5 Rounds for time

10 Toes to bars
5 Full Clean & Split Jerks (75% of 1RM)
200m run

Sunday 1/15/2017

Announcements:

  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes!

    John and Luis
    Don E. and Art
    James R. and Enio
    Zane and Juan
    Melanie L and April

    This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    It’s not too late to sign-up! Spots are still available!!

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm)

Saturday 1/14/2017

Announcements:

  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes!

    John and Luis
    Don E. and Art
    James R. and Enio
    Zane and Juan
    Melanie L and April

    This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    It’s not too late to sign-up! Spots are still available!!

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

Partner WOD: For time

Buy-in 400m Farmers carry (35#/20#) (partners run together)

Then… 3 rounds of (shared reps, one works at a time)

25 DB Hang cleans (35#/20#)
50 V-ups
25 Box jumps (24″/20″)

Cash-out with 1k row (shared, one works at a time)

Friday 1/13/2017

Announcements:

  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes!

    John and Luis
    Don E. and Art
    James R. and Enio
    Zane and Juan
    Melanie L and April

    This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    It’s not too late to sign-up! Spots are still available!!

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

Skill: Handstand Push-up/Walks

Strength:
Snatch Pull – 4 x 3 @85%
Snatch –2 x 2 @75%, 2 x 2 80%

WOD: AMRAP in 15 minutes

10-9-8-7-6-5-4-3-2-1 then back up

Hang snatches (95#/65#)
Bar-facing burpees

Thursday 1/12/2017

Announcements:

  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes!

    John and Luis
    Don E. and Art
    James R. and Enio
    Zane and Juan
    Melanie L and Penney

    This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    It’s not too late to sign-up! Spots are still available!!

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

Active Recovery/Rest Day!

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