Thursday 5/31/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    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

    Teams will compete in 3 events in either the Advanced or Intermediate divisions.

    EVENT 1 – Strongman Medley
    AMRAP 2 – Strongman Log C&J
    Rest 1
    AMRAP 2 – Sandbag Over The Yoke
    Rest 1
    AMRAP 2 – Axle Bar Thruster
    Rest 1
    AMRAP 2 – Partner Sled Push
    * Full details will be announced on Day of Event!

    EVENT 2 – AMRAP Couplet
    AMRAP 10
    Advanced
    5/4 Rope Climbs
    20 Partner Wall Balls, 25/20#

    Intermediate
    4/3 Rope Climbs
    20 Partner Wall Balls, 20/16#
    * This is a partner workout with both athletes working at the same time, splitting the reps on the rope climbs as they wish.

    EVENT 3 – Double Triplet
    Advanced
    A) 2 rounds
    9 CTB Pull Up
    9 Power Cleans, 95/63#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 50/35#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 95/63#

    Intermediate
    A) 2 rounds
    9 Pull Up
    9 Power Cleans, 75/53#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 40/30#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 75/53#
    * This is a relay style workout. Athlete 1 performs Part A, then Athlete 2 performs Part A. Athlete 1 performs Part B, then Athlete 2 performs Part B.

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

Wednesday 5/30/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    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

    Teams will compete in 3 events in either the Advanced or Intermediate divisions.

    EVENT 1 – Strongman Medley
    AMRAP 2 – Strongman Log C&J
    Rest 1
    AMRAP 2 – Sandbag Over The Yoke
    Rest 1
    AMRAP 2 – Axle Bar Thruster
    Rest 1
    AMRAP 2 – Partner Sled Push
    * Full details will be announced on Day of Event!

    EVENT 2 – AMRAP Couplet
    AMRAP 10
    Advanced
    5/4 Rope Climbs
    20 Partner Wall Balls, 25/20#

    Intermediate
    4/3 Rope Climbs
    20 Partner Wall Balls, 20/16#
    * This is a partner workout with both athletes working at the same time, splitting the reps on the rope climbs as they wish.

    EVENT 3 – Double Triplet
    Advanced
    A) 2 rounds
    9 CTB Pull Up
    9 Power Cleans, 95/63#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 50/35#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 95/63#

    Intermediate
    A) 2 rounds
    9 Pull Up
    9 Power Cleans, 75/53#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 40/30#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 75/53#
    * This is a relay style workout. Athlete 1 performs Part A, then Athlete 2 performs Part A. Athlete 1 performs Part B, then Athlete 2 performs Part B.

Strength:
Front squat 3×4@80%
Clean & Jerk 2@75%, 2@80%, 3@85%

WOD: AMRAP IN 15 minutes

10 Hang power cleans (115#/75#)
10 Shoulder to overhead
10 Box facing over burpees (24″/20″)

Tuesday 5/29/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    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

    Teams will compete in 3 events in either the Advanced or Intermediate divisions.

    EVENT 1 – Strongman Medley
    AMRAP 2 – Strongman Log C&J
    Rest 1
    AMRAP 2 – Sandbag Over The Yoke
    Rest 1
    AMRAP 2 – Axle Bar Thruster
    Rest 1
    AMRAP 2 – Partner Sled Push
    * Full details will be announced on Day of Event!

    EVENT 2 – AMRAP Couplet
    AMRAP 10
    Advanced
    5/4 Rope Climbs
    20 Partner Wall Balls, 25/20#

    Intermediate
    4/3 Rope Climbs
    20 Partner Wall Balls, 20/16#
    * This is a partner workout with both athletes working at the same time, splitting the reps on the rope climbs as they wish.

    EVENT 3 – Double Triplet
    Advanced
    A) 2 rounds
    9 CTB Pull Up
    9 Power Cleans, 95/63#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 50/35#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 95/63#

    Intermediate
    A) 2 rounds
    9 Pull Up
    9 Power Cleans, 75/53#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 40/30#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 75/53#
    * This is a relay style workout. Athlete 1 performs Part A, then Athlete 2 performs Part A. Athlete 1 performs Part B, then Athlete 2 performs Part B.

Strength:
Bench press 3×4@80%
Deadlifts 3×4@80%

WOD: “Michael”

3 rounds for time

800m run
50 Back extensions
50 Sit-ups

Monday 5/28/2018

Announcements:

  • Change of schedule:
    Box closed Sunday, May 27
    One class at 10am on Memorial Day, May 28

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    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

    Teams will compete in 3 events in either the Advanced or Intermediate divisions.

    EVENT 1 – Strongman Medley
    AMRAP 2 – Strongman Log C&J
    Rest 1
    AMRAP 2 – Sandbag Over The Yoke
    Rest 1
    AMRAP 2 – Axle Bar Thruster
    Rest 1
    AMRAP 2 – Partner Sled Push
    * Full details will be announced on Day of Event!

    EVENT 2 – AMRAP Couplet
    AMRAP 10
    Advanced
    5/4 Rope Climbs
    20 Partner Wall Balls, 25/20#

    Intermediate
    4/3 Rope Climbs
    20 Partner Wall Balls, 20/16#
    * This is a partner workout with both athletes working at the same time, splitting the reps on the rope climbs as they wish.

    EVENT 3 – Double Triplet
    Advanced
    A) 2 rounds
    9 CTB Pull Up
    9 Power Cleans, 95/63#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 50/35#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 95/63#

    Intermediate
    A) 2 rounds
    9 Pull Up
    9 Power Cleans, 75/53#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 40/30#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 75/53#
    * This is a relay style workout. Athlete 1 performs Part A, then Athlete 2 performs Part A. Athlete 1 performs Part B, then Athlete 2 performs Part B.

WOD: “Holbrook”

10 rounds for time

5 Thrusters (115#/75#)
10 Pull-ups
100m sprint
1 minute rest

Sunday 5/27/2018

Announcements:

  • Change of schedule:
    Box closed Sunday, May 27
    One class at 10am on Memorial Day, May 28

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    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

    Teams will compete in 3 events in either the Advanced or Intermediate divisions.

    EVENT 1 – Strongman Medley
    AMRAP 2 – Strongman Log C&J
    Rest 1
    AMRAP 2 – Sandbag Over The Yoke
    Rest 1
    AMRAP 2 – Axle Bar Thruster
    Rest 1
    AMRAP 2 – Partner Sled Push
    * Full details will be announced on Day of Event!

    EVENT 2 – AMRAP Couplet
    AMRAP 10
    Advanced
    5/4 Rope Climbs
    20 Partner Wall Balls, 25/20#

    Intermediate
    4/3 Rope Climbs
    20 Partner Wall Balls, 20/16#
    * This is a partner workout with both athletes working at the same time, splitting the reps on the rope climbs as they wish.

    EVENT 3 – Double Triplet
    Advanced
    A) 2 rounds
    9 CTB Pull Up
    9 Power Cleans, 95/63#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 50/35#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 95/63#

    Intermediate
    A) 2 rounds
    9 Pull Up
    9 Power Cleans, 75/53#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 40/30#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 75/53#
    * This is a relay style workout. Athlete 1 performs Part A, then Athlete 2 performs Part A. Athlete 1 performs Part B, then Athlete 2 performs Part B.

Box closed today.

Saturday 5/26/2018

Announcements:

  • Change of schedule:
    Box closed Sunday, May 27
    One class at 10am on Memorial Day, May 28

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    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

    Teams will compete in 3 events in either the Advanced or Intermediate divisions.

    EVENT 1 – Strongman Medley
    AMRAP 2 – Strongman Log C&J
    Rest 1
    AMRAP 2 – Sandbag Over The Yoke
    Rest 1
    AMRAP 2 – Axle Bar Thruster
    Rest 1
    AMRAP 2 – Partner Sled Push
    * Full details will be announced on Day of Event!

    EVENT 2 – AMRAP Couplet
    AMRAP 10
    Advanced
    5/4 Rope Climbs
    20 Partner Wall Balls, 25/20#

    Intermediate
    4/3 Rope Climbs
    20 Partner Wall Balls, 20/16#
    * This is a partner workout with both athletes working at the same time, splitting the reps on the rope climbs as they wish.

    EVENT 3 – Double Triplet
    Advanced
    A) 2 rounds
    9 CTB Pull Up
    9 Power Cleans, 95/63#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 50/35#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 95/63#

    Intermediate
    A) 2 rounds
    9 Pull Up
    9 Power Cleans, 75/53#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 40/30#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 75/53#
    * This is a relay style workout. Athlete 1 performs Part A, then Athlete 2 performs Part A. Athlete 1 performs Part B, then Athlete 2 performs Part B.

WOD: For time

100x Double-unders
90x Sit-ups
80x Back Extensions
70x Squats
60x Mountain Climbers
50x Jumping Lunges
40x V-ups
30 Second plank hold
20x Toes to bar
10x Burpees
5x Wall walks

Friday 5/25/2018

Announcements:

  • Change of schedule:
    Box closed Sunday, May 27
    One class at 10am on Memorial Day, May 28

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    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

    Teams will compete in 3 events in either the Advanced or Intermediate divisions.

    EVENT 1 – Strongman Medley
    AMRAP 2 – Strongman Log C&J
    Rest 1
    AMRAP 2 – Sandbag Over The Yoke
    Rest 1
    AMRAP 2 – Axle Bar Thruster
    Rest 1
    AMRAP 2 – Partner Sled Push
    * Full details will be announced on Day of Event!

    EVENT 2 – AMRAP Couplet
    AMRAP 10
    Advanced
    5/4 Rope Climbs
    20 Partner Wall Balls, 25/20#

    Intermediate
    4/3 Rope Climbs
    20 Partner Wall Balls, 20/16#
    * This is a partner workout with both athletes working at the same time, splitting the reps on the rope climbs as they wish.

    EVENT 3 – Double Triplet
    Advanced
    A) 2 rounds
    9 CTB Pull Up
    9 Power Cleans, 95/63#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 50/35#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 95/63#

    Intermediate
    A) 2 rounds
    9 Pull Up
    9 Power Cleans, 75/53#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 40/30#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 75/53#
    * This is a relay style workout. Athlete 1 performs Part A, then Athlete 2 performs Part A. Athlete 1 performs Part B, then Athlete 2 performs Part B.

Strength:
Bench press 3×5 @75%
Deficit Deadlift 3×5 @75%

Skill: Handstand push-up/walks

WOD: AMRAP in 12 minutes

5 HSPU
10 Deadlifts (225#/155#)
15 Medball transfers (20#/15#)

Thursday 5/24/2018

Announcements:

  • Change of schedule:
    Box closed Sunday, May 27
    One class at 10am on Memorial Day, May 28

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    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

    Teams will compete in 3 events in either the Advanced or Intermediate divisions.

    EVENT 1 – Strongman Medley
    AMRAP 2 – Strongman Log C&J
    Rest 1
    AMRAP 2 – Sandbag Over The Yoke
    Rest 1
    AMRAP 2 – Axle Bar Thruster
    Rest 1
    AMRAP 2 – Partner Sled Push
    * Full details will be announced on Day of Event!

    EVENT 2 – AMRAP Couplet
    AMRAP 10
    Advanced
    5/4 Rope Climbs
    20 Partner Wall Balls, 25/20#

    Intermediate
    4/3 Rope Climbs
    20 Partner Wall Balls, 20/16#
    * This is a partner workout with both athletes working at the same time, splitting the reps on the rope climbs as they wish.

    EVENT 3 – Double Triplet
    Advanced
    A) 2 rounds
    9 CTB Pull Up
    9 Power Cleans, 95/63#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 50/35#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 95/63#

    Intermediate
    A) 2 rounds
    9 Pull Up
    9 Power Cleans, 75/53#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 40/30#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 75/53#
    * This is a relay style workout. Athlete 1 performs Part A, then Athlete 2 performs Part A. Athlete 1 performs Part B, then Athlete 2 performs Part B.

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

Wednesday 5/23/2018

Announcements:

  • Change of schedule:
    Box closed Sunday, May 27
    One class at 10am on Memorial Day, May 28

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    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

    Teams will compete in 3 events in either the Advanced or Intermediate divisions.

    EVENT 1 – Strongman Medley
    AMRAP 2 – Strongman Log C&J
    Rest 1
    AMRAP 2 – Sandbag Over The Yoke
    Rest 1
    AMRAP 2 – Axle Bar Thruster
    Rest 1
    AMRAP 2 – Partner Sled Push
    * Full details will be announced on Day of Event!

    EVENT 2 – AMRAP Couplet
    AMRAP 10
    Advanced
    5/4 Rope Climbs
    20 Partner Wall Balls, 25/20#

    Intermediate
    4/3 Rope Climbs
    20 Partner Wall Balls, 20/16#
    * This is a partner workout with both athletes working at the same time, splitting the reps on the rope climbs as they wish.

    EVENT 3 – Double Triplet
    Advanced
    A) 2 rounds
    9 CTB Pull Up
    9 Power Cleans, 95/63#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 50/35#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 95/63#

    Intermediate
    A) 2 rounds
    9 Pull Up
    9 Power Cleans, 75/53#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 40/30#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 75/53#
    * This is a relay style workout. Athlete 1 performs Part A, then Athlete 2 performs Part A. Athlete 1 performs Part B, then Athlete 2 performs Part B.

WOD: “Murph”

For time:

1 Mile Run
100x Pull Ups
200x Push Ups
300x Squats
1 Mile Run

Partition the pull ups, push ups, and squats as needed. Start and finish with a mile run.

Tuesday 5/22/2018

Announcements:

  • Change of schedule:
    Box closed Sunday, May 27
    One class at 10am on Memorial Day, May 28

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    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

    Teams will compete in 3 events in either the Advanced or Intermediate divisions.

    EVENT 1 – Strongman Medley
    AMRAP 2 – Strongman Log C&J
    Rest 1
    AMRAP 2 – Sandbag Over The Yoke
    Rest 1
    AMRAP 2 – Axle Bar Thruster
    Rest 1
    AMRAP 2 – Partner Sled Push
    * Full details will be announced on Day of Event!

    EVENT 2 – AMRAP Couplet
    AMRAP 10
    Advanced
    5/4 Rope Climbs
    20 Partner Wall Balls, 25/20#

    Intermediate
    4/3 Rope Climbs
    20 Partner Wall Balls, 20/16#
    * This is a partner workout with both athletes working at the same time, splitting the reps on the rope climbs as they wish.

    EVENT 3 – Double Triplet
    Advanced
    A) 2 rounds
    9 CTB Pull Up
    9 Power Cleans, 95/63#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 50/35#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 95/63#

    Intermediate
    A) 2 rounds
    9 Pull Up
    9 Power Cleans, 75/53#
    9/7 Assault Bike Cals
    B) 2 rounds
    6 DB Snatches, each arm, 40/30#
    6 Burpee BJ, 24/20″
    6 Power Snatches, 75/53#
    * This is a relay style workout. Athlete 1 performs Part A, then Athlete 2 performs Part A. Athlete 1 performs Part B, then Athlete 2 performs Part B.

Strength:
Overhead squat 3×5 @75%
Snatch 3@75%, 2@80%, 1@85%, 1@90%, 1@95%

Skill: Double-unders

WOD: For time

1000m Row
100 Sit-ups
100 Double-unders