Monday 5/21/2018

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:
Front squat 3×5 @75%

3 Cleans + 1 Split jerk @75%
2 Cleans + 1 Split jerk @80%
1 Clean & jerk @90%
1 Clean & jerk @95%

WOD: AMRAP in 10 minutes

5 Power cleans (155#/105#)
2 Thrusters
33 Lateral Barbell hops

Sunday 5/20/2018

Announcements:

  • Old School Competition Saturday, June 23
    Code 3 Athletics is hosting a team competition (MM/FF) Masters for the 35 and older. Tickets and more information available at competitioncorner.net

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

    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)

Saturday 5/19/2018

Announcements:

Old School Competition Saturday, June 23
Code 3 Athletics is hosting a team competition (MM/FF) Masters for the 35 and older. Tickets and more information available at competitioncorner.net

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

Code 3 Athletics
15725 Vermont Ave
Gardena, CA 90247

Partner WOD: AMRAP in 15 minutes

Partner A:
Rotation clock 20 calorie row

Partner B:
6 Lateral barbell burpees
9 Pull-ups
12 Deadlifts (155#/105#)

Partners swap after every 20 calorie row

Friday 5/18/2018

Announcements:

Old School Competition Saturday, June 23
Code 3 Athletics is hosting a team competition (MM/FF) Masters for the 35 and older. Tickets and more information available at competitioncorner.net

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

Code 3 Athletics
15725 Vermont Ave
Gardena, CA 90247

Strength:
Strict Press – 70% 3×6
Deficit Deadlift – 65% 2×7

Skill: GHD Sit-ups

WOD: 4 rounds for time

48ft. OH weighted walking lunges (45#/25#) or (95#/45#)
25 GHD Sit-ups or 35 Sit-ups

Thursday 5/17/2018

Announcements:

Old School Competition Saturday, June 23
Code 3 Athletics is hosting a team competition (MM/FF) Masters for the 35 and older. Tickets and more information available at competitioncorner.net

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

Code 3 Athletics
15725 Vermont Ave
Gardena, CA 90247

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

Wednesday 5/16/2018

Announcements:

Change of schedule:
No 6:30pm class on Wednesday, May 16

Old School Competition Saturday, June 23
Code 3 Athletics is hosting a team competition (MM/FF) Masters for the 35 and older. Tickets and more information available at competitioncorner.net

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

Code 3 Athletics
15725 Vermont Ave
Gardena, CA 90247

Strength:
Bench press – 70% 3×6
Back squat – 70% 3×6

WOD: 100 Burpees for time

100 Burpees for time with 5 jumping squats EMOM. Must touch a 6″ target above reach with both hands for both burpees and jumping squats.

Tuesday 5/15/2018

Announcements:

Old School Competition Saturday, June 23
Code 3 Athletics is hosting a team competition (MM/FF) Masters for the 35 and older. Tickets and more information available at competitioncorner.net

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

Code 3 Athletics
15725 Vermont Ave
Gardena, CA 90247

Strength:
2 Snatch Balances + 1 OHS @80% x3
Snatches 2×3@75%, 2@80%, 2@85%, 1@90%

Skill: Muscle-up

WOD: AMRAP in 12 minutes

30 Double-unders
9 Power snatches (95#/65#)
3 Muscle-ups or 6 ring rows & ring dips

Monday 5/14/2018

Announcements:

Change of schedule:
No 6:30pm class on Wednesday, May 16

Old School Competition Saturday, June 23
Code 3 Athletics is hosting a team competition (MM/FF) Masters for the 35 and older. Tickets and more information available at competitioncorner.net

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

Code 3 Athletics
15725 Vermont Ave
Gardena, CA 90247

Strength:
3 Power Cleans + 1 Jerk @75% 2sets
2 Power Cleans + 1 Jerk @80% 2sets
2 Cleans + 1 Jerk @85%
1 Clean & Jerk @90%

WOD: AMRAP in 9 minutes

Dumbbell Clean Complex (55#/35#)

4 DB Hang power cleans
3 DB Shoulder to Overhead
2 DB Hang Cleans
1 DB Thruster

Sunday 5/13/2018

Announcements:

Old School Competition Saturday, June 23
Code 3 Athletics is hosting a team competition (MM/FF) Masters for the 35 and older. Tickets and more information available at competitioncorner.net

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

Code 3 Athletics
15725 Vermont Ave
Gardena, CA 90247

Box closed today in observance to Mother’s Day.

Saturday 5/12/2018

Announcements:

Beach Bike Run Postponed until June
We will postpone the Beach Bike Run for June due to weather. Normal hours for tomorrow, Saturday, May 12 at 9am.

Partner WOD: Shared “Murph”

Partners run 800m together

then shared reps/one works at a time of…

100 Pull-ups
200 Push-ups
300 squats

Partners run 800m together

Movements can be broken up in any way desired.