Saturday 6/9/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party –
    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

WOD: AMRAP in 15 minutes

10x Toes to bar
15x Box jumps (m:24″/f:20#)
20x V-ups
30x Double-unders

Permanent link to this article: http://crossfitlive.com/2018/06/09/saturday-6-9-2018/

Friday 6/8/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party –
    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

Strength:
Front squat – 85% 3×3
Clean & Jerk – 70%x1, 75%x1, 80%x1x2

WOD: AMRAP 9 minutes

7 DB Hang power cleans (55#/35#)
5 DB Front squats
3 DB Shoulders to overhead

Permanent link to this article: http://crossfitlive.com/2018/06/08/friday-6-9-2018/

Thursday 6/7/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party –
    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

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

Permanent link to this article: http://crossfitlive.com/2018/06/06/thursday-6-8-2018/

Wednesday 6/6/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party –
    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

Strength:
Bench press – 3×3@85%

Skill:
Ring/bar Muscle-ups

WOD: For time

Buy-in with 100 double-unders

4 rounds of

5 Bar muscle-ups or CTB pull-ups
25 V-ups

Cash-out with 100 double-unders

Permanent link to this article: http://crossfitlive.com/2018/06/06/wednesday-6-7-2018/

Tuesday 6/5/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party –
    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

Strength:
OHS – 3@90%
Snatch – 1@70%, 1@75%, 2@80%

WOD: 4 rounds for time

5 KB snatch lunges with right arm (55#/35#)
5 KB snatch lunges with left arm
30 Russian twists (45#/25# plate)
75m waiter walk/run right arm
75m waiter walk/run left arm

Permanent link to this article: http://crossfitlive.com/2018/06/05/tuesday-6-6-2018/

Monday 6/4/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party –
    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

Strength:
Strict Press – 85% 3×3
Deficit Deadlift – 80% 2×4

WOD: AMRAP in 15 minutes

14 Alternating pistols
12 Deadlifts (155#/105#)
2 Shuttle run burpees (8 reps)

Permanent link to this article: http://crossfitlive.com/2018/06/04/monday-6-5-2018/

Sunday 6/3/2018

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.

Active Recovery/Rest Day, make up a missed WOD or practice on your weaknesses. (10am to 12pm)

Permanent link to this article: http://crossfitlive.com/2018/06/02/sunday-6-3-2018/

Saturday 6/2/2018

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.

Partner WOD: For time (shared reps)

100 Push-ups
200 Sit-ups
300 Squats
20 Wall walks
60 Calorie row

Permanent link to this article: http://crossfitlive.com/2018/06/02/saturday-6-2-2018/

Friday 6/1/2018

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.

Skill: Rope climb

WOD: AMRAP in 12 minutes

1 Power snatch
1 Snatch balance
1 Hang snatch
36 Double-unders
1 Rope climb

a: 135#/85#
b: 115#/75#
c: 95#/65#

Permanent link to this article: http://crossfitlive.com/2018/06/01/friday-6-1-2018/

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)

Permanent link to this article: http://crossfitlive.com/2018/05/31/thursday-5-30-2018/

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