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CrossFit CSA posted on Facebook

WOD Monday 2/13/17

Strength:

Take 15 minutes to find a heavy 3 Rep Push Press

WOD: For time:

10 Shoulder Press, 115/75 lbs

15 Overhead Squats, 115/75 lbs

20 Push Press, 115/75 lbs

25 Front Squats, 115/75 lbs

30 Push Jerks, 115/75 lbs

35 Back Squats, 115/75 lbs

CrossFit CSA posted on Facebook

Power Hour 2/13/17

Bench Press 3×5 at 75%

Bench Press 1– at 90%

Dumbbell Incline Bench Press 5-5-5, using heaviest weight per set

Asst:

3×10 strict pull up

4×10 Bandy Face pulls

50 mc hammers

CrossFit CSA posted on Facebook

Party WOD 1/29/17

Teams of 2:

FOR TIME

800m Med Ball Run

20 Bar Mu ( scales are available)

90 Wall Ball (20/14)

then…

3 rounds of:

10 power cleans (185/135)

50 Double Unders

800m Med Ball Run

CrossFit CSA posted on Facebook

Endurance WOD 1/29/17
Teams of 2

Accumulate 5 miles on the Assault Bike

One person holds a plank at all times…. every time the plank drops you must switch stations until you reach 5 miles…

CrossFit CSA posted on Facebook

Party WOD 1/15/17

Partner “Seven”

7RFT:

7 HSPU

7 thrusters (135/95)

7 K2E

7 Deadlift (245/175)

7 Burpee

7 Kb Swing (75/53)

7 Pull Up

Every other round is done differently

Rounds 1-3-4-7 will be done in an I do a full round/ you do a full round fashion

Round 2-4-6 will be done alternating each movement for the round with static holds on the BW movemnts K2E/ knee up hang Burpee/ plank hold pull up/chin over bar hold

CrossFit CSA posted on Facebook

Endurance WOD
Team Tri:

Waterfall Style – Teams of 3

Row 1000m

Run 1 mile

Bike 1 mile

CrossFit CSA posted on Facebook

Party WOD 1/8/17

Teams of 3:

FOR TIME:

Row 2250 m (switch every 250m)

75 Thrusters (95/65)

75 TTB ( oner person must hang from the bar during all reps)

75 Hang Power Snatch (115/75)

75 Burpees (one person must maintain a plank during all reps)

75 Hang Power Clean (135/95)

** Bars cannot be dropped during the 75 reps and must be passed to the next person. If the bar is dropped there is a 10 rep penalty !

CrossFit CSA posted on Facebook

WOD Monday 1/2/17
Gymnastic Skill Work:

EMOM x6

Handstand walk 20-30ft

OR choose one of the following scales…

10-15 shoulder taps

:30 sec HS hold

:40 sec Plank Hold

WOD:

20 min AMRAP

5 Strict HSPU

10 Power Snatch (95/65)

10 Alt. Pistols

30 Double Unders

CrossFit CSA posted on Facebook

Power Hour Monday 1/2/17
New Power Cycle Starts Today!!

Bench Press 5×8 at 60% 1RM

Bench Press 1x 3 at 75% 1RM

Asst: 4×8 pull ups strict (scale with band or slow negatives)

3×12 dead stop Db Row

3 rounds: Tempo push up (4 count – 2 count down- 2 count up)

8 tempo push up

:40s rest

CrossFit CSA posted on Facebook

Power update 12/26/16

New Year, New Power Cycle!! Kick off the new year with Goals and Gains!!

Monday Jan 2nd, 2017 we will start a brand new power cycle!!

This week will be a rest week.

CrossFit CSA posted on Facebook

WOD Monday 12/19/16

15 Minutes to find a 3RM Hang Power Clean

For time:

12 Power Cleans, 165/115 lbs

21 Burpee Box Jump Overs, 24/20 in

9 Power Cleans, 165/115 lbs

15 Burpee Box Jump Overs, 24/20 in

6 Power Cleans, 165/115 lbs

9 Burpee Box Jump Overs, 24/20 in

**Burpee Box Jump Over may be done laterally or box facing. You may NOT clear the box.

CrossFit CSA posted on Facebook

12/19/16

2RM Pause Back Squat (3 sec pause at bottom)

Asst:

3 rounds

20 cal assault bike

20 alt lunges with barbell

20 back ext 20 ghd sit up

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

CrossFit CSA posted on Facebook

(9am only wod)
12 Days of Thanksgiving
9AM WOD

12 Days of Thanksgiving

Run 200m

2 mu

3 thrusters 95/65

4 box jumps 24/20

5 chest to bar pull up

6 HSPU

7 toes to bar

8 kb snatch 53/35

9 kb swing 53/35

10 GHD sit up

11 walking lunges

12 Ring dips

** Perform like the song doing the next movement then working back down the list

round 1= run 200 m

round 2= 2 mu+run 200m

round 3= 3 thrusters+2 mu+run 200m

etc…

CrossFit CSA posted on Facebook

WOD Monday 11/7/16

Olympic:

Hang Squat Clean 1×2 at 60%

Hang Squat Clean 1×2 at 65%

Hang Squat Clean 1×2 at 70%

Hang Squat Clean 1×2 at 75%

Hang Squat Clean 1×2 at 80% 1RM

WOD: Diane on the Run

For Time:

21 Deadlifts 225/155

21 Handstand Push-ups

400 m Run

15 Deadlifts 225/155

15 Handstand Push-ups

400 m Run

9 Deadlifts 225/155

9 Handstand Push-ups

400 m Run

CrossFit CSA posted on Facebook

Power Hour 11/7/16

Deadlift 6×2 at 80%

Pin/Block pull 2×5 @85%

Deficit DL 2×6@75%

Then..

GHR 3×8

Reverse Hyper 3×8

GHD Sit up 3×15

CrossFit CSA shared an image on Facebook

Party WOD 10/16/16 Teams of 2 1200m Row (must be done in 300m increments) 60 back squats (115/75) 60 med ball partner sit ups (20/14) 60 Front Rack Lunges in Place (115/75) 60 Burpees over your parnter 600m Row *** 12 Rope climbs must be completed (anytime during the wod)

CrossFit CSA posted on Facebook

WOD Monday 10/3/16 SKILL: Handstand Balancing For time: 25 Back Squats, 95/65 lbs 5 Rope Climbs 20 Back Squats, 115/85 lbs 4 Rope Climbs 15 Back Squats, 135/95 lbs 3 Rope Climbs 10 Back Squats, 155/105 lbs 2 Rope Climbs 5 Back Squats, 175/115 lbs 1 Rope Climb

CrossFit CSA posted on Facebook

Power Hour 10/3/16 Deadlift 3×8 at 75% Weakness Asst: 2×6 @ 80% Pin/Block Pull 2×10 @ 70% 2″ Deficit DL Then.. 3 rounds 10 back ext 100m prowler push (heavy) 20 kb weighted sit up pull overs

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General Information

NameCrossFit CSA
OwnerWill Blaker
Websitecrossfitcsa.com
Phone925-230-8442
Emailcsa.gym@gmail.com
Address6207 Sierra Court
Dublin, CA 94568

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