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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.

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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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