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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

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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