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CrossFit CSA posted on Facebook

Power Hour 9/16/16

Deadlift 1 Rep Max lift

Asst:

80% Amrap

3×8 GHR

3×25 Heavy russian kb swing

3×25 weight GHD sit up

CrossFit CSA posted on Facebook

Wod Friday 9/16/16

“Amanda”
9-7-5
Muscle up
Squat Snatch (135/95)

**Scaled Version:

18 Burpee Pull-ups

9 Squat Snatches (INT weight 115/75) or (BEG weight 95/65 or less)

14 Burpee Pull-ups

7 Squat Snatches

10 Burpee Pull-ups

5 Squat Snatches

CrossFit CSA posted on Facebook

Power Hour 8/29/16

Squat 1×1 at 80%

Squat 1×1 at 90%

Squat 1×1 at 95%

Squat 1×1 at 100%

Rest as needed between sets.

** Make sure you have a good spotter. If you fail an attempt go down 20# and finish out your sets at that weight.

Asst:

15 min EMOM

2 Reps @ 80%

Cash Out:

3 rounds

8 reverse hypers

10 barbell ab rollouts

CrossFit CSA posted on Facebook

WOD: Monday 8/29/16

“Jackie”

For time:

Row, 1000 m

50 Thrusters, 45/35 lbs

30 Pull-ups

CrossFit CSA posted on Facebook

Power Hour 8/12/16

Banded Deadlift 8×3 at 60% 1RM

Asst:

5 rounds

100m front rack KB carry 53/35

10 kb swings

10 kb goblet squats

10 Alt kb hang snatch (5 ea arm)

CrossFit CSA posted on Facebook

Wod Friday 8/12/16

Skill:

15 Minutes to work on muscle up drills/skills/ and introduce scales

WOD:

4 rounds for time of:

5 Muscle-ups

10 Squat Cleans, 135/95 lbs

20 Box Jumps, 24/20 in

CrossFit CSA posted on Facebook

Power Hour 7/29/16

Deadlift 1×3 at 70%

Deadlift 1×3 at 80%

Deadlift 1×3 at 85%

Deadlift 1×3 at 90%

Asst:

12 min EMOM

3 deadlift @70%

then..

2×10 weighted step up

Core:

1 min v up /1 min rest/ 1 min v up

rest 1 min

1 min leg raises/rest 1 min/ 1 min leg raises

rest 1 min

35 super mans/ rest 1 min/ 35 supermans

rest :30 sec

2 minutes of sit ups

CrossFit CSA posted on Facebook

/Wod Friday 7/29/16
SKILL:

L-Sit Party

Accumulate 2 minutes in an L-sit

stack 45# plates under feet- if feet touch time stops

WOD:

Complete as many rounds as possible in 20 mins of:

5 Muscle-ups

10 Thrusters, 135/95 lbs

20 GHD Sit-ups

30 Overhead Walking Lunges, 45/25 lbs

40 Double Unders

1 Prowler Push, 135/95 lbs, 100 m

CrossFit CSA posted on Facebook

Wod: Tuesday 7/12/16

Skill of the Day: Pistol Practice

Adv- Weighted pistols, max reps on 1 leg

Int- work on sitting hips back, heels down, full depth

Beg- rolling pistols, deck squats, pistols to a bench etc..

WOD:

3 rounds

12 OHS (135/95)

24 push ups

CrossFit CSA posted on Facebook

Party Wod 6/26/16

In teams of 2

For Time:

For time:

Row, 100 calories

75 Thrusters, 45/35 lbs

50 Pull-ups

75 Wall Balls, 20/14 lbs Row,

100 calories

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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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