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CrossFit CSA posted on Facebook

Power Hour 6/10/16

Back Squat 5×5

Push Press 5×3

Add Weight from the last time you did these lifts

No more than 10# to lower body lifts

No more than 5# to upper body lifts

Asst:

For time:

21-18-15

Kettlebell Swings 70/53

Knees to Elbow

Double Unders

CrossFit CSA posted on Facebook

WOD: Friday 6/10/16

LIFTING:

2 Rep Max Snatch

(this does NOT have to be touch-n-go)

Cash Out:

4 rounds- NOT FOR TIME

8 Ghrs

16 GHD Hip Extensions

32 AbMat Sit-ups

CrossFit CSA posted on Facebook

Party WOD 5/22/16

Partner “Nate”

Complete as many rounds as possible in 20 mins of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70/53 lbs

Tag team style Round for round

SCALED VERSION:

2 GI JANES

4 HR Push Ups or HSPU scale

8 kb swings

CrossFit CSA posted on Facebook

Endurance Wod 5/22/16

For time:

10 Bumper Plate Thrusters

10 Burpees

10 V-ups

10 Weighted Alt Walking Lunge With Oh Plates

Run, 400 m

8 Bumper Plate Thrusters

8 Burpees

8 V-ups

8 Weighted Alt Walking Lunge With Oh Plates

Run, 400 m

6 Bumper Plate Thrusters

6 Burpees

6 V-ups

6 Weighted Alt Walking Lunge With Oh Plates

Run, 400 m

4 Bumper Plate Thrusters

4 Burpees

4 V-ups

4 Weighted Alt Walking Lunge With Oh Plates

Run, 400 m

2 Bumper Plate Thrusters

2 Burpees

2 V-ups

2 Weighted Alt Walking Lunge With Oh Plates

Run, 400 m

CrossFit CSA posted on Facebook

WOD: Monday 5/2/16
SKILL: Handstand Push Up

*take 10-12 minutes to work technique

WOD:

10-9-8-7-6-5-4-3-2-1

Hang Power cleans (95/65)

3-3-3-3-3-3-3-3-3-3

HSPU

1-2-3-4-5-6-7-8-9-10

Bar Facing Burpee

EXAMPLE:

10 Hang power cleans

3 hspu

1 Bar Facing Burpee

then

9 Hang power cleans

3 hspu

2 bar facing burpee

etc….

CrossFit CSA posted on Facebook

Power Wod 5/2/16

Anderson Squat 3 Rep Max

* this is a “bottom to top” squat (you start a the bottom)- set up pins around hip height inside of the rack and rest the bar on them- you can also use jerk blocks to acheive this set up.

80% amrap

Then..

5 rounds (not for time)

1 yolk walk 100m

2 prowler push/rope pull back

10 stone to shoulder or D ball over shoulder

(stone can be substituted with a heavy slam ball or sandbag)

CrossFit CSA posted on Facebook

Run 200m
rest 2 minutes *
run400
rest 2 minutes*
run 600
rest 2 minutes*
run 800
rest 2 minutes*
run 600
rest 2 minutes*
run 400
rest 2 minutes*
run 200

* DURING EVERY 2 MINUTE REST YOU MUST COMPLETE:
1 ROPE CLIMB(legless if possible) + 12 push-ups (weighted if possible)

CrossFit CSA posted on Facebook

5×3 shoulder press
WOD: 2 person teams
12 min amrap (score is max cals)
Person 1 – row for cals
Person 2- 20 burpess to a 45 plate ( switch rower after every 20 burpees)

CrossFit CSA posted on Facebook

Power WOD 3/9/16
Bench Press 2×2 at 90%

Asst:

4 rounds

50 Mc hammer curls

50 bandy Tris

50 DB Rows

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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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CrossFit Amundson published the post This will allow search engines to know the importance of these keywords vis-? -vis your webpage and list consequently in SERPs? when queried for those keywords. on
Pros who deal in SEO (search engine optimization) are in the opinion that in order to rank well in...
CrossFit Amundson published the post This will enable search engines to know the importance of those keywords vis-? -vis your webpage and list accordingly in Search engine results positioning? when queried for those keywords. on
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CrossFit Amundson published the post This will allow search engines to comprehend the importance of the keywords vis-? -vis your webpage and list appropriately in Search result pages? when queried for those keywords. on
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CrossFit Amundson published the post This will allow search engines to know the importance of the keywords vis-? -vis your webpage and list consequently in Saearch? when queried for those keywords. on
Gurus who handle SEO (search engine optimization) are for the opinion that in order to rank high in...
CrossFit Amundson published the post This will allow search engines to comprehend the importance of the keywords vis-? -vis your webpage and list accordingly in Search result pages? when queried for those keywords. on
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CrossFit Amundson published the post This will enable search engines to comprehend the importance of those keywords vis-? -vis the webpage and list accordingly in Search page results? when queried for those keywords. on
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CrossFit Amundson published the post This will permit search engines to understand the importance of these keywords vis-? -vis your webpage and list consequently in Saearch? when queried for those keywords. on
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CrossFit Amundson published the post This will allow search engines to understand the importance of those keywords vis-? -vis your webpage and list consequently in Search results? when queried for those keywords. on
Authorities who deal in SEO (search engine optimization) are of the opinion that in order to rank...
CrossFit Amundson published the post This will allow search engines to comprehend the importance of people keywords vis-? -vis the webpage and list appropriately in Search engine results positioning? when queried for those keywords. on
Industry experts who specialize in SEO (search engine optimization) are with the opinion that in...
CrossFit Amundson published the post This will allow search engines to know the importance of people keywords vis-? -vis the webpage and list accordingly in Search page results? when queried for those keywords. on
Pros who handle SEO (search engine optimization) are within the opinion that in order to achieve...
CrossFit Amundson published the post This will enable search engines to understand the importance of these keywords vis-? -vis the webpage and list appropriately in Search results? when queried for those keywords. on
Pros who specialize in SEO (search engine optimization) are with the opinion that in order to rank...
CrossFit Amundson published the post This will permit search engines to understand the importance of these keywords vis-? -vis the webpage and list appropriately in Website positioning? when queried for those keywords. on
Authorities who specialize in SEO (search engine optimization) are with the opinion that in order...
CrossFit Amundson published the post This will permit search engines to comprehend the importance of the keywords vis-? -vis your webpage and list accordingly in Search results? when queried for those keywords. on
Professionals who specialize in SEO (search engine optimization) are in the opinion that in order...
CrossFit Amundson published the post This will allow search engines to know the importance of people keywords vis-? -vis your webpage and list consequently in Search listings? when queried for those keywords. on
Experts who deal in SEO (search engine optimization) are in the opinion that in order to achieve...
CrossFit Amundson published the post This will permit search engines to know the importance of people keywords vis-? -vis your webpage and list consequently in SERPs? when queried for those keywords. on
Industry professionals who specialize in SEO (search engine optimization) are of the opinion that...
CrossFit Amundson published the post This will permit search engines to comprehend the importance of these keywords vis-? -vis your webpage and list consequently in Search page results? when queried for those keywords. on
Industry professionals who handle SEO (search engine optimization) are from the opinion that in...
CrossFit Amundson published the post This will allow search engines to comprehend the importance of these keywords vis-? -vis the webpage and list consequently in Search result pages? when queried for those keywords. on
Analysts who deal in SEO (search engine optimization) are on the opinion that in order to rank high...
CrossFit Amundson published the post This will enable search engines to know the importance of these keywords vis-? -vis your webpage and list consequently in Search listings? when queried for those keywords. on
Specialists who deal in SEO (search engine optimization) are on the opinion that in order to rank...