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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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