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CrossFit CSA posted on Facebook

MONDAY 2/22/16: CrossFit CSA WOD

1- 15 mins to find a max Thruster
2-WOD: JACKIE
1000m row
50 thrusters (45#)
30 pull ups

CrossFit CSA posted on Facebook

3 Rounds
10 Power Clean (185/105)
50 Double Unders (elite rx’d unbroken, or restart at 0)
-Mandatory Rest exactly 5 min-
3 Rounds
10 Front Rack Reverse Lunge (165/95)
50 Double Unders (elite rx’d unbroken, or restart at 0)

*score is total time including 5 min rest

**GO FOR THE ELITE RX’d SCORE IF YOURE UP FOR THE CHALLENGE. THIS MEANS IF YOU MISS A REP ON NUMBER 49 OR BELOW, YOU MUST RESTART AT ZERO.

CrossFit CSA posted on Facebook

Power WOD 2/1/16

Deadlift 3×1 at 90% 1RM

Asst:

( this can be done as a partner- i go you go- then team up on the tire flips if necessary)

3 rounds for time —

200M sandbag carry -heavy

10 tire flips

20 ghd situps

CrossFit CSA posted on Facebook

Power WOD 1/15/16

Back Squat 3×4 at 75%

Asst:

Complete 6 rounds:

10 sandbag to shoulder or stone to shoulder (heavy)- slam ball can also be used as a sub

50 yd Prowler Shuttle – (2×45 plates men) (1×45 plate ladies)

*Push prowler 25 yards and then back to the starting line.

**You can sub, sprint 100 yard shuttle (50 yards out and back) for prowler

CrossFit CSA posted on Facebook

Skill:
Handstand Holds 3x20s
ADV> Shoulder taps 3×10

WOD:
AMRAP 20 min
75 Du
50 Wall ball
40 burpees
30 pull up ( adv- chest to bar)
20 power cleans (135/95)
10 Jerks (135/95)
5 power snatch (135/95)

CrossFit CSA posted on Facebook

Countdown to 2016 WOD:

Teams of 2

BUY IN: Out with the Old

Accumulate 2015 lbs in Deadlift reps ( you choose the weight / reps)

185 =11 reps

155= 13 reps

135= 15 reps

115= 18 reps

95= 21 reps

75= 27 reps

65= 31 reps

55= 36 reps

45= 45 reps

35= 58 reps

THE COUNTDOWN:

10-9-8-7-6-5-4-3-2-1 reps of:

Power Clean 155/105

Burpee

Pull Up

** partners start the round of 10 s and do the cleans and burpees at the same time but can split the pull ups however they like. Then when they start the set of 9 they switch positions on the clean and burpee.(whoever did cleans now does burpees and so forth)

CASH OUT: Bring in the New

Accumulate 2016m Row (switch on and off as many times as you like)

CrossFit CSA posted on Facebook

Strength:
5×5 Strict Press @70%
WOD:
3 RFT
400m run
2 Rope Climbs
10 HSPU
10 Power Cleans (135/95)

CrossFit CSA posted on Facebook

Teams of 2
Max reps in 30 minutes:
Run 1 mile (200m relay totaling 1600m for the team)
Row 2,000 meters (switching every 200m)
300 double unders ( switching every 20 reps)
Max Muscle Ups (trade off as needed)

3 pull-ups + 3 dips = 1 muscle up
*score is max muscle ups

CrossFit CSA posted on Facebook

3RFT
4 min row
400m Run
2 min max burpees
Score is total burpees
CASH OUT: 3x max effort L sits * rest as needed between attempts

CrossFit CSA posted on Facebook

Teams of 2 (split reps however you like)* one person works at a time
Buy In : 100 Cal row
100 Power Snatch (75/55)
100 Med ball pass sit ups (pass ball over box)(both go down and up at all times)
100 Box Jumps (24/20) (must be alternating 1 for1)
100 wall ball (20/14)
** Every 5 min on the minute- all teams must stop and do 5 burpees- team mates can do 5 at the same time

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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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