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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

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

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

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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