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CrossFit CSA posted on Facebook

WOD Monday 10/3/16 SKILL: Handstand Balancing For time: 25 Back Squats, 95/65 lbs 5 Rope Climbs 20 Back Squats, 115/85 lbs 4 Rope Climbs 15 Back Squats, 135/95 lbs 3 Rope Climbs 10 Back Squats, 155/105 lbs 2 Rope Climbs 5 Back Squats, 175/115 lbs 1 Rope Climb

CrossFit CSA posted on Facebook

Power Hour 10/3/16 Deadlift 3×8 at 75% Weakness Asst: 2×6 @ 80% Pin/Block Pull 2×10 @ 70% 2″ Deficit DL Then.. 3 rounds 10 back ext 100m prowler push (heavy) 20 kb weighted sit up pull overs

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

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

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)

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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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