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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

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)

zerdali says

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zerdali says

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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)

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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

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zerdali says



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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)

zerdali says



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