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CrossFit CSA posted on Facebook

MONDAY 2/22/16: CrossFit CSA WOD

1- 15 mins to find a max Thruster
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


CrossFit CSA posted on Facebook

Power WOD 2/1/16

Deadlift 3×1 at 90% 1RM


( 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%


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

Handstand Holds 3x20s
ADV> Shoulder taps 3×10

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)

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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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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)

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.

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General Information

NameCrossFit CSA
OwnerWill Blaker
Address6207 Sierra Court
Dublin, CA 94568

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