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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)

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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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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)

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

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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Marquee halls are commonly used for holding get-togethers and big events such as wedding receptions...
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Whether you are running a hotel, restaurant, bar, or café, everyone in the hospitality industry...