CrossFit CSA is a passionate community of coaches and members who believe fitness is about one thing, RESULTS! A certain type of result, to be more specific. Measurable, observable, repeatable results. Working out shouldn’t waste your time and life is too short to not have fun while your doing it! No matter what the reasons are that bring you to CrossFit CSA, whether your looking to lose weight, feel better and improve your overall heath, or your looking to get “Bigger, Better, Faster, Stronger” or you just want to look better naked, CSA has got you covered!


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Combat Sports Academy CrossFit CSA is a division of The Combat Sports Academy (CSA). CSA is located in Dublin, CA and is the most comprehensive Combat Sports Training Center in Northern California featuring programs in all major aspects of Self Defense, Fighting and Fitness. We've brought together some of the best trainers in the world, specializing in Krav Maga, Muay Thai, Brazilian Jiu Jitsu, Boxing, Wrestling, and CrossFit, all under one roof.

Party Wod 8/30/15

Party of 3

For time:

1) 15-12-9

Cals rowed

GHD sit ups

2) 45 double KB Thrusters

60 double Unders


60 Double unders

45 KB swings

60 Doubel Unders

3) 90 Pull Ups

180 Push ups

90 Single Arm KB Snatch

** One person working at a time

**Wod One each player must complete the 15-12-9 before the next can begin-

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Endurance 8/30/15



For time:

Run, 200 m

20 Burpees

Run, 400 m

20 Burpees

Run, 800 m

20 Burpees

Run, 400 m

20 Burpees

Run, 200 m

20 Burpees

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Power WOD 8/28/15

strength meme

Back Squat 5×5 (+5#)

Bench Press 5×5 (+5#)

Bent BB Rows 5-5-5-5-5 (+5#)


3 Rounds

5 strict chin ups

10 DB thrusters

20 Manmaker push ups

200m OH Plate carry


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Friday 8/28/15: CrossFit CSA WOD

A) Time Trial- Row 1000m
B) 3 Rounds
1 min Thruster (95/65)
1 min Mountain climbers
1 min Sandbag To shoulder
1 min DB or KB Single arm walking lunges
1 min GI Jane
1 Min Rest
** Run in a FGB style ( set up 5-7 stations of each movement and start at different stations for large classes)

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Thursday 8/27/15: CrossFit CSA WOD

A)​3-3-3-3-3 power Clean @ 80%
B)​15 min AMRAP
10 Front Squat (95/65)
400m Run
10 Lat BB Burpees

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Power WOD 8/26/15

smiley snatch


Back Squat 5×5

Strict Press 5×5

Deadlift 5×5


5x30m OH Axle bar lunges (105/75)

3x cry Rev Hypers

View Gym Results (0)

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Wednesday 8/26/15: CrossFit CSA WOD

WOD: Buy In: 1 Mile Run
Then immediately into
3 rounds
20 DL (185/155)
20 TTB
100 Du

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Tuesday 8/26/15: CrossFit CSA WOD

A) Skill: Rope Climb
B) Test: Get into small groups and pick one
1) 5 Rope Climbs for Time
2) 5 Legless RC for Time
20 KB Swings
30 Box jumps
40 ALT KB Snatch
50 Sit ups
40 Alt KB Snatch
30 box jumps
20 kB Swings

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Power WOD 8/24/15



At this time as we get heavier in our 5×5 please remember if you have a “bad day” or etc and you are failing a lift, take the weight down 10 pounds for the night and re-build. This is a standing rule!!

Back Squat 5-5-5-5-5 (+5#)

 Bench Press 5-5-5-5-5 9+5#)

Bent Over Barbell Row 5-5-5-5-5 (+5#)


3 rounds

10 GHR

20 Hip Ext

30 GHD sit up

Cash Out:

3×20 Mc Hammers

100 bandy tris

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Monday 8/24/15: CrossFit CSA WOD

A) 5×3 Power snatch – working up in weight each set

B) “Randy”
75 power Snatch for time (75/55)

C) Cash Out: 3 Rounds
20 superman
20 sit up
20 flutter kicks
20 Tuck ups

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