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.

WOD Monday 5/22/17


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20 Min AMRAP:

Run 400m

Max OHS @ bodyweight

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Power Hour 5/22/17

let the gainz begin

3RM Box Squat

Then- 80% AMRAP


3 rounds:

10 DB step ups

10 Ball Slams

10 Hanging Leg Raises


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Party WOD 5/21/17

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Partner “HolleyMan”

30 rounds for time of:

5 Wall Balls, 20/14 lbs

3 Handstand Push Ups (adv. do Strict)

1 Power Clean, 225/155 lbs

** Partners alternate round for round


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Endurance WOD 5/21/17

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3 rounds for time:

10 cal Bike – standard

10 burpees

10 cal bike -arms only

10 squats

10 cal bike – legs only

10 push ups

10 cal bike – standing out of saddle

10 sit ups

10 cal bike – reverse

10 pull ups

10 cal bike- standard

10 walking lunges

  • for a large class rowers can be used ( do standard/ all arms/ all legs)
  • This can also be done in pairs one person follows the other
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WOD Friday 5/19/17


** Focus Bar Muscle Up

Complete as many rounds as possible in 18 mins of:

4 Bar Muscle-ups

8 Hang Power Snatches, 115/75 lbs

12  Box Jump Overs, 24/20 in

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Power Hour 5/19/17

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Deadlift 3×2 at 85%



Wall Ball

Box Jump

**Run 200m after each set

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WOD Thursday 5/18/17


For time:

40 Burpees

40 Push Press, 95/65 lbs

Run, 400 m

20 Burpees

20 Push Press, 135/95 lbs

Run, 200 m

10 Burpees

10 Push Press, 155/105 lbs

Run, 100 m

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WOD Wednesday 5/17/17

shut up and deadlift

5 rounds for time of:

15 Deadlifts, (185/135)

15 Toes To Bars

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Power Hour 5/17/17


Bench Press 3×2 at 85% 1RM


4 rounds

5 push press @80%

3 chin ups

5 push press

5 chin ups

5 push press

7 chin ups

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WOD Tuesday 5/16/17

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Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.


In 15 mins build to a single heavy complex of:

1 Pause Front Squat + 1 Front Squat (3 sec pause )



Max rounds in 3 minutes of:

3 Power Cleans, 135/95 lbs

6 Push-ups

9 Squats

Rest 1 minute.

Repeat for a total of 5 cycles.

For each cycle restart the AMRAP.


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