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Monday 7/1/13: CrossFit CSA WOD

Work through with moderately heavy weight….
Four sets of:
1) Deadlift x 6-8 reps
Rest 30 – 60 seconds
2) Push-Ups x 15 reps
Rest 30 – 60 seconds
3) Kettlebell Swings x 20 reps
Rest 30 – 60 seconds
4) Dumbbell Push Press x 12 reps
Rest 30 – 60 seconds
5) Rope Climbs x 2 Reps
Rest 30 – 60 seconds, then start at the top

Alrighty, guys and gals, the programming of benchmark workouts for the Summer of PR’s is going to shift slightly. Beginning this week, we will go from 3 benchmarks, down to 2. In order to have a well-rounded program for everyone involved, this is a necessary progression. The two days for the benchmarks will often be Tuesdays and Fridays.


Let’s give it up for our comp teams who competed at the Legendary Competitor Affiliate showcase this weekend. CSA was well-represented as the CSA-Red team (Lis, Whitney, Sonny, & Dr. Dan) burned through all the WODs as RX’d and smashed all the lifts as well as the high end gymnastics, and showing great motors throughout.

CSA Black team, (Jessica, Jackie, Dylan, & Will), took home the gold and pocketed a solid win over a few stellar teams.


What are your goals? What do YOU get, or hope to get, out of CrossFit? Post to comments…

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