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Author Archives: will

Wednesday 10/8/14: CrossFit CSA WOD

“Mad Science” *with a partner, take turns going through complex at … Read More »

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Tuesday 10/7/14: CrossFit CSA WOD

skill: handstand walking WOD 4rds 15 Pull-ups 20ft Handstand walk 25 … Read More »

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Monday 10/6/14: CrossFit CSA WOD

skill: -running drills -OH squat technique WOD: “Nancy” 5rds 400m run … Read More »

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Friday 10/3/14: CrossFit CSA WOD

WOD: 1RM clean and jerk   A little motivation for you … Read More »

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Thursday 10/2/14: CrossFit CSA WOD

Skill: Kipping Toes to Bar Warm up DeadLift WOD: 8rds 8 … Read More »

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Wednesday 10/1/14: CrossFit CSA WOD

WOD Shuttle run begins each Round 5-10-15m Handstand pushups (strict) 15-12-9-6-3 … Read More »

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Monday 9/29/14: CrossFit CSA WOD

  A. Every three minutes, for 24 minutes (8 sets) of: … Read More »

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Friday 9/26/14: CrossFit CSA WOD

  HILL RUN!!!!  (Improve your time from last week!) Option B: ONLY … Read More »

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Thursday 9/25/14: CrossFit CSA WOD

A. 20-rep squat set (5lbs heavier than Monday, or your last … Read More »

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Tuesday 9/23/14: CrossFit CSA WOD

  “Fight Gone Bad” 3 rounds for total reps. 1 minute … Read More »

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