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Author Archives: will

Friday 12/26/14: CrossFit CSA WOD

The WOD will largely depend on the size of the class. … Read More »

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Christmas Eve WOD– 12 Days of Christmas

  *After completing the first movement go back to 1 and … Read More »

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Tuesday 12/23/14: CrossFit CSA WOD

800m jog at 50% 4 Rounds: 400m sprint Rest 2 minutes … Read More »

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Monday 12/22/14: CrossFit CSA WOD

Establish a 1RM 30 ft Prowler push (must be an unbroken … Read More »

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Friday 12/19/14: CrossFit CSA WOD

Row 1000 meters 30 Dips 30 SDLHP (75/55) 30 HSPU 30 … Read More »

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Thursday 12/18/14: CrossFit CSA WOD

Strength: Find 1 Cycle max (approx 20 mins) 1 cycle = … Read More »

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Friday 12/12/14: CrossFit CSA WOD

skill: front squat position thruster technique -work up in weight slowly … Read More »

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Thursday 12/11/14: CrossFit CSA WOD

  skillwork in teams of 2: -strict pull-up ladder 1-5-1 (use … Read More »

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Wednesday 12/10/14: CrossFit CSA WOD

  skill: running drills/mechanics WOD: 3rds 800m run w/ 4min rest … Read More »

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Tuesday 12/9/14: CrossFit CSA WOd

strength: 5×5 floor press WOD: (~10-16min) 100m farmers carry 53/35 25 … Read More »

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