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Category Archives: General

Thursday 11/20/14: CrossFit CSA WOD

  Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 1 max rep set … Read More »

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Power WOD 11/19/14

Bench Press 3 reps at 70%  Bench Press 3 reps at … Read More »

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Wednesday 11/19/14: CrossFit CSA WOD

20 min AMRAP of: “Cindy” –  5 pull-ups – 10 push-ups … Read More »

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Tuesday 11/18/14: CrossFit CSA WOD

  A. Take approx 15-20 minutes to build to a 5-RM … Read More »

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Monday 11/17/14: CrossFit CSA WOD

Hang Power Clean 3-3-3-3-3 *After the coach warms you up, you … Read More »

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Power WOD 11/17/14

Back Squat 3 reps at 70% 1RM  3 reps at 80% … Read More »

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Party WOD 11/16/14

Deuces Wild Teams of 2 20 wall ball #20 100m farmers … Read More »

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Endurance WOD 11/16/14

12 rounds for time of: Row, 200 m Run, 200 m … Read More »

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Friday 11/14/14: CrossFit CSA WOD

WOD 3rds 800m run 20 back squats 185/125 Skill Handstand holds … Read More »

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Thursday 11/13/14: CrossFit CSA WOD

Lift Clean technique -from hang -from floor *keep wts around 60% … Read More »

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