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Category Archives: General

Wednesday 4/16/14: CrossFit CSA WOD

A. TEST: 2 min max rope climbs (multiple heats, if necessary, … Read More »

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A. 15 minutes to Establish 1rm single leg deadlift for EACH … Read More »

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Power WOD 4/14/14

  Warm Up: Upper/ mobility Lift: 3RM Bench Press vs 1 … Read More »

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Monday 4/14/14: CrossFit CSA WOD

A. Complete as many box jump-overs as possible in 3 cycles … Read More »

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Party WOD 4/13/14

  Teams of 3- Tag Team Style 20 Min AMRAP 5 … Read More »

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Endurance WOD 4/13/14

  For Time: Run 2 miles Row 2k

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Friday 4/11/14: CrossFit CSA WOD

  strength (groups of 3) Good Mornings 8-10sets of 2reps at … Read More »

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Thursday 4/10/14: CrossFit CSA WOD

warm-up general + hips and front rack position   skill drill … Read More »

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Power Wod 4/9/14

  Warm Up: Lower / Mobility / hip circle Lift: 3RM … Read More »

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Wednesday 4/9/14: CrossFit CSA WOD

warm-up general + focus on overhead mobility and hip speed   … Read More »

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