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Category Archives: General

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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Power WOD 12/10/14

Deadlift 5 reps at 40% Deadlift 5 reps at 50% Deadlift … 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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Power WOD 12/8/14

Bench Press 5 reps at 40%  Bench Press 5 reps at … Read More »

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Monday 12/8/14: CrossFit CSA WOD

skill: kipping pull-ups mechanics (review/practice for everyone) Then, OTM for 10min … Read More »

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Party WOD 12/7/14

Teams of 4 Buy in: Wall Ball (RX 90 reps #25/20) … Read More »

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Endurance WOD 12/7/14

Teams of 2: x2 Run 1 mile Row max meters ** … Read More »

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Power WOD 12/5/14

Squat 5 reps at 40% Squat 5 reps at 50% Squat … Read More »

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Friday 12/5/14: CrossFit CSA WOD

“Jackie” 1000m row 50 thrusters 45lb 30 pull-ups skill: clean complex … Read More »

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