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Category Archives: General

Monday 11/10/14: CrossFit CSA WOD

Lift Back Squat 1RM Conditioning 4x400m relay in teams 3rds

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Party WOD 11/9/14

In teams of 2- 4 Rounds ( ea partner does 2 … Read More »

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Endurance WOD 11/9/14

For time: 50 Row (calories)s 50 Kettlebell Swings 40 Row (calories)s … Read More »

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Friday 11/7/14: CrossFit CSA WOD

  Skill -kb clean and jerk -kb snatch WOD AMRAP in … Read More »

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Thursday 11/6/14: CrossFit CSA WOD

  Skill Hang squat snatch practice WOD 10rds 3 hang squat … Read More »

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Wednesday 11/5/14: CrossFit CSA WOD

Skill -GHD sit-ups/back ext/hip & back ext -double under practice WOD … Read More »

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Tuesday 11/4/14: CrossFit CSA WOD

Lift Bench 3RM WOD 10-9-8-7-6-5-4-3-2-1 plyo push-ups 45/35 plate 1-2-3-4-5-6-7-8-9-10 knees … Read More »

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Power WOD 11/3/14

Last Testing Day for our 5×5 cycle.  Many people have Prd … Read More »

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Monday 11/3/14: CrossFit CSA WOD

WOD “Grace” 30 Clean and Jerks 135/95 Lift Front Squats 60% … Read More »

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Endurance WOD 11/2/14

For time: Run, 400 m 50 Pull-ups Run, 400 m 50 … Read More »

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