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Category Archives: General

Monday 10/6/14: CrossFit CSA WOD

skill: -running drills -OH squat technique WOD: “Nancy” 5rds 400m run … Read More »

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Party WOD 10/5/14

  AMRAP 25 min Teams of 2 3 HSPU 4 Power … Read More »

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Endurance WOD 10/5/14

10 Rounds For Time: Row 250m Rest 2 min between each … Read More »

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Friday 10/3/14: CrossFit CSA WOD

WOD: 1RM clean and jerk   A little motivation for you … Read More »

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Power WOD 10/3/14

Back Squat 5-5-5-5-5 Strict Press 5-5-5-5-5 Use only 2-5lbs more TOTAL … Read More »

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Thursday 10/2/14: CrossFit CSA WOD

Skill: Kipping Toes to Bar Warm up DeadLift WOD: 8rds 8 … Read More »

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Wednesday 10/1/14: CrossFit CSA WOD

WOD Shuttle run begins each Round 5-10-15m Handstand pushups (strict) 15-12-9-6-3 … Read More »

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Power WOD 10/1/14

Bench Press 5-5-5-5-5 Power Clean 5×3 at 65% Use 2-5 lbs … Read More »

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Power WOD 9/29/14

  Squat 5-5-5-5-5 Strict Press 5-5-5-5-5 Use only 2-5lbs more TOTAL … Read More »

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Monday 9/29/14: CrossFit CSA WOD

  A. Every three minutes, for 24 minutes (8 sets) of: … Read More »

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