CrossFit CSA is a passionate community of coaches and members who believe fitness is about one thing, RESULTS! A certain type of result, to be more specific. Measurable, observable, repeatable results. Working out shouldn’t waste your time and life is too short to not have fun while your doing it! No matter what the reasons are that bring you to CrossFit CSA, whether your looking to lose weight, feel better and improve your overall heath, or your looking to get “Bigger, Better, Faster, Stronger” or you just want to look better naked, CSA has got you covered!


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Combat Sports Academy CrossFit CSA is a division of The Combat Sports Academy (CSA). CSA is located in Dublin, CA and is the most comprehensive Combat Sports Training Center in Northern California featuring programs in all major aspects of Self Defense, Fighting and Fitness. We've brought together some of the best trainers in the world, specializing in Krav Maga, Muay Thai, Brazilian Jiu Jitsu, Boxing, Wrestling, and CrossFit, all under one roof.

Friday 9/19/14: CrossFit CSA WOD


A) Establish your 5 rep-max if you haven’t already earlier this week. If you have, DO NOT REPEAT Or ATTEMPT TO BEAT.
1) Establish 5-rep max, or do a set of 10 at 90% of Mondays’ 5-rep max.
2) Perform 20-rep set at 60% of 5-rep max, or 5lbs more than last time.
B) Not for a score; for quality of movement and training:
Three sets, (do a 4th if you have time), of:
Deadlift x 4-6 reps @ heavy but manageable lbs
Rest 30-45 seconds
Dumbbell Shoulder Press x 6-8 reps
Rest 30-45 seconds
Double-Under Practice x 60 seconds
Rest 30-45 seconds
Wall Ball Shots x 20 reps

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Thursday 9/18/14: CrossFit CSA WOD


Apologies for the last post guys. My power was out last night and there fore no WiFi connection…


Partners will perform one station, tag their partners who will be sitting against the wall in back on the grey mat, and then the other partner will perform the next station and tag… And so on for max rds in 30 minutes….

1) row 250m
2) 20 KB swings (53/35) advanced = 70/53
3) 15 thrusters (95/65) adv = 135/95
4) 2 rds of Cindy (5 pull ups- 10 push-ups- 15 squats; advanced to chest to bar & clapping push-ups)
5) 15 over – under PVC ( 24/20)
*place bar on top of 24 or 20″ box and secure with sandbag.

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Wednesday 9/17/14: CrossFit CSA WOD


CSA Benchmark WOD: HILL RUN FOR TIME – a 4 mile loop that includes a rugged hill climb and trail run. Arrive hydrated!

Option B: ONLY For those with time constraints and concerns of finishing on time- A 35 min AMRAP run of: 200m run + 2 wall climb overs, 400m run + 100m sled push, 800m run + 4 wall climb overs.

Option C: ONLY for those with physical limitations that would prohibit any prolonged running. 7500m Row

Please keep in mind, I’d like EVERYONE to do the Hill run. This is NOT an open choice. The other options are ONLY for those with the constraints listed

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Power WOD 9/16/14


Bench Press 5×5 at 65% 1RM

Power Clean 5×3 at 60% 1RM

5-4-3-2-1 Front Squat ( ascending weight each set)

5-4-3-2-1 Push Jerk (ascending weight each set)

100 hanging knee raises

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Tuesday 9/16/14: CrossFit CSA WOD



Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

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Power WOD 9/15/14


Back Squat 5×5 at 65% 1RM

Strict Press 5×5 at 65% 1RM

3×20 KB front rack walking lunges

If you have chin ups –

3x fail weighted

If you have dips -

3x fail weighted

then 5×5 weighted push ups

No pull ups or dips-

8 sets of 5 second slow negative chin ups

8 sets of 5 weighted push ups

8 sets of 1 ring pull ups ( if you can)

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Monday 9/15/14: CrossFit CSA WOD

Establish 5-rep max Back Squat
1 20 rep set with 60% of heaviest weight

15 min AMRAP of:
6 Squat Cleans (185/115 lbs)
12 Reverse Lunges (185/115 lbs)
12 Chest-to-Bar Pull-Ups

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Party WOD 9/14/14


Party WOD DAY!!

Grab a partner – we will be doing two wods today!!!

WOD 1)

8 min amrap

6 slam ball shoulder lunges 50/30

8 partner burpees (no plank)

20 kb snatch 53/350

-Rest 10 mins-

WOD 2)

13 min

200 double unders or 500 singles

70 push press 115/75 or 95/65  or 75/45

60 wall ball 20/14

( must alternate every two reps w partner- ball in air- dropping the ball = 1 burpee each)

200m partner sandbag carry

( carry must be done with both parnters carrying the load at all times together)

Then.. with remaining time

AMRAP- parnter push up squats = your score

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Endurance WOD 9/14/14


3 rounds





Rest 1:1 Between Each Distance


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Power WOD 9/12/14



Squat 5×5 at 60%

Press 5×5 at 60%

3×10 SDHP

3×10 hanging leg raises (weight if you can)

Pull Ups-4 sets of 9 strict ( with band if necessary) rest :90 sec between sets

Dips- 8 sets of 3 pause dips ( pause 2 secs at bottom of dip and explode out of the dip- weight if necessary)

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