Shoulder Press 3 Rep Max.
12 min AMRAP
5 x power clean @BW
5 x Bench press @ BW
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!
6 rounds, 1 min per station, of:
Rest 1 min
**Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
There are 4 stations 1 min per station, and a 1 min rest station for 6 rounds total score:
3 RM back squat vs. Chains or a special bar
(only under coach supervision please- Do not try to grab this equipment without a coach present to help!!!)
***If a coach is not available do a 3RM back squat.
8 Rounds for time
50FT farmers carry (use heavy KB or Farmers carry bars)
50FT heavy med ball on shoulder walking lunges
Hey gang, Will Blaker here making a guest appearance while our team is off to San Diego to kick butt at Regionals. These folks kill themselves to make it this far and are truly some of the best athletes around. Be sure to send them some if you get a moment this weekend, it means so much while they’re going through hell. Here’s a Regional WOD so you can feel connected to them a bit. … Make it an amazing Friday everyone!
21 Thrusters, 95/65 lbs
4 Rope Climbs
3 Rope Climbs
2 Rope Climbs
Complete as many rounds as possible in 9 mins of:
6 Ring Dips
9 Box Jumps, 24/20 in
12 Wall Balls, 20/14 lbs
1 RM Pause Bench Press (3 Sec Pause At The Chest Position)
80% Amrap No Pause
12-1 Strict Pull ups (scale with a band but keep them strict)
1-12 Strict HSPU (scale to box HSPU or a strict press)
50 Hammer Curls EACH ARM
50 DB Rows EACH ARM
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