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.

Wednesday 4/16/14: CrossFit CSA WOD


2 min max rope climbs (multiple heats, if necessary, so everyone gets a turn)

*or max scaled version, pull to standing. MAX effort on this please

B. (12 min running clock)

1 minute of double-unders
1 minute of Overhead Reverse lunge (45/35)
2 minutes of double-unders
2 minutes of Overhead reverse lunge
3 minutes of double-unders
3 minutes of Overhead reverse lunge

*reverse lunge is stepping backward, not forward, so emphasis is on the gluteus and hammies when coming out of the bottom, not the knee.


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A. 15 minutes to Establish 1rm single leg deadlift for EACH LEG.

B. Partner WOD
For time:

30 Calorie row buy-in (15 each partner)
40 Shoulder to Overhead (135/95 lbs)
200 Meter Run
30 Shoulder to Overhead (135/95 lbs)
400 Meter Run
20 Shoulder to Overhead (135/95 lbs)
600 Meter Run

*Split reps relatively even, partners MUST run together and stay within arm’s reach of each other at all times.

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Power WOD 4/14/14



Warm Up: Upper/ mobility

Lift: 3RM Bench Press vs 1 board

Asst: 3 rounds
@ 70% – 1 board x5/2board x5/3board x5 ( 15 reps = 1 round- you will need a partner to switch boards as you bench all 15 reps)

100 bandy tris
100 bandy rows
100 mc hammers

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Monday 4/14/14: CrossFit CSA WOD

Complete as many box jump-overs as possible in 3 cycles of (2 minutes on; 1 min off), of:
200 Meter Run
10 KB Swings 53/35
Max Box Jump overs 20/16 (rx must clear top of box)

*rest 1 minute; repeat for a total of 3 cycles (8 min total)

Rest approx 5 minutes, then . . .

Complete as many reps as possible in 8 minutes of:
WallBalls 20/14
*3 Burpees at the top of each minute including the very first minute

SCORE A) “total box jump overs” / B) “total wall balls”

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Party WOD 4/13/14

party leg raises


Teams of 3- Tag Team Style

20 Min AMRAP

5 Axle Bar Clean N Jerk (knuckles down) #135/95-#95/65-#75/55

10 Box Jumps 20/24

10 KB Snatch #55/35-#35/26

2 wall climbs

10 burpees

10 wall ball #20/14

100m Sprint


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Endurance WOD 4/13/14



For Time:

Run 2 miles

Row 2k

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Friday 4/11/14: CrossFit CSA WOD


strength (groups of 3)

Good Mornings

8-10sets of 2reps at a light to moderate weight

*focus on athletes keeping a flat back position and neutral spine at all costs

**allow legs to bend on the descent and extend at the top (rather than a stiff leg GM).  Athletes should lower with control and extend with speed through the hip, stopping at neutral at the top.


WOD (15min)

“Ultra KB Hell”


1min kbswings

1min plank

1min row for cal

*score is swings + cal

**stagger start athletes to share rowers, if necessary

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Thursday 4/10/14: CrossFit CSA WOD


general + hips and front rack position



drill squat clean technique and front squat position

*have athletes slowly work up in weight to their starting weights for the workout



12min EMOM

2 reps squat cleans

*choose your weight each min (feel free to keep increasing!), goal is to lift as much TOTAL pounds as possible

(if you miss a rep you cannot re-attempt, must wait for the next minute)

**score will be total pounds lifted: each rep of each weight counts towards your total [100lbs x2reps x12sets = 2400lbs]


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Power Wod 4/9/14



Warm Up: Lower / Mobility / hip circle

Lift: 3RM Box squat to parallel vs Chains


Then.. 5×5 @80%

4×10 Barbell ALT Reverse Lunges
4×10 GHR (glute ham raises)
100 Med ball sit up complex (twist/twist/ sit up/ toss to wall)

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Wednesday 4/9/14: CrossFit CSA WOD


general + focus on overhead mobility and hip speed



Push Jerk

60% x 2reps x4sets

70% x 2reps x4sets

80% x 2reps x4sets



100m sprint

30 hspus

100m sprint

50 c2b pull-ups

100m sprint

70 sit-ups

100m sprint

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