3 Rounds For Time:
15 GHD sit up
15 GHD Back Ext
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!
15 Minutes with a partner
10 x 200 meter runs (1 person runs while the other rests…..this is 5 x 200 each person)
with the remaining time
max Wall Balls (20/14, 1 person reps while the other rests)
*alternating whenever you like. Score is number of Wall Balls
24 min EMOM (8 cycles)
1st min- 5 chest to bar + knees to elbows
2nd min- 10 box jump overs ( high)
3rd min- 10 Deadlifts (heavy)
Here’s a new benchmark WOD that we’ll pop up on a regular basis at CSA in the coming future. It was programmed by both Chris Spealler & Pat Sherwood.
We’re calling it: “Lora”
10 Clean & Jerks
10 Clean & Jerks
Bench Press 1 Rep Max lift.
After Finding your max bench
Find 1 RM strict press
Find 1RM weighted Pull up
Find 1RM weighted Dip
Find 5RM weighted push up
In teams of 3 complete 5 Rounds of:
1. 1 Sled sprint push each person (180/100) to fence and back
2. AMRAP Bench press (135/95)
3. 400m jog together
*This workout is not meant to be performed quickly…it’s just a grind that we want you to get through with your team encouraging you. So choose the appropriate loads you can safely handle but will push you.
**be ready to trade off and share sleds and benches with other teams
*** Stay with your team the entire time and grind through together.
IF you want to test cool! If you do not- no worries you can use your previous 1 rep or 3 rep maxs for the next cycle.
PLEASE!! If you are performing lifts outside of power hour– GET A SPOTTER and leave nothing to chance!!
Back Squat 1 Rep Max l
50yd Prowler Push (m-2x45s- F -2 x25s)
100yd Dash Rest
1 min between rounds
Cash Out: 3 rounds
20s GHD Plank hold face up with weight
20 GHD russian twists
20 GHD weighted hip ext.
15-12-9 reps for time, of:
Burpee over the Erg
Note time, rest till minute 10:00, then:
75 push press (75/45)
Note time, rest til minute 20:00, then:
3 Rounds of
10 KB/DB Snatch 70/44 (each rep from the ground, 5 left & then 5 right, no alternating necessary)
3 Bar Muscle-ups
**Score is total time
In teams of 2
20 min amrap:
Partner A – Row 500m
Partner B- Amrap of
3 Toes to bar
6 Ball slams
9 double unders
** switch stations every 500 m- partner start new round count every switch
Score is total rounds completed and total meters rowed
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