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.

Power WOD 4/27/16

smiley snatch

 

 Banded Bench Press 5 Rep Max lift.

80% amrap

Then..

Barbell curl 7s x3 sets =* Curls with the barbell 7reps halfway up-7 reps halfway down- 7 reps full curls

100 bandy tris

100 bandy rows

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WOD 4/27/16

Tabata Time

 

Tabata Row Calories

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Toes-to-bar

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata AbMat Sit-up

**The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

View Gym Results (0)

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Wod Tuesday 4/26/16

 

6 rounds for time of:

Run (Weighted), 200 m

12 Push Press, 115/75 lbs

12 Power Cleans, 115/75 lbs

12 Sumo Deadlift High-pulls, 115/75 lbs

***To weight the run- use a med ball or plate weight 25 lb minimum plate 20 min med ball

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Wod Monday 4/25/16

SKILL:  Pistols – skill – drill- and sclaes

EMOMx5

6 Pistols (Alternating Legs)s

WOD:

12 Min AMRAP

 12 Box Jumps, 24/20 in

6 Thrusters, 95/65 lbs

6 Burpee (Bar Facing)s

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Power WOD 4/25/16

 

punch pic

 

Speed Squat 10×3 at 70% 1RM

Rest 1 min between sets.

Asst:

4×12 Wtd Step ups

4×12 Wtd GHD sit ups (or wtd sit ups)

4×12 Single Leg RDL (12 each leg)

(romanian dl- use db or kb)

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Party WOD 4/24/16

three-amigos-main

 

Teams of 3

FOR TIME:

1600m Row (one persong must hold a plank during row)

20 Wall Ball EACH (relay style)

40 Sit ups SYNCHRONIZED (arms interlaced)

20 pull ups EACH (relay style)

3x 200m run ( relay style)

40 Squat clean (155/105) Howver you like (one person in a plank at all times)

20 SYNCHRONIZED Burpees

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Endurance 4/24/16

Teams of 2

10 Rounds For Time: alternating each round

partner 1- run 400m

while…

partner 2- completes 1 round

15 kb swing

10 single arm oh kb lunges (5 right-5 left)

5 push up

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WOD 4/22/16

 

SKILL: rope climbs

For time:

2 Rope Climbs- 50 Air Squats -25 Push Press, 75/55 lbs

— then —

2 rounds of:

2 Rope Climbs -30 Air Squats -15 Push Press, 75/55 lbs

— then —

3 rounds of:

2 Rope Climbs -20 Air Squats -10 Push Press, 75/55 lb

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WOD:4/21/16

ava

 

“Ava’s Special Birthday WOD”

In support of Jason Khalipa’s daughter Ava,  CSA is happy to program Ava’s Special Birthday Wod.  Ava was diagnosed with Leukemia earlier this year and turns 5 today. Her and her family are battling this cancer day in and day out. As a parent I cannot imagine how hard this is on them.  As a member of the CrossFit community I  know that all of our good thoughts, prayers, and support are something we can offer at this time. Please join us tomorrow in support of Ava.

5 Rounds for Time:

400m Run

21 Ground to OH 97#

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Power WOD 4/20/16

sling shot3RM sling shot bench press

then.. 80%AMRAP

 

 

Asst:

4 rounds

12 KB/DB thrusters

12 Ring Dips (or scaled dips)

rest :1 min

4 Tire Flips

50 M sprint

rest: 1 min

 

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