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.

Endurance WOD 6/26/16

running voice

5 x 400m

rest 3 minutes between sets

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WOD: Friday 6/24/16

kettle bell apesStrength:

20 minutes to find a 3RM box squat

Wod: Kettle Bell hell

5 rounds

1 minute Russian kb swings

1 min plank



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WOD Thursday 6/23/16


SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki

WOD: Mr. Joshua

5 rounds for time: (35 minute CUT OFF)

400m run

30 GHD sit up

15 Deadlift (250/175)

** PLEASE be aware that GHD sit ups in high reps as well as DL in high reps can take a toll please scale appropriately by scaling to AB mat sit ups and/or scaling weight.



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Power Hour 6/22/16

weights before dates


Bench Press 5×5, +5#

Power Clean 5×3, +5-10#

Add 5# to upper body lift from last time

Add 5-10# to lower body lift from last time


5 rounds max overhead hold with 1 rm strict press

20 bandy rows

20 bandy tris

20 Empty BB GM

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WOD: Wednesday 6/22/16

thorsdottir power clean


Oly: Power Clean


Buiding in weight


Complete as many rounds as possible in 10 mins of:

4 Power Cleans, 135/95 lbs

8 Wall Balls, 20/14 lbs

16 Box Jumps, 24/20 in

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Wod: Tuesday 6/21/16

barbell friends


Shoulder To Overhead



Every 1 min for 15 mins, alternating between:

10 Strict Pull-ups

10 Push-up (clapping)s

15/12 Row Calories

Scale strict pull ups with ring rows or bands

Cal Row is 15 for men- 12 fo ladies

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Power Hour 6/20/16

punch pic


Back Squat 5-5-5-5-5, (+ 5-10#)

Strict Press 3-3-3-3-3, (+2-5#)

Add weight!! Same rules apply


50 banded hammy curls ea leg

100mc hammers

100 EMPTY BB Bent over rows

100 bicycle abs

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Wod: Monday 6/20/16

if it was easy


Skill: Toes 2 Bar

Emom :30 on :30 off for 3 minutes

3 toes to bar



Front Squat (95/65)

2-20 toes to bar

** Front squat go down in reps by 2

** Toes to bar go up in reps by 2

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Party WOD 6/19/16

party time

In teams of 2:

For time:

Row, 1000 m

6 Rope Climbs

50 Wall Balls, 20/14 lbs

Run, 800 m

5 Rope Climbs

50 GHD Sit-ups

Row, 600 m

4 Rope Climbs

50 Burpees

Run, 400 m

3 Rope Climbs

50 Hang Power Snatches, 105/75 lbs

Row, 200 m

2 Rope Climbs

50 Double Unders (Unbroken)s

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Endurance Wod 6/19/16



Grab a partner and go for time. While one partner is running 200 meters, the other is inside flipping over cards from a standard 52 card deck with 2 jokers.

Suits refer to the exercise:


spades=box jumps,



The number on the card refers to the number of reps to be completed.

Face cards=10 and aces=15.

Jokers=15 burpees.

When the partner returns from the run, partner switch places. The team continues working until they’ve pulled every card from the deck and both partners are in the building. Post total time.

This wod can be done as a 2,3,or 4 person wod- 1-2 people will run (depending on the size of your team- the other team mates must perforom the requiered reps of the movement drawn from the deck. First team through the deck wins.

**There will be a 45:00 minute cut off to try to finish the deck

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