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 10/1/14: CrossFit CSA WOD


Shuttle run begins each Round


Handstand pushups (strict)


Scaling in this order:

1) Kipping ful range of motion

2) strict with feet on box

3) strict with knees on box

4) Handstand kick up to wall, kick back down, regular push-up

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Power WOD 10/1/14


Bench Press 5-5-5-5-5

Power Clean 5×3 at 65%

Use 2-5 lbs more than last 5×5 on bench


5-4-3-2-1 Front Squat ( ascending weight each set)

5-4-3-2-1 Clean high pulls ( ascending weight each set)

5-4-3-2-1 Push Jerk (ascending weight each set)

100 hanging knee raises

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Power WOD 9/29/14

5x5 pic


Squat 5-5-5-5-5

Strict Press 5-5-5-5-5

Use only 2-5lbs more TOTAL from your last 5×5.


GHR 3xcry

GHD sit ups 3×10

GHD back Ext 3×10

If you have pull ups

3×10 weighted push up

3×10 CHIN ups ( weighted if possible)

4×25 Single arm DB Rows

No Pull Ups

5×1 Slow Negative pull up

5×1 slow negative chin up

8×1- explosive dips from bars

4×25 single arm DB rows

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Monday 9/29/14: CrossFit CSA WOD


A. Every three minutes, for 24 minutes (8 sets) of:

I. (NOVICE Abilities)

Run 200 Meters
10 Burpees
10 Pull-Ups (Rx’d,  Ring Rows, or STRICT Banded. NO KIPPING WITH BANDS)


Run 400 Meters
10 Push Press (115/75 lbs)
5 Chest to Bar Pull-ups

III. (ADVANCED Abilites)

Run 400 Meters
10 Push Press (155/105 lbs)
5/3 Muscle-Ups

B. AFTER PARTY (not for time; for practice)

5 min of Handstand push-up practice; or 30 total HSPU’s (Do strict, if possible, for as many as possible)

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Party WOD 9/28/14



Teams of 2:

50 Chest 2 Bar pull ups

75 OHS (115/75  95/65   65/35)

100 KB Swings (70/53  53/35  35/18)

200 HEAVY Rope Single Skips

Player 1 will be working while Player 2 completes a 100m sprint- Then Player 2 will perfrom reps while Player 1 sprints. At any given time one person is sprinting and one person is working.

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endurance phrase


Teams of 3:

Accumulate a 5000m Row in this fashion…

Player 1 Rower

Player 2 Plank position

Player 3 20 Toes to Bar

** everytime 20 toes to bar are complete- players rotate stations. Toes to bar only count if player 2 is in plank position


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Power WOD 9/26/14

swole mates pic


Squat 5-5-5-5-5

Strict Press 5-5-5-5-5

** For each lift only add 5LBS TOTAL for your 5×5 from your last 5×5!!


5 sets of 10 weighted step ups ( use kb, bb, db) – in between each set- take a 100m farmer carry with the weight ( from power door to wall and back)

Pull Ups- 4×10 strict weighted pull ups

4×10 Strict weighted Dips or ring dips

No Pull Ups -use lightest band possible for unbroken sets!

10 Strict – Pull-Up Rest 90 Sec Repeat 4 Rounds

10 Strict Dips – Rest 90 Sec Repeat 4 Rounds (Make sure your dips are DEEP)

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Friday 9/26/14: CrossFit CSA WOD


HILL RUN!!!!  (Improve your time from last week!)

Option B: ONLY For those with time constraints and concerns of finishing on time- A 35 min AMRAP run of: 200m run + 2 wall climb overs, 400m run + 100m sled push, 800m run + 4 wall climb overs.

Option C: ONLY for those with physical limitations that would prohibit any prolonged running. 7500m Row

Please keep in mind, I’d like EVERYONE to do the Hill run. This is NOT an open choice. The other options are ONLY for those with the constraints listed

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Thursday 9/25/14: CrossFit CSA WOD

A. 20-rep squat set (5lbs heavier than Monday, or your last set.)

*If this is your first attempt, use 60% of 5-rep max.

**If you do not know know your 5-rep max, please use this time to establish that.


B. Three sets; not for time, for quality, of:

Single Arm Press x 8-10 reps each arm

Max Hand-Release push-ups in 2:00

Max ring Dips til failure

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Tuesday 9/23/14: CrossFit CSA WOD


“Fight Gone Bad”
3 rounds for total reps.
1 minute at each station, 5 stations.
1 minute rest in between each round.

5 stations:
Concept 2 Row (Calories)
Wall Ball (20/14lbs.)
Sumo-Deadlift-High-Pull (75/55lbs.)
Box (20″/20″) *yes, same height for both sexes
Push Press (75/55lbs.)

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