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.

Wod : Friday 8/12/16

hogan muscle up

Skill:

15 Minutes to work on muscle up drills/skills/ and introduce scales

WOD:

4 rounds for time of:

5 Muscle-ups

10 Squat Cleans, 135/95 lbs

20 Box Jumps, 24/20 in

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Wod Thursday 8/11/16

rip

 

In 20 minutes:

Find a  3 RM Box Squat

Then perform 1 Amrap @80%

Complete as many rounds as possible in 9 mins of:

8 Pistols (Alternating Legs)s

9 Sumo Deadlift High-pulls, 75/55 lbs

10 GHD Sit-ups

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Power Hour 8/10/16

Bench Press (3 Sec Pause At The Chest Position)

8×3 at 60% 1RM

4×10 skull crushers

4×10 db Fly ( prop bench up, lay face down, raise db and fly)

100 hammer curls

100 bent over db rows (50 ea arm)

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Wod Wednesday 8/10/16

smiley snatch

 

Strength: Climb in weight for all sets

Strict Press 5-4-3-2-1

Push Press 4-3-2-1-

Push Jerk 3-2-1

 

WOD: Teams of 3

Amrap x 15 mins of:

Row, 250 m

Plank Hold

10 Burpees

*players may only switch stations after every 250m row

*Score is total meters rowed for the team

** Plank must be held during the whole row- if the plank drops EVERYONE stops ( including the burpee person ) until the plank is back up.

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Wod Tuesday 8/9/16

dont limit your challenges

Skill:

Teach Toes To Bar  technique/drills/scales

WOD:

21-15-9 reps, for time of:

Toes-to-bar

Deadlift, 225/155 lbs

**Run, 400 m after each round INCLUDING after the 9s

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Power Hour 8/8/16

We are now in week 4 and this will be a de-load week!

DO NOT GO HEAVY this week- think more form oriented

This week will seem more accessory based for this reason.

Lastly, get some mobility and stretching in!

8×1

1 pause front squat + 1 front squat @60%

3×10  BB GM

6x100m sprint ( rest is the walk back)

Cash Out:

50 hanging leg raises

 

 

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Wod Monday 8/8/16

Barbell 2

 

Olympic Lifting

20 minutes to find a 1RM Snatch (power or squat- your choice)

WOD:

6 RFT

15 wall ball (20/14)

3 Snatched (135/95)

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Party Wod 8/7/16

partner wod

Complete as many rounds as possible in 20 mins of:

10 Bumper Plate Thrusters, 45/25 lbs

10 Burpee To Plates

10 Weighted Alt Walking Lunge With Oh Plates, 45/25 lbs

– 1 Player starts the movements

-1 Player runs 200m with their plate

**pick up where you each player leaves off on the movements

** score is total rounds completed

 

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Endurance WOD 8/7/16

blackjack

“Black Jack on the Run”

Push ups 1-21

air squats 21-1

Between every round run 100m

 

EXAMPLE:

1 push up

21 air squats

RUN 100m

2 push up

air squats

RUN m

etc…..

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Power Hour 8/5/16

not lift itself

 

Deadlift 1×2 at 80%

 1×2 at 90%

 1×1 at 95%

1×1 at 100%

Rest as needed between sets.

Asst:

Emom X 15

2 deadlift @80%

then…

BB Lunge 2×15 ** choose weight and how you decide to hold it

Core:

1 min V up – 1 min rest – 1 min V up

Rest 1 min

1 min leg raises – 1 min rest – 1 min leg raises

Rest 1 min

35 supermans – 1 min rest – 35 supermans

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Resources

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