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!

UPCOMING EVENTS

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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 12/28/14

sprint

4 rounds for time of:

Run, 400 m

20 Burpees

30 Row (calories)s

***This wod can also be done with 40 double unders instead of 30 cal row if needed.  Sub on Airdyne would be 20 cals

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Friday 12/26/14: CrossFit CSA WOD

The WOD will largely depend on the size of the class. If it’s large, expect a partner-type Hero WOD. If it’s on the managable, many more possibilities.

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Christmas Eve WOD– 12 Days of Christmas

 

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 wall climb, then 1 wall climb + 2 MU, then 1 wall climb + 2 MU + 3 ball slams, etc. The WOD is complete when the 12 clusters are completed.

1 Wall Climb

2 Muscle-Ups
3 Ball Slams
4 KB/DB Snatch (100/70/53/44/35/26/18)
5 Box Jump Overs
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 Over/Unders
12 Clusters (185/155/135/115/95/75/45)

*Barbells/dumbells will be set out, use whichever one that is available & suits you best, you will not have your own.

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Tuesday 12/23/14: CrossFit CSA WOD

800m jog at 50%
4 Rounds:
400m sprint
Rest 2 minutes between 400’s.
Rest 2 minutes after final 400; then..
4 rounds:
200m sprint
Rest 1 minute between 200’s
Rest 1 minute after final 200; then…
4 rounds:
100m sprint
Rest 30 seconds between 100’s

*Score is TOTAL time, including requsite rest times.

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Monday 12/22/14: CrossFit CSA WOD

Establish a 1RM 30 ft Prowler push (must be an unbroken push, inside; length of pull-up rig)

Rest 5-10 minutes, then

3 Rounds
200m weighted run (45/25)
3 Bear Complex Adv:(155/105) Int:(115/85) Novice: (75/45)
-power clean –front squat –push jerk –back squat –push jerk (1 complex)
75 Double unders

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Power WOD 12/22/14

Strict-Press

Strict Press 3 reps at 70%

Strict Press 3 reps at 80%

Strict Press 3 reps at 90%

Last set is 3+ reps ( if you can do more @90% do it)

Asst:

3×10 weighted push up

3x fail strict chin ups

3×10 weighted dips

100 bandy rows

Cash Out: MAX PLANK HOLD

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Party WOD 12/21/14

Partner 7

14 Rounds for TIME

* alternate every station with partner

7 HSPU

7 Thrusters 135/95

7 Knees to Elbow

7 DL 245/175

7 Burpees

7 KB Swing 53/35

7 Pull ups

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Endurance WOD 12/21/14

Sabrina Run

The Ghost

6 rounds

Row ( calories)

Burpee

Double unders

*1 min per station

**1 min rest between rounds

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Power WOD 12/19/14

powerwod_logo

Deadlift 5 reps at 65%

Deadlift 5 reps at 75%

Deadlift 5 reps at 85%

** last set is 5+ ( as many reps as possible)

Asst:

GM 5×12

Hanging Leg Raises 5×15

100 Russian Twists with med ball or KB

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Friday 12/19/14: CrossFit CSA WOD

Row 1000 meters
30 Dips
30 SDLHP (75/55)
30 HSPU
30 Sntach (75/55)
30 Burpees
30 Pull-ups
30 Thrusters (75/55)

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Resources

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