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 3/4/15: CrossFit CSA WOD


W.O.D.: “The Bear Complex”

Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean;
Front Squat;
Push Press (have bar land behind head, in rear-rack position);
Back Squat;
Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

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Tuesday 3/3/15: CrossFit CSA WOD


A. (groups of 2-3)
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps

Goal is to increase load every set

B. In teams of 2
800m relay run
100 Strict chin-ups
800m Relay Run
150 Dips (Rings, Matador, Parallettes)
800m Relay Run
60 Calorie Relay Row

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Power WOD 3/2/15

max effort

 Anderson Squat 5 Rep Max lift.

Set pins inside the safety rack at about hip height- try to be in a below parallel squat.


Every other minute on the minute complete the following —

50′ backward sled drag

**Start with a VERY light weight and increase the weight each pull. You should aim to last between 8 – 12 pulls or 16 – 24 minutes total time. You are done when you cannot complete the 50′ pull in 60 seconds.

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Party WOD 3/1/15

lets party

Teams of 2 For Time

75 Double Unders (25 du max at a time)

75 pull up

75 push up

75 front squat

75 Hang Power Clean

75 Push Press

75 Ghd Sit ups/ ab mat sit up

75 Double Unders (25 max at a time)

** weight options will be listed in class/ 1 person working at a time

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Endurance WOD 3/1/15


30 min Amrap for Max Meters Row

3 person teams

1) Run 200m

2) Row

3) Rest

** if there are 4 person teams a Burpee station will be added

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Power WOD 2/27/15


Push Press 10 sets of 3 reps at 60% 1Rm

Front Squat 10 sets of 2 reps at 60% 1RM

Friday is a Speed day- All reps should be for speed in your lifts


Pendlay Row 2-2-2-2-2 (progressive load)

Wall Ball 2-1-2-1-2

2= unbroken for height 1= heavier ball for height

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Friday 2/27/15: CrossFit CSA WOD

Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps

Workout 15.1a
6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

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Thursday 2/26/15: CrossFit CSA WOD

EMOM x 20:
odd: (7 SDHP + 7 Back Squats) @ 95/65
even: 7 Wall Balls + 7 Box Jumps

Scale accordingly to get 14 reps in per minute.

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Power WOD 2/25/15

baby bench Bench Press 5 Rep Max.


1) Death by Dips

2) Death by Strict Pull up

3) Death by strict DB Press

Start a clock and do 1 dip. At the top of the next minute do 2 dips. Each minute add another rep until you cannot finish the set in 60 seconds. When you fail move on to the next movement in the next minute…beginning at 1 rep.

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Wednesday 2/25/15: CrossFit CSA WOD

For time: Hill Run

Run to Hill.
Run up Hill.
Keep going til it spits you onto street.
Run back to gym.
Enjoy fitness.

*Or you can perform Tuesday’s WOD if you missed it.

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