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.

Power WOD 11/19/14

swole mates pic

Bench Press 3 reps at 70%

 Bench Press 3 reps at 80%

Bench Press 3 reps at 90%

use 90% of 1RM to calculate percentages


5×12 lat pull downs

3×10 strict chin ups ( or weighted)

3×10 Plyo Push up

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Wednesday 11/19/14: CrossFit CSA WOD

20 min AMRAP of:


–  5 pull-ups

– 10 push-ups

– 15 aquats



– 2 muscle ups

– 4 Handstand push-ups

– 8 KB swing (2/1.5 pood)

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Tuesday 11/18/14: CrossFit CSA WOD


Take approx 15-20 minutes to build to a 5-RM Front Squat
For max reps:
Three minutes of Rowing (for max calories)
Rest 60 seconds
Three minutes of Burpee Box Jump-Overs
Rest 60 seconds
Three minutes of Wall Ball Shots

*note max reps in each section

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Monday 11/17/14: CrossFit CSA WOD

Hang Power Clean

*After the coach warms you up, you only get 5 sets of 3 to go as heavy as you can.

Rest approx 5-10 minutes then,
In a 6 minute window:
Run 800m
Max reps hang power clean 155/105

Rest 3:00; repeat for a total of 3 rounds

**Inspired by CrossFit Linchpin. THANKS PAT!

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Power WOD 11/17/14


Back Squat

3 reps at 70% 1RM

 3 reps at 80% 1RM

 3 reps at 90% 1RM

90% of 1rm is the number to calculate these percentages off of


3x cry GHR

3x 20 walking DB lunges (heavy)

3×10 Ghd sit up

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Party WOD 11/16/14

Deuces Wild

Teams of 2

20 wall ball #20

100m farmers carry 45# DB

20 kb snatches 35#

30 box jump overs 20″

100m farmers carry

-rest 2 min-

20 wall ball #20

100m farmer carry

10 muscle ups ( or mu sub)

100m farmer carry

-rest 2 min-

20 wall ball #20

100m farmer carry

4 rope climbs

100m rarmer carry

-rest 2 min-

20 Wall ball #20

Shuttle Sprint

20m – add 2×45# – 20m – add 2×25#- 20m

*** split up reps however you like- but DB must be held while work is being done at all times.

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Endurance WOD 11/16/14

endurance phrase

12 rounds for time of:

Row, 200 m

Run, 200 m

Grab a partner…. One person works at a time.

Your rest is while the other is working

Cash out: Tabada Abs

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Friday 11/14/14: CrossFit CSA WOD

800m run
20 back squats 185/125

Handstand holds on the wall or freestanding

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Thursday 11/13/14: CrossFit CSA WOD

Clean technique
-from hang
-from floor
*keep wts around 60% of max

power cleans 155/105

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Wednesday 11/12/14: CrossFit CSA WOD

Choose your EMOM for 10min
:10sec Ring support
3-5 Strict ring or bar dips
3-5 Kipping ring or bar dips

*no bands! Use partners to assist on bar dips or scale to jumping or bench dips
**multiple athletes can cycle thru and use the same set of rings in each min, especially with ring supports

20 Snatches 135/95
40 toes to bar
40 hip ext on GHD (sub supermans)

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