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.

Tuesday 6/2/15: CrossFit CSA WOD

1) Strength (groups of 2-4)
A. Back Squat 5×5 reps @75% – No belt, sleeves, or oly’s – Keep rest short.
B. Strict Press 5×3 reps @80%

*Work in small groups and rotate back and forth between the two lifts.

2) “Flight Simulator”
Unbroken sets of double unders.
You must begin back at ZERO if you do not complete the set UNBROKEN… Perform 10 reps then stop and rest as needed…. Then complete 20 unbroken double unders, stop, rest as needed… work your way through the entire sequence….
(Group B) If you can do double unders, but have trouble stringing them together, now is the day to practice. You folks will perform a 10 min AMRAP of Double unders.
(Group C) You do not have your double unders yet. You may be hesitant to come in today. BUT I WANT TO SEE THIS GROUP THE MOST! You’ll gain some knowledge, and get some invaluable practice and instruction to help you get your first double unders today.

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Power WOD 6/1/15

power hour


Back Squat 2×2 at 85% 1RM


Amrap 12 min

10 Ball Slam (40/30)

10 Clapping Push Up

5 Box Jump (30/24)

*Box Jump must be performed by landing with hips above parallel.

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Endurance 5/31/15


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Party WOD 5/31/15



Teams of 3:
With a 25 min clock…
3K Row Buy-In, split up as desired
In the remaining time complete AMRAP of:
50 Hang Power Snatch (75/55)
50 Thrusters (75/55)
50 Sumo DL High Pulls (75/55)

** split reps as desired

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Friday 5/29/15: CrossFit CSA WOD


B. 15 min AMRAP:
100m Sprint
10 Power Snatch 75/55
10 Box Jumps
5 Barbell Burpees

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Power wod 5/29/15



Deadlift 3×3 at 80% 1RM

Asst: For Time:

100 yd Sprint

8 Power Clean & Split Jerk

12 Towel Pull Ups

6 Power Clean & Split Jerk

10 Towel Pull Ups

4 Power Clean & Split Jerks

8 Towel Pull Ups

100 yd Sprint

*Use 155/105 lbs for Power Clean & Split Jerk. Alternate the leading foot in Split Jerk every rep.

** Strict Pull Ups with a different Grip or Banded Strict Pull Ups can be subbed

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Thursday 5/28/15: CrossFit CSA WOD

A. 10 minutes of Bar Muscle-Up practice
(practice the kip from hanging on high bar, as well as the transition to the lockout on low bars)
If you have Bar muscle ups please proceed with:
3 rounds not for time within the 10 minutes;
2-5 Bar muscle ups
:30 L-sit hold

B. For time:
Buy in: 50 Wall Balls
then 3 rounds of:
15 push press (115/75)
15 Toes to bar

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Power WOD 5/27/15

i dont stress i bench press

Bench Press 3×3 at 80% 1RM

Asst : Complete 5 Rounds

Handstand Hold – 30 seconds

Handstand Push Up – Max Reps

Hold Top of Pull Up – 30 seconds

Strict Pull Up – Max Reps

Hold Top of Ring Dip – 30 seconds

Ring Dip – Max Reps 

*Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform Max Reps of prescribed exercise.

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Wednesday 5/27/15: CrossFit CSA WOD

A. Front Squat
Five sets of 2 reps:

Many of you are still recovering from Murph on Monday, so don’t push heavier than necessary.
3 sets; not for time, of:
Row 500 Meters
Single-Arm DB Row x 10 reps
Floor-Seated DB press x 10 reps
Back extensions x 10 reps
GHD Sit-Ups x 15 reps
Rest as needed

C. Optional Cash-Out
Atlas Stone Lifts x 15 reps

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Tuesday 5/16/15: CrossFit CSA WOD

Four 3:00 Rounds For max SDHP’s
40 Double Unders
10 Box Jump Overs (24/20)
Max (Clean Grip) Sumo Deadlift High Pulls (135/95)

Rest 1 minute between rounds

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