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CrossFit CSA

Month: May 2018

May 31, 2018WOD

WOD Thursday 5/31/18

For time: Row, 500 m 150 Double Unders 50 Burpees

May 30, 2018WOD

WOD Wednesday 5/30/18

Gymnastics Skills: Not For Time!! 3 rounds: 2 Rope Climbs 4 Dragon Flies Nose-to-Wall Handstand Hold, 1 min NOT FOR TIME * […]

May 30, 2018WOD

Power Hour 5/30/18

Back Squat 3×8 at 65% 1RM Rest as needed between sets. Accessory work 5 rounds 1 prowler sprint (down and back) 20 […]

May 29, 2018May 29, 2018WOD

WOD Tuesday 5/29/18

TEST: 100 Double Unders For Time ** If you do not have double unders or are newer at them you may choose […]

May 25, 2018WOD

Holiday Schedule for Memorial Day 5/28/18

Our Annual Memorial Day Murph will be held at 11am? on Monday 5/28/18 All other classes will be cancelled. “Murph” ** in […]

May 25, 2018WOD

WOD Friday 5/25/18

“Nancy” 5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs ****30 Minute cut […]

May 25, 2018May 25, 2018WOD

Power Hour 5/25/18

Deadlift 3×1 at 90% 1RM Rest as needed between sets. asst: 3 rounds for time ? 200M sandbag carry -heavy 10 tire […]

May 24, 2018WOD

WOD Thursday 5/24/18

TEST: FOR TIME: 100 ab mat sit ups Wod: For time: 15 Push Press, 115/85 lbs 5 Rope Climbs 12 Push Press […]

May 23, 2018WOD

WOD Wednesday 5/23/18

Strength: Back Squat 3×5 @75% WOD: Every 1 min for 12 mins, alternating between: 7 Front Squats, 115/75 lbs 30 Double Unders […]

May 23, 2018WOD

Power Hour 5/23/18

Bench Press 3×1 at 90% 1RM Asst: FOR TIME Row 20 cals 20 toes to bar Run 400m 20 toes to bar […]

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