Wod Friday 10-18-19

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Remember!! To get bonus points for your team show up to do the open wod in a CSA shirt!! Please have you judge notate your scorecard with +1 Open 20.2 AMRAP x 20 minutes of: 4 DB Thrusters (50/35#) 6 Toes to Bar 24 Double Unders *scaled = hanging knee raises, single unders, 35,20# db […]

Wod Wednesday 10-16-19

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“Bam Bam” Teams of 3: Complete as many rounds as possible in 25 mins of: 10/7 Assault Bikes 10 Wall Balls, 20/14 lbs 10 Shuttle Runs, 10 m GENERAL One athlete works at a time in this sprint interval workout The athlete will complete all reps at the bike, ball, and shuttle runs before the […]

Wod Tuesday 10-15-19

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Skill: hspu and scales WOD: “Point Break” Complete as many rounds as possible in 15 mins of: 5 Handstand Push-ups 10 Single Dumbbell Hang Clean & Jerks, 50/35 lbs 15 AbMat Sit-ups ** Athletes will switch arms every 5 reps on the single arm dumbbell hang clean and jerks

WOD Monday 10-14-19

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WOD: “Mind Control” Complete as many rounds as possible in 20 mins of: 7 Toes-to-bars 7 Front Squats, 135/95 lbs Run, 200 m GENERAL In this 20 minute workout, athletes will likely complete somewhere between 6-10 rounds That equates to a round every 2-3 minutes TOES TO BAR In order to reach the goal of […]

Endurance Wod 10-13-19

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For time: 3 rounds of: 50 Double Unders 20 Wall Balls, 20/14 lbs 40 Assault Bike Calories — then — 2 rounds of: 50 Double Unders 20 Wall Balls, 20/14 lbs 30 Assault Bike Calories — then — 50 Double Unders 20 Wall Balls, 20/14 lbs 20 Assault Bike Calories More experienced CrossFitters use the […]

WOD Friday 10-11-19

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CrossFit Games OPEN 20.1 10 rounds for time of: 8 Ground-to-Overheads, 95/65 lbs 10 Bar Facing Burpees Time cap: 15 minutes Sign Up for the 2020 CrossFit Games Open Today and Gain your CSA Intermural Team Extra Points!!! www.crossfitgames.com choose CrossFit CSA as your Affiliate.