WOD

WOD Tuesday 3-17-20

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To access CrossFit CSA Home WODs you must be signed up to beyond the whiteboard. This is free to our members with a code. If you do not have the code please DM us through facebook, IG, or email.  Find the website at www.beyondthewhiteboard.com

WOD

HOME WOD 3-16-20

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Dear Members, Combat Sports Academy / CrossFit CSA  will remain open to our members as long as we are allowed. With this said we are actively taking steps to insure the health and safety of our members during this challenging time. We have been instituting wiping down ALL surfaces with disinfectant wipes, keeping distance in […]

WOD

WOD Monday 3-16-20

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Every 3 mins for 15 mins do: 9 Squat Cleans, 135/95 lbs 7 Bar Facing Burpees 5 Ring Muscle-ups Scaled Version: 9 Squat Clean (95/65) 7 Bar Facing Burpee 5 Low Ring Transition + Jumping Ring Dip Cool Down: Accumulate the Following: 50 Band Pull Aparts 50 Banded Face Pull 50 Banded Row 50 Banded […]

WOD

Power Hour 3-16-20

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Deadlift 3×2 at 90% 1RM Rest as needed between sets. Finisher: 3 sets 15 back ext (ghd) 20 banded hammy curls 30 single leg hip bridges (15 reps each leg)

WOD

Endurance WOD 3-15-20

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For time: 50 Row Calories 30 Box Jumps 50 AbMat Sit-ups 30 Dumbbell Snatches 50 Air Squats 30 Push-ups 50 Ring Rows 30 Wall Balls 50 Lateral Dumbbell Jump Overs 30 Burpees Athletes choose weights **30 minute cut off  

WOD

WOD Friday 3-13-20

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REMINDER!! This Saturday at 11 am we will be running a Spartan training wod for the upcoming spartan race in June!! Please come join the fun- even if your not signed up you can participate!! 2 rounds for time of: 20 Clean & Jerks, 155/105 lbs 40 Bar Facing Burpees Scaled Version: 2 Rounds: 20 […]

WOD

Power Hour 3-13-20

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Deadlift 4×3 at 75% 1RM Rest as needed between sets. Finisher: 5 sets 10 split stance RDL (bb) 20 med ball speed skater 10 elevated single leg split squat jumps (ea leg) rest 1 min Cash out: 100 sit ups

WOD

WOD Thursday 3-12-20

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REMINDER!! HEY YOU GUUUUYYYYSSS!! We are planning to have some fun and run the Spartan race in Monterey June 6th 2020!! What you need to do.. 1) go to the spartan race Monterey website 2) join an existing team 3) join team CSA Army 4) pay your dues and your ready to go!! * Coach […]

WOD

WOD Wednesday 3-11-20

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Complete as many rounds as possible in 9 mins of: 30 Box Jump Overs, 30/24 lbs 60 Dumbbell Push Press, 50/35 lbs 90 Medicine Ball Cleans, 20/14 lbs Scaled Version: AMRAP 9 min: 30 Box Step Over (30/24) 60 Dumbbell Push Press (40/25) 90 MedBall Clean (14/10) Cool Down: 3 Rounds: 3 reps: 5 Standing […]

WOD

Power Hour 3-11-20

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Bench Press 4×3 at 75% 1RM Finisher: 5 sets 20 band tricp push downs 20 band bicep curls 20 band face pulls 20 band upright rows