Happy New Year from all of us at CCS&C/CrossFit Brownsburg! Remember – we only have class at 9:30am and Open Gym from 4:00 – 5:30pm today.  Back to our normal schedule on Thursday. Strength: 5 rounds of: Front Squat X  10 @ 135#/95# Jump Squat X 10 Rest X 1:00 Midline/Mobility: 3 rounds of: Kettlebell Single Leg Romanian Deadlift X 5 each side @ 53#/35# (holding the bell w/both hands).  […]

31 Dec 13

Strength: Clean & Jerk 2 +1 X 7 sets.  Work up to as heavy as you can with no failed reps. Conditioning: AMRAP in 9:00 of: Pistol Squat (Alternating) X 10 each leg Kettlebell Swing (Hard Style) X 21 @ 53#/35# Midline/Mobility: 3 rounds, not for time of: Hollow Rock X 1:00 Superman/Superwoman X 1:00 Cossack Squat X 10 each leg

Today’s WOD is a long circuit style session based on a WOD from the very early days of CF.  Be smart, yet be up for a challenge.  This is a long circuit, so pace yourself, yet don’t loaf!  It calls for running; if you are prepared to run (dressed warm enough), then you should run.  If not, runs may be subbed with rowing.  Rest as needed after you complete each […]

28 Dec 13 – Barbell Club

Barbell Club: 2 x Hang Clean + 1 Jerk – 7×1 Heaviest Possible 2 Stop Clean Pull (1″, Knees) – 5×2 Heaviest Possible

Partner Row for max distance X 10, 20, 30, 40, 50, 40, 30, 20, 10 strokes. AMRAP in 20:00 of: – Kettlebell Swing (Hardstyle) X 20 @ 53#/35# – Wall Ball X 15 – Hindu Push Up X 10 Mobility: Coaches choice

26 Dec 13

Strength: Max Reps Strict Pull Up X 3. Rest :60 between sets. Max Reps Strict Chin Ups (palms up) X 3. Rest :60 between sets. Conditioning: 5 rounds for time of: – Power Clean X 5 @ 155#/105# – Push Press X 5 @ same load – Front Squat X 5 – Bar Facing Burpee X 5 Mobility: 3 rounds of: – Yoga Squat X 1:00 – Shin Box to […]

23 Dec 13

5:30am and 9:30am WOD: “Filthy Fifty” For time: Box Jump X 50 @ 24″/20″ Jumping pull-ups X 50 Kettlebell swings (overhead) X 50 @ 53#/35# Walking Lunge X 50 steps Knees to elbows X 50 Push press X 50 @ 45#/35# Good Morning X 50 @ 45#/35# Wall ball X 50 @ 20#/14# Burpees X 50 Double under X 50 Mobility: Coaches choice

Barbell Club: 15 min to Max Snatch 3×1 Snatch @ 90% 5 x 1 Hang Snatch High Pull + Hang Snatch @ 75% At the 2013 Weightlifting World Championships in Poland, Lu Xiajun of China set a new world record for the snatch in the 77kg (170lb) weight class. He snatched 176kg (388lb). Check it out in glorious slow motion:

20 Dec 13

Strength:  1 Rep Max Test Strict Press: 1 X 5 @ 75% of training max 1 X 3 @ 85% of training max 1 X 1 @ 95% of training max Continue with singles until you find your new 1RM.  This should happen in approximately 3 – 4 sets. Rest as needed between sets. Conditioning:  Rest at least 5:00 before the conditioning session. Partner WOD. :30 on/:30 off X 4 […]

3, 2, 1 . . . Festivus!

Join us Monday, December 23rd for our Festivus celebration and a viewing of Greg Everett’s new documentary, “American Weightlifting”.  The fun begins at 5:30 and will include the Festivus tradition of “Feats of Strength”.  We may just throw in some “Airing of Grievances” for good measure. For those who can stick around we will be providing barbeque from Pit Stop and just ask that you provide a side dish or […]