December 2013 -

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).  […]

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 […]

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

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 […]

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:

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 […]