Welcome to Central Bucks CrossFit

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Workout Of The Day

  • Monday, September 26, 2016

    Snatch

    Build to a heavy single, then, take 85% of that and perform 3 sets x 2 reps at that 85%


    Conditioning

    AMRAP in 15 minutes:

    8 Dips

    12 KB Swings (53/35)

    16 Box Steps Ups w/DBs (load is choice)

  • Saturday, September 24, 2016

    COMP WOD - 8am

    @ 0:00 - 15 minutes for a 1RM Snatch

    @20:00 - For Time:

    500m Row

    42 KBS (70/53)

    21 Push Press (135/95)

    500m Row

    30 KBS

    15 Push Press

    500m Row

    18 KBS

    9 Push Press

    @48:00 - AMRAP in 10:00

    3 Burpee Toes -through-Rings Muscle Ups

    15 GHD

    140m Run


    Daily WOD - 9AM

    In teams of three, AMRAP in 25:00, for max reps, of:

    Push-Ups

    100 Meter KB Farmer’s Carry

    Wall Balls

    Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.

    Core Cash Out

    Tabata Sit Ups

  • Friday, September 23, 2016

    A. Every minute, on the minute, for 20 minutes (5 sets of each):

    Minute 1 – 10 Back Extensions (loaded)

    Minute 2 – 12 KB One Arm Row (6/arm)

    Minute 3 – 15 UNBROKEN Wall Ball

    Minute 4 – 45 second plank hold

    B. For time:

    Run 800 Meters

    When the clock reaches 6 minutes…

    For time:

    30 Dumbbell Man-Makers (load is choice)

    *Score for today will be run time and time manmaker time.

    *NO dropping of the dumbbells from overhead! Please respect the equipment and the safety of those around you!

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    *Tonight at 6:30pm

    Another installment of Coach Jon's "Friday Night Fights." Just show up for a great, unique WOD!

  • Thursday, September 22, 2016

    Strength

    Deadlift

    3 sets x 5 reps

    Conditioning 

    A. Complete as many rounds and reps as possible in 6 minutes of:

    6 Ring Rows

    10 Push Press (115/75 lbs)

    12 KB Swings

    Rest 4 minutes, and when the clock reaches 10:00 complete the following…

    B. Complete as many reps as possible in 7 minutes of:

    Row 1000 Meters, then:

    Max Reps Double Unders in remaining time

    Rest 4 minutes, and when the clock reaches 21:00 complete the following…

    C. Complete as many reps as possible in 8 minutes of:

    20 Traveling Lunges w/ Plate

    10 T2B

  • Wednesday, September 21, 2016

    Olympic - 15 minutes

    Snatch

    3 reps, dropping the bar following each rep to reset on the bar

    @ 30:00 on the clock - Run Conditioning

    5 sets:

    Every 2 minutes for 10 minutes:

    200m Run

    @ 45:00 on the clock - Conditioning

    AMRAP in 10 minutes:

    3-5 Strict Pull Ups

    :30 Hollow Hold OR Hollow Rocks

    10 Push Ups


    Competitor’s WOD - 5pm

    @ 0:00

    15-12-9 reps:

    Squat Snatch (135/95)

    Push Jerk (135/95)

    @ 15:00

    4 rounds:

    21 Wall Ball

    18 Pull Ups

    15 KB Swings (70/53)

    12 HSPU

    @ 40:00

    3 rounds:

    30 Calorie Row

    20 Pistols

    5 Muscle Ups

  • Tuesday, September 20, 2016

    3 rounds (for strength and quality)

    16 Bulgarian Split Squat (8L/8R)

    Rest 1 minute

    10 Dumbbell OR Barbell Bench Press

    Rest 1 minute

    20 V-Ups

    Rest 1 minute


    Conditioning:

    EMOM, ascending ladder:

    Thruster (95/65)

    Over the Bar Burpees

    * Perform 1/1 on the first minute; Perform 2/2 the second minute….and so forth until you cannot keep up with the clock

    * 12 minute cap

  • Monday, September 19, 2016

    Olympic - 15 min.

    Clean & Jerk

    3 reps, dropping the bar following each jerk to reset on the bar for the next clean; build to a heavy 3


    Conditioning

    AMRAP in 20:00 (for quality of movements)

    10 Seated “Arnold” Presses

    8 Pendlay Rows

    250m Row

  • Saturday, September 17, 2016

    Comp WOD - 8AM

    @ 0:00-20:00

    Build to a heavy set of 1 Muscle Snatch+2 Snatch Balance

    @ 20:00-45:00

    4 Rounds for reps of :

    1:00 C2B Pull-ups

    1:00 HSPU

    1:00 GHD

    1:00 Pistols

    1:00 Rest

    @ 45:00-60:00

    5 rounds:

    3 Squat Snatch (115/85)

    Run 200M


    Daily WOD - 9AM

    In teams of 2, complete as many rounds as possible in 30 minutes of:

    400m Run

    7 Burpees

    14 Sit Ups

    7 Thrusters (95/65)

    14 Sit Ups

    *Teammate #1 runs 400m while Teammate #2 performs the movements. Teammates will switch when both are done their respective stations.

  • Friday, September 16, 2016

    8 sets:

    Every 4 minutes:

    250m Row

    15 Wall Ball

    10 One Arm KB Row (5/arm)


    5 minutes following the WOD:

    Midline Conditioning

    2 Rounds (9 minutes)

    :45 Plank (forearms)

    :15 Rest

    :30 Side Plank

    :15 Rest

    :30 Side Plank

    :15 Rest

    :30 Low Plank

    :15 Rest

    :45 Hollow Hold

    1 minute Rest

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    PLEASE NOTE:

    *Tonight once again, at 6:30-7:30, Coach Jon will be holding his own "Friday Night Fights" WOD. We look to add this programming to the schedule on a full time basis if the interest is there. Please note, this is not the DAILY WOD programming, but rather a mix of Coach Jon's devious design. All are welcome to give this WOD a shot. The WOD will NOT be posted. Just show up and have fun with a variety of different skills.

  • Thursday, September 15, 2016

    Conditioning I

    EMOM x 12 minutes:

    Min 1: 8-10 Ring Rows (try to position your body as horizontal as possible)

    Min 2: 8 Shoulder Press (load is choice)

    Min 3: Max Push Ups

    Rest 8 minutes

    @ 20:00 on the clock,

    Conditioning II

    EMOM x 21 minutes:

    Min 1: 15 KB Swings

    Min 2: 6-8 Burpee Box Jump Overs

    Min 3: Max T2B

  • Wednesday, September 14, 2016

    Barbell

    Jerk - 5 work sets x 2 reps

    Conditioning

    3 RFT:

    10 Deadlifts (155/105)

    20 Front Squats (same bar)

    400m Run


    Comp WOD - 5PM

    Begin @ 0:00

    12-9-6-3 reps:

    Burpee Box Jumps

    Squat Clean (135/95)

    Rest 5:00

    21-15-9 reps:

    Push Jerk (155/105)

    Toes to Bar

    Rest 5:00

    For Time:

    40 OHS (75/55)

    15 Muscle Ups

    30 OHS

    10 Muscle Ups

    20 OHS

    5 Muscle Ups

    Rest 5:00

    Run 1 Mile

    *Score is total time for the entire WOD

  • Tuesday, September 13, 2016

    Starter: 50 cal Sprint on Assault Bike

    "Lynne-ish"

    5 Rounds:

    Max UNBROKEN Power Cleans (goal is BW for men; 65%BW for women)

    Max UNBROKEN HSPU

    *Rest 3:00 between rounds

    Finisher: 50 Cal Sprint on Assault Bike

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