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Workout Of The Day

  • Saturday, May 19, 2018

    TEAM COMP WOD - 8AM

    In teams of 3:

    @ 0:00 - "Don't Let The Wheels Fall Off"

    60 Cal Bike, 75 Thrusters (75/55), 75 Burpee Box Jump Overs

    60 Cal Bike, 60 Thrusters (95/65), 60 Burpee Box Jump Overs

    60 Cal Bike, 45 Thrusters (115/75), 45 Burpee Box Jump Overs

    60 Cal Bike, 30 Thrusters (135/95), 30 Burpee Box Jump Overs

    60 Cal Bike, 15 Thrusters (155/105), 15 Burpee Box Jump Overs

    *30:00 cap

    @ 40:00 - "Toes In The Sand"

    AMRAP in 10:00 (Relay style)

    8 T2B

    3 Sandbag OTS

    *One athlete at a time


    9AM - DAILY WOD

    Partner Conditioning 

    AMRAP in 25:00

    20 Cal Bike (any way)

    2 Sandbag OTS (each, alternating)

    20 Burpees OYP (10 each, athlete #1 must perform all 10 before athlete #2 goes)

    2 Sandbag OTS (each, alternating)

    30 Sit Ups (15 each, athlete #1 must perform all 15 before athlete #2 goes)

    2 Sandbag OTS (each, alternating)

    @ 25:00 - 10 minutes as a team for a 1RM Snatch (sharing a bar if possible)

  • Friday, May 18, 2018

    Strict Press

    4 x 6 reps, across

    *Compare to Friday, May 4


    Conditioning

    "Cindy"

    AMRAP in 20:00

    5 Pull Ups

    10 Push Ups

    15 Air Squats

  • Thursday, May 17, 2018

    For TIme:

    1500m Row

    100 Double Unders

    30 Cal Bike

    400m Run

    30 Cal Bike

    100 Double Unders

    1500m Row

  • Wednesday, May 16, 2018

    Snatch-Grip Push Jerk (behind the head)

    5 sets x 3 reps, non-maximal loads working on receiving position for the snatch


    EMOM X 10 minutes:

    1 Snatch High Pull + 2 Hang Power Snatch


    Conditioning

    AMRAP in 15:00

    5 Burpee Box Jump Overs

    10 Alternating DB Snatch

    20 Wall Ball


    PARTNER COMP WOD - 5PM

    @ 0:00 - "The Seven"…alternating movements for 7 rounds:

    7 HSPU

    7 Thrusters (135/95)

    7 T2B

    7 Deadlifts (245/170)

    7 Burpees

    7 KBS

    7 Pull Ups

    @ 25:00 - 6 Rounds, any way:

    20 Wall Ball

    5 Bar Muscle Ups

    3 Ring Muscle Ups

    @ 40:00 - 3 Rounds, any way

    90 Double Unders

    30 Power Snatch (75/55)

  • Tuesday, May 15, 2018

    Double Tabata HSPU - :40 on / :20 rest for 4 rounds

    Conditioning 

    3 Rounds For Time:

    Run 400m

    20 KBS

    20 Pull Ups 

    20 Dips

  • Monday, May 14, 2018

    Back Squat Waves

    Every 2:30 for 9 sets:

    6 reps @ 67%

    4 reps @ 72%

    2 reps @ 77%

    6 reps @ 72%

    4 reps @ 77%

    2 reps @ 82%

    6 reps @ 77%

    4 reps @ 82%

    2 reps @ 87%


    Conditioning

    AMRAP in 10:00

    20 DU

    3 DB Manmakes

    20 Sit Ups

  • Friday, May 11, 2018

    "Barbara"

    5 sets:

    20 Pull Ups

    30 Push Ups

    40 Sit Ups

    50 Squats

    *Rest 3:00 between sets


    *Scaling options

    "Half Barbara"

    5 Sets:

    10 Pull Ups

    15 Push Ups

    20 Sit Ups

    25 Squats

    or

    3 Rounds of "Barbara"

    or

    Ring Rows instead of Pull Ups

  • Thursday, May 10, 2018

    Snatch Drill

    Every 2:30 for 5 sets:

    Snatch x 1.1.1, resting 5 seconds between singles


    Conditioning

    For Time:

    750m Row

    200m KB Carry (50m held in front rack, 50m Farmers Carry, 50m Front Rack, 50m Farmers Carry)

    500m Row

    200m KB Carry

    250m Row

    200m KB Carry

  • Wednesday, May 9, 2018

    Strength

    Push Press - 3RM


    Conditioning

    AMRAP in 20:00

    6 DB Push Press 

    9 Deadlifts (225/155)

    200m Run


    Partner COMP WOD - 5pm

    @ 0:00 - "Full Of Hot Air"

    5 Rounds (per teammate) for time:

    12 Deadlifts

    9 Hang Power Cleans

    6 Push Jerks

    *200m Med Ball Run for non-working teammate

    *Barbell loads will INCREASE with EACH round - (m - 155, 160, 165, 170, 175); (w - 105, 110, 115, 120, 125)

    @ 30:00 - "Beat Around The Bush"

    10 minutes for a 1RM Snatch

    @ 40:00 - "It Takes Two To Tango"

    4 Rounds

    15 Wall Ball (each)

    5 Burpees (each, over your partner)

  • Tuesday May 8, 2018

    Gymnastic 

    Tabata HSPU - 8 sets - 20 sec on/ 10 sec rest


    Power Clean

    10 min for a Heavy Single


    Conditioning

    AMRAP in 4:00

    24/18 cal Bike

    20 T2B

    15 Power Cleans (115/75)

    Rest 4:00

    AMRAP in 4:00

    20/15 cal Bike

    15 T2B

    12 PC @ (135/95)

    Rest 4:00

    AMRAP in 4:00

    16/12 cal Bike

    10 T2B

    9 PC @ (155/105)

  • Monday, May 7, 2018

    Back Squat Waves

    *Every 2:00

    6 reps @ 65%

    4 reps @ 70%

    2 reps @ 75%

    6 reps @ 70%

    4 reps @ 75%

    2 reps @ 80%

    6 reps @ 75%

    4 reps @ 80%

    2 reps @ 85%


    Conditioning

    AMRAP in 12:00

    16 "Step Back" KB Lunges

    8 Burpees

    25 Sit Ups

  • Saturday, May 5, 2018

    8am Partner COMP WOD

    9am Daily WOD

    INDIVIDUAL - 

    15 min for a 3RM OHS

    Partner Conditioning - 

    AMRAP in 20:00

    With 1 Partner running at all times:

    Run 200m

    The other partner AMRAP:

    3 Sandbag or Atlas Stone 

    6 Target Burpees

    9 Air Squats

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