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Workout Of The Day

  • Friday, May 25, 2018

    Tempo Front Squat

    EMOM x 9:00 - 1 Rep

    3 seconds Down

    3 second Pause in Bottom

    Fast Up


    Conditioning

    "Helen"

    3 Rounds for time"

    400m Run

    21 KBS (53/35)

    12 Pull Ups

  • Thursday, May 24, 2018

    Power Clean

    Every 2:00 for 10 sets:

    1 Hang Power Clean + 2 Power Cleans 

    *Build to a heavy complex over the course of the 10 sets


    Conditioning

    AMRAP in 15:00

    30 Double Unders

    10 L-seated Dumbbell Presses

    10 Hammer Curls (5L/5R)

    10 DB Push Ups

    *Use same DBs throughout

  • Wednesday, May 23, 2018

    HSPU

    Max Set

    Rest 5:00 to figure out your math for...

    EMOM x 12:00 (3 Rounds)

    Min 1: 35% of Max Set

    Min 2: 30% of Max Set

    Min 3: 25% of Max Set

    Min 4: Rest


    Conditioning

    Alternating EMOM x 14:00

    14/10 Cal Row

    :30 sec Max DB Snatch


    PARTNER COMP WOD - 5pm

    @ 0:00 - 4 Rounds for time:

    5 Unbroken Clean & Jerks each (135/95)

    12 Muscle Ups (any way)

    @ 20:00 - 3 Rounds for time:

    50 Wall Ball

    35 HSPU

    20 Deadlifts (275/185)

    @ 40:00 - 2 Rounds for time:

    400m Run (together)

    30 T2B (any way, but cannot start until both runners are in)

    40 Cal Row

  • Tuesday, May 22, 2018

    Power Snatch

    EMOM x 10 minutes

    Min 1: 60%

    Min 2: 63%

    Min 3: 66%

    Min 4: 69%

    Min 5: 72%

    Min 6: 75%

    Min 7: 78%

    Min 8: 81%

    Min 9: 84%

    Min 10: 87%


    Conditioning

    "Assault on Fran"

    21-15-9

    Thrusters (115/75)

    C2B Pull Ups

    Cals on Bike

  • Monday, May 21, 2018

    Back Squat Waves

    Every 2:30:

    6 reps @ 69%

    4 reps @ 74%

    2 reps @ 79%

    6 reps @ 74%

    4 reps @ 79%

    2 reps @ 84%

    6 reps @ 79%

    4 reps @ 84%

    2 reps @ 89%


    Conditioning

    3 Rounds for TIme:

    Run 200m

    5 Deadlifts @ 85% of 1RM

    10 Burpees Over The Bar

    15 Dips

    20 Sit Ups

  • 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

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