Welcome to Central Bucks CrossFit

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Workout Of The Day

  • Friday, January 19, 2018

    *REMINDER: There is NO 4pm WOD or Open Gym tonight due to setting up at The Fuge for the Arctic Blast

    Olympic Strength/Skill

    Hang Power Snatch

    7 sets x 2 reps, building


    Conditioning

    EMOM x 20 minutes:

    Minute 1: 12 Box Jump Over

    Minute 2: 10 Unbroken Hang Power Snatch

    Minute 3: Max Calorie Bike

    Minute 4: Rest

  • Thursday, January 18, 2018

    In teams of 2, AMRAP in 30:00:

    50 Air Squats

    40 KBS

    30 S2OH (95/65)

    20 Burpees

    10 STRICT Pull Ups

    *Divide reps any way

  • Wednesday, January 17, 2018

    DAILY WOD

    HSPU Work

    AMRAP in 2:00

    Rest 1:00

    AMRAP in 2:00

    *Today we will work on subbing with wall walks rather than HR Push Ups


    Conditioning

    5 Rounds:

    5 Squat Snatch (95/65)

    20 Wall Ball

    35 Double Unders

    25 Sit Ups


    Partner COMP WOD - 5pm

    @ 0:00 - 27-45-63 reps:

    KBS

    Thruster (95/65)

    C2B

    *split reps however for this portion

    @ 25:00 - 63-45-27 reps:

    Calorie Row

    Power Snatch (75/55)

    *split reps however for this portion 

    @ 45:00 - 3 rounds:

    10 Back Squats (135/95)

    1 Legless Rope Climb

    *one partner does 10 squats, then the next. Then one partner does 1 LLRC, then the next. 

  • Tuesday, January 16, 2018

    Front Squat

    7 sets x 3 reps

    Set #1 - 60%

    Set #2 - 64%

    Set #3 - 68%

    Set #4 - 72%

    Set #5 - 76%

    Set #6 - 80%

    Set #7 - 84%


    Conditioning

    "Pace it or Break It?"

    AMRAP in 5:00

    15-12-9

    KBS (53/35)

    Front Squats (95/65)

    Calorie Bike

    REST 5:00

    AMRAP in 5:00

    15-12-9

    KBS (53/35)

    Front Squats (75/55)

    Calorie Bike

  • Monday, January 15, 2018

    Power Clean & Jerk cycling

    EMOM x 11:00

    @ 0:00 - 4 PC&J @ 60%

    @ 1:00 - 3 PC&J @ 65%

    @ 2:00 - 2 PC&J @ 70%

    @ 3:00 - 4:00 - REST

    @ 4:00 - 4 PC&J @ 65%

    @ 5:00 - 3 PC&J @ 70%

    @ 6:00 - 2 PC&J @ 75%

    @ 7:00 - 8:00 - REST

    @ 8:00 - 4 PC&J @ 70%

    @ 9:00 - 3 PC&J @ 75%

    @ 10:00 - 2 PC&J @ 80%


    Conditioning

    AMRAP in 20:00

    21 Cal Row

    15 C2B

    9 Box Jump Overs

    6 Clean & Jerks (135/95)

  • Saturday, January 13, 2018

    PARTNER COMP WOD - 8am

    @ 0:00 - 5 rounds:

    25 HSPU (as a team)

    10 Squat Cleans, alternating (185/125)

    @ 25:00 - 3 Rounds, each teammate:

    One partner performs 2 Rounds of: 5 C2B/10 Heavy KBS/15 Air Squats

    One partner performs 10 Power Snatches (135/95)

    @ 45:00 - 1 Round for time:

    50 Sychro OTB Burpees

    75 T2B (one partner working at a time)


    Daily WOD - 9am

    INDIVIDUAL

    Overhead Squats

    10 reps w/ empty bar

    7 reps @ 30% of 1RM

    6 reps @ 40%

    5 reps @ 50%

    4 reps @ 60%

    3 reps @ 65%

    3 reps @ 70%

    3 reps x 3 more sets for a heavy triple

    PARTNER CONDITIONING

    AMRAP in 20:00

    Alternating movements throughout the 20 min.:

    16 Alternating DB Snatches

    6 Burpee Box Jump Overs

    10 Pull Ups

    6 HSPU

    10 SIngle arm DB Thrusters (5L/5R)

  • Friday, January 12, 2018

    Strength Couplet 

    4 sets:

    16 Double KB Front Rack Alternating Reverse Lunges

    Rest 1:00

    8 Bench Press @ 70-80%

    Rest 1:00


    Conditioning

    4 sets:

    1:00 Max Calorie Assault Bike

    Rest :30

    1:00 Max HR Push Ups

    Rest :30

    In 1:00, 60ft. plate OH Traveling Lunge

    Rest :30

  • Thursday, January 11, 2018

    Strength

    Strict Press - 7 sets

    Set 1: 5 reps @ 60% (of 1RM)

    Set 2: 3 reps @ 75%

    Set 3: 1 rep @ 80%

    Sets 4, 5, 6, & 7: 7 reps @ 65%

    * Rest 2:00 between sets


    Conditioning

    For Time:

    50 cal Row

    +

    50 Deadlifts (135/95)

    50 T2B

    50 Hang Power Cleans (115/75)

    50 Wall Ball

    50 Push Press (95/65)

    +

    50 cal Row

  • Wednesday, January 10, 2018

    Strength/Stamina

    Back Squats

    2 Rounds:

    Max reps in :15 seconds @ 35% of 1RM

    Rest :45 seconds

    Max reps in :30 seconds @ 45% of 1RM

    Rest 1:30

    Max reps in :45 seconds @ 55% of 1RM

    *Rest 3:15 between the 2 Rounds; goal here is speed in reps without having to re-rack the barbell


    Conditioning

    For Time:

    30/20 cal bike

    +

    3 rounds:

    25 Sit Ups

    50 Double Unders

    10 Hang Power Snatch (95/65)

    +

    30/20 cal bike


    COMP WOD - 5PM

    @ 0:00 - 

    30-20-10 reps for time

    Cal Row

    Assault Bike Cals

    10m Shuttle Runs 

    @ 15:00 - 

    18-15-12-9 reps Sandbag Over the Shoulder 

    6-5-4-3 reps legless RC

    @ 35:00 - 

    4 Rounds for time:

    15 T2B

    5 Push Jerks (175/125) *from the ground

  • Tuesday, January 9, 2018

    Open Prep

    Snatch Drills + MU

    Every 2:00 for 14:00 (7 sets)

    1 Hang Power Snatch + 1 OHS + 1 Snatch

    (x) Muscle Ups (sub C2B)

    *Following the snatch complex, work on MU until 1:15 has elapsed for each set

    Snatch complex sets:

    1 - 65%

    2 - 68%

    3 - 71%

    4 - 74%

    5 - 74+%

    6 - 74+%

    7 - 74+%

    Conditioning

    2 Rounds:

    AMRAP in 2:00

    20 KBS (53/35)

    Max Target Burpees

    Rest 2:00

    AMRAP in 2:00

    20 KBS

    Max Burpee Box Jump Overs

    Rest 2:00

    AMRAP in 2:00

    20 KBS

    Max HSPU

    Rest 2:00

  • Monday, January 8, 2018

    Strength

    Thruster (from the ground)

    Take 10 minutes to build to a 7RM

    *From 10-15 minutes on the clock, perform 2 more sets of 5 reps @ 85% of your 7RM


    Conditioning

    "Jackie"

    1 Round for time:

    1000m Row

    50 Thrusters (45/33)

    30 Pull Ups

  • Saturday, January 6, 2018

    Comp WOD - 8am

    @ 0:00 - 3 Rounds for time:

    50 Wall Ball

    5 Clean and Jerks (225/155)

    @ 20:00 - For Time:

    40 STRICT Pull Ups

    100 DB Bench Press (50/35)

    40 Pistols

    *partition any way

    @ 40:00 - 21-15-9 reps

    Deadlifts (225/155)

    Double Unders x4


    Daily WOD - 9AM

    INDIVIDUAL - HSPU WORK

    4 sets: :20 on/:10 off

    Rest 1:00

    4 sets: :20 on/:10 off


    Partner Conditioning

    5 sets, rotating through:

    250m Row

    15 Push Ups

    15 Pull Ups

    20 Jump Switch Lunges

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