Welcome to Central Bucks CrossFit

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Workout Of The Day

  • Thursday, April 26, 2018

    Clean Work

    Every 2:00 for 10 sets:

    3-Position Clean (High-to-Low)


    Conditioning

    AMRAP in 15:00

    400m Run

    25 KBS

    25 Air Squats

  • Wednesday, April 25, 2018

    3 reps every 2:00 x 6 sets, building to a 3RM

    Seated Strict Shoulder Press (seated on a bench without back support, pressing bar overhead)


    Conditioning

    5 Intervals:

    12/8 Cal Bike

    7/arm DB Hang Clean and Jerk (18.1 standards)

    20 Sit Ups

    *Rest 2:00 between Intervals


    PARTNER COMP WOD - 5pm

    @ 0:00 - "Captain Crunch"

    4 Rounds for time

    20 cal Assault Bike

    400m Run/100m KB Farmer's Carry (one teammate does the run, the other the carry; alternate rounds)

    10 Sychro Snatches (FULL SQUAT) (95/65)

    @ 20:00 - "Lucky Charms"

    AMRAP in 7:00

    10 Burpee Bar Muscle Ups (as a team)

    10 Sychro Thrusters (95/65)

    @ 35:00 - "Shredded Wheat"

    40 Double Unders Each (one must perform all 40, then the other)

    10 Cal Row Each

    30 Wall Ball Each (one must perform all 30, then the other)

    10 Cal Row Each

    20 KBS Each (one must perform all 20, then the other)

    10 Cal Row Each

    20 KBS Each (one must perform all 20, then the other)

    10 Cal Row Each

    30 Wall Ball Each (one must perform all 30, then the other)

    10 Cal Row Each

    40 Double Unders Each (one must perform all 40, then the other)

  • Tuesday, April 24, 2018

    Tempo Back Squats

    3 sets x 5 reps @ 4 sec down, 1 sec pause in bottom, stand to extension (75-80%)


    Conditioning

    AMRAP in 20:00

    3 STRICT Pull Ups

    6 HSPU

    9 Burpees

    30 Double Unders


  • Monday, April 23, 2018

    Snatch Work

    Every 90 sec for 3 sets:

    3 Muscle Snatches

    Into…

    Every 90 sec for 10 sets:

    1 Snatch (60%, 65%, 70%, 75%, 80%, 83%, 86%, 89%, 92%, 95%)


    Conditioning

    3 rounds:

    500m Row 

    30 Wall Ball

    10 Deadlifts (BW)

  • Saturday, April 21, 2018

    8am - 3 Person Team COMP WOD

    @ 0:00 - "Back Pedal" (one partner working at a time)

    100 Cal Bike, 75 Power Snatches (115/80), 50 C2B

    100 Cal Bike, 75 Clean & Jerks (135/95), 50 Strict Pull Ups

    @ 25:00 - "Jet Setting"

    100 Cal Row

    100 Wall Ball

    100 Lateral Bar Burpees

    100 Deadlifts (225/155)

    100 Lateral Bar Burpees

    100 Wall Ball

    100 Cal Row


    9am - Daily WOD

    PARTNER CONDITIONING

    With a 30 minute running clock:

    2000m Row

    then,

    AMRAP in remaining time:

    Both run 200m

    10 Wall Ball Each

    10 Push Ups Each

    10 Pull Ups Each

    30 Sit Ups (both can perform the sit-ups at the same time)

  • Friday, April 20, 2018

    Strength

    3 sets:

    20 Steps dumbbells walking lunge

    *Resting 60 sec between sets


    Conditioning

    AMRAP in 6:00

    20 Double Unders

    10 KBS (53/35)

    Rest 1:00

    AMRAP in 6:00

    5 Man Makers (30/20)

    5 Box Jumps

    Rest 1:00

    AMRAP in 6:00

    5 T2B

    10 Air Squats

  • Thursday, April 19, 2018

    With a continuously running clock:

    @ 0:00 - Every 2:00 for 5 sets:

    5 OHS, building in weight over the course of the 5 sets

    @ 12:00 - Every 2:00 for 8 sets:

    3 Push Jerks @ 70-75% of 1RM

    @ 32:00 - AMRAP IN 12:00

    10 GROUND TO OVERHEAD any how (115/75)

    250m Row

  • Wednesday, April 18, 2018

    Rotating through 3 stations, EMOM for 18 minutes (6 sets):

    Station 1: 1-3 Rope Climbs, depending on strength in this movement

    (if you don not have rope climbs, work on 6-8 Perfect Ring Rows

    Station 2: 1-15 Ring Dips, depending on strength in this movement

    Station 3:  25 Sit ups


    Conditioning 

    3 sets, for max reps/cals:

    3:00 Assault Bike

    2:00 Burpee Box Jump Overs

    1:00 STRICT Pull Ups

    Rest 2:00 between sets


    PARTNER COMP WOD - 5pm; sign ups required by Tuesday at 8pm

    @ 0:00 - "Nate"

    AMRAP in 20:00

    2 Muscle Ups

    4 HSPU

    8 KBS

    *Partners complete A FULL ROUND before switching

    @ 25:00 - "Hips Don't Lie"

    AMRAP in 10:00

    8 Cal Bike

    7 T2B

    6 Burpee Box Jump Overs

    *5 Back Squats (135/95) from the ground; 1 partner will complete a full round of the 8-7-6 while the other performs 5 Back Squats as a "buy in" for them to begin the next round

    @ 40:00 - "Lasso"

    1 Legless RC

    10 KB Snatch (5L/5R)

    25 DU

    1 Legless RC

    10 KB Snatch

  • Tuesday, April 17, 2018

    Snatch Work

    Every 2 minutes for 8 sets:

    3-Position Snatch (High to Low)

    *Build over the course of the 8 sets


    Conditioning

    5 Rounds:

    20 Wall Ball

    5 Snatches (NOT POWER) @ 75% of today's 3-Position

  • Monday, April 16, 2018

    Benchmark Testing

    "Jackie"

    For Time:

    1000m Row

    50 Thrusters (45/33)

    30 Pull Ups


    Strength

    3 sets:

    8 Back Squats @ 60-65%

    Rest 60 sec

    8-10 STRICT HSPU 

    Rest 90 sec

  • Friday, April 13, 2018

    4 sets:

    8/arm Single-Arm Dumbbell Press

    Rest 30 sec

    100ft Sled Push (walking)

    Rest 60 sec


    Conditioning

    AMRAP in 12 minutes:

    25 Double Unders

    8 Ring Dips

    8 Burpee Box Jump Overs

  • Thursday, April 11, 2018

    Clean Skill Work

    Every 2 minutes x 20 minutes:

    2 Power Clean & Jerks (not touch and go)

    *build over these 10 sets 


    Conditioning

    7 Rounds:

    5 Clean & Jerks (@ 55% of Skill Work Portion)

    10/7 Cal Bike/Row - alternating rounds

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