Welcome to Central Bucks CrossFit

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Workout Of The Day

  • Saturday, October 21, 2017

    Partner COMP WOD - 8am

    1 - RUN 200M

    2 - 2 Rope Climbs

    3 - 6 Push Jerks (135/95)

    4 - 8 HEAVY KB Swings

    5 - 10 Burpees OYP

    6 - 12 Pull Ups

    7 - 14 HSPU

    8 - 16 Cal Bike

    9 - 18 Hang Power Cleans (155/105)

    10 - 10 Power Snatches (155/105)

    *This is performed in the "12 Days Of Christmas" style. One partner working at a time EXCEPT on the run..both partners run together. So…..3-2-1-GO…Run 200m, then 2 Rope Climbs EACH, then Run 200m again. Then 6 Push Jerks EACH, 2 Rope Climbs EACH, Run 200m. The 8 KBS EACH, 6 Push Jerks EACH, 2 Rope Climbs EACH, Run 200m…and so forth. 


    Daily WOD - 9am

    3 person Team Conditioning

    2 Rounds of:

    All run together, 400m, then each starting at different station, rotate through 3 rounds of:

    Station 1 - 20 KBS (53/35)

    Station 2 - 25 Sit Ups

    Station 3 - 20 Air Squats

    Then:

    2 Rounds of:

    All run together, 400m, then each starting at a different station, rotate through 3 rounds of:

    Station 1 - 15 Target Burpees

    Station 2 - 20 Wall Ball

    Station 3 - 10/arm One Arm KB Row

  • Friday, October 20, 2017

    Split Jerk Skill Work

    *20 minutes working on skill of:

    1 Pausing Split Jerk + 1 Split Jerk


    Conditioning

    EMOM x 15 minutes:

    Minute 1 - 7 Front Squats (135/95)

    Minute 2 - 10 T2B

    Minute 3 - Max Calorie Row


    *Reminder:

    YOGA TONIGHT AT 5PM

    NO OPEN GYM

    FIGHT CLUB @ 6:30pm is ON!

  • Thursday, October 19, 2017

    AMRAP in 5:00

    500m Run + Max Wall Ball in remaining time

    Rest 2:00

    AMRAP in 5:00

    500m Run + Max Box Jump Overs in remaining time

    Rest 2:00

    AMRAP in 5:00

    500m Run + Max Muscle Ups in remaining time

    Rest 2:00

    AMRAP in 5:00

    500m Run + Max Rounds of 5 Pull Ups +5 Push Ups in remaining time

    Rest 4:00

    From 30:00 - 45:00

    AMRAP in 15:00

    20 Double DB Traveling Lunge in Front Rack

    10 DB Power Cleans

    10 DB Push Press

  • Wednesday, October 18, 2017

    Squat Clean Work

    Warm up sets

    A.)  2 Clean Pulls + 2 Power Cleans + 2 Front Squats - 3 sets - 50%, 55%, 60%

    B.) 2 Squat Cleans - 70%, 75%, 80%

    Work Sets

    C.) 1 Squat Clean @ 84%, 1 @ 87%, 1 @ 90%, 2 x 1 rep @ 90-95%


    Conditioning

    AMRAP in 15:00

    15/10 Cal Bike

    7 HSPU

    15 Burpees


    PARTNER Comp WOD - 5pm

    @ 0:00 - "Monkey See, Monkey Do"

    42-30-18 Burpee Sandbag OTS (100/70)

    21-15-9 MU

    84-60-36 Wall Ball

    *Share the reps any how; C2B + Ring Dip will count as 1 MU; One partner working at a time

    @ 30:00 - "Double Duty"

    30 Rope Climbs

    100 Cal Bike

    *800m run to finish

    *Both teammates can be working at the same time

  • Tuesday, October 17, 2017

    Back Squat (mini waves)

    3 reps @ 85%

    1 rep @ 89%

    3 reps @ 85%

    1 rep @ 91%

    3 reps @ 85%

    1 rep @ 94%

    *These are still slight, but major jumps in percentages compared to last week, in this "mini wave" progression


    Conditioning

    "War On The Core"

    4 Rounds:

    :15 Parallette L-sit

    10 T2B

    15 OHS (75/55)

    20 Sit Ups

  • Monday, October 16, 2017

    Snatch Work

    Warm up drills:

    A.) Power Snatch + OHS + Snatch - 50%, 55%, 60%

    B.) Snatch Wave: 3 reps @ 72%, 2 @ 77%, 1 @ 82%

    Snatch

    C.) 1 rep @ 84%, 1 rep @ 87%, 1 rep @ 90%, 2 sets x 1 rep @ 90%+

    Conditioning

    EMOM x 12:00

    Minute 1 - 15/12 Cal row

    Minute 2 - 1 Round of "DT" (with heaviest load possible to make it in the minute)

  • Saturday, October 14, 2017

    PARTNER COMP WOD - 8am

    @ 0:00 - "Double Randy"

    150 Power Snatches (75/55)

    *One partner working at a time

    @ 15:00 - AMRAP IN 10:00

    100 Double Unders

    75 KBS

    50 Pull Ups

    *125 Calorie Assault Bike

    One person can be on the bike at all times OR NOT. Up to you…but only one person working at a time on the other movements. Once 125 calories are achieved, you no longer need to be on the bike. Any calories under 125 NOT reached will be deducted from final rep total.

    @ 35:00 - In a 12 minute window:

    3 rounds, any way:

    20 Pistols

    20 T2B

    *In remaining time, find a 1RM Power Clean between both partners


    Daily WOD - 9am

    INDIVIDUAL

    Back Rack Barbell Step Back Lunges

    3 sets x 8 reps per lag, alternating


    PARTNER CONDITIONING

    3 rounds for time:

    40 cal Row

    40 KBS

    40 Sit Ups

    40 SDHP (75/55)

    *Share reps however; one partner working at a time

  • Friday, October 13, 2017

    Snatch Balance

    12 minutes to build to a heavy single


    Conditioning

    3 Rounds for time:

    20 Deadlifts (225/155)

    50 Double Unders

    20 DB Push Press

    *REMINDER: NOON CLASS TODAY WILL END AT 12:45 TODAY!

  • Thursday, October 12, 2017

    Interval Grind

    AMRAP in 3:00

    Rounds of "Cindy"

    Rest 3:00

    AMRAP in 3:00

    10 Power Snatches (95/65)

    10 Wall Ball

    Rest 3:00

    AMRAP in 3:00

    Calorie Row

    Rest 3:00

    AMRAP in 3:00

    10 Thrusters (95/65)

    20 Sit Ups

    Rest 3:00

    AMRAP in 3:00

    3 Bar MU

    6 Box Jump Overs

    Rest 3:00

    AMRAP in 3:00

    Rounds of "The Chief"

    Rest 3:00

    AMRAP in 3:00

    :20 Hollow Hold

    5 HSPU

    *Please note that tomorrow's (Friday) NOON class will need to conclude at 12:45.

  • Wednesday, October 11, 2017

    Squat Clean Work

    A.)  2 Clean Pulls + 2 Power Cleans + 2 Front Squats - 3 sets - 50%, 55%, 60%

    B.) 2 Squat Cleans - 70%, 75%, 80%

    C.) 1 Squat Clean - 3 sets @ 85%+


    Conditioning

    AMRAP in 15:00

    200m Run

    9 Hang Power Cleans (135/95)

    6 Burpees over the bar


    COMP WOD - 5pm

    @ 0:00 - "Karabel - ish"

    10 Rounds

    15 Wall Ball

    3 Power Snatches (135/95)

    2 Rope Climbs

    @ 30:00 - AMRAP in 15:00

    140m "Pinch Grip" Plate Carry (25/15 per hand)

    12 DB Clean and Jerks (50/35)

    140m Run

  • Tuesday, October 10, 2017

    Back Squat (mini waves)

    3 reps @ 83%

    1 rep @ 86%

    3 reps @ 83%

    1 rep @ 89%

    3 reps @ 83%

    1 rep @ 92%

    *3% increases from last week


    Conditioning

    For Time:

    500m Row

    50 OHS

    350m Row

    35 Thrusters

    200m Row

    20 Front Squats

    *All are with an empty bar (45/33)

  • Monday, October 9, 2017

    Snatch Work

    A.) Power Snatch + OHS + Snatch - 50%, 55%, 60%

    B.) Snatch - 3 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%+ x 5 sets


    Conditioning 

    5 rounds For Time:

    20/15 Cal Bike

    10  Bench Press @ BW - men; 2/3 BW women

    10 Toes through Rings

    *20 minute cap

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