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Workout Of The Day

  • Monday, December 10, 2018

    (A) Warm Up - EMOM x 9:00 (3 Rounds)

    Minute 1: 12/10 Cal Row

    Minute 2: 4 Alternating Spidermans w Reach/side + 5 push ups

    Minute 3: 10 Russian KBS

    Into…

    2 Rounds:

    3 Inchworms

    6 Barbell OHS

    (B) Snatch Drills

    3 Scarecrow Snatch - EMOM x 3:00 (PVC, Empty Bar, 20%)

    Into…

    EMOM x 12:00

    Minutes 1-3: 1 Snatch Pull + 1 Hang Snatch + 1 Snatch (60%, 63%, 66%)

    Minute 4: Rest

    Minute 5: 1 Snatch @ 70%

    Minute 6: 1 Snatch @ 73%

    Minute 7: 1 Snatch @ 76%

    Minute 8: Rest

    Minute 9: 1 Snatch @ 79%

    Minute 10: 1 Snatch @ 82%

    Minute 11: 1 Snatch @ 85%

    Minute 12: Rest

    Then…

    3 Singles, not on the clock, @ 85%+

    (C) For Time:

    21-15-9

    STRICT Barbell Press (75/55)

    Ring Dips

    Push Ups

  • Thursday, December 6, 2018

    (A) Warm Up - 3:00 Easy Row or Bike

    Into…

    2 rounds:

    5 Strict Pull Ups

    5 Tempo Wall Squats

    10 Push Ups

    15 Sit Ups

    (B) Clean Skill Work

    EMOM X 20:00

    Minutes 1-3: 1 Clean Pull + 3 Tall Cleans + 1 Hang Squat Clean + 1 Squat Clean, all @ 38% of 1RM Clean

    Minutes 4, 5, 6: 1 Clean Pull + 1 Hang Squat Clean + 1 Squat Clean (68%, 71%, & 74%)

    Minute 7: Rest

    Minute 8: 1 Squat Clean @ 77%

    Minute 9: 1 Squat Clean @ 80%

    Minute 10: 1 Squat Clean @ 83%

    Minute 11: Rest

    Minute 12: 1 Squat Clean @ 80%

    Minute 13: 1 Squat Clean @ 83%

    Minute 14: 1 Squat Clean @ 86%

    Minute 15: Rest

    Minutes 16 - 20: 3 attempts @ a heavy single

    (C) AMRAP in 15:00

    20 Pull Ups

    30 Push Ups

    40 Sit Ups

    50 Squats

  • Wednesday, December 5, 2018

    (A) Warm Up - EMOM x 12:00 (4 Rounds)

    Minute 1: :50s Row

    Minute 2: :30 Plank + 5 PVC Shoulder Passes

    Minute 3: 5 DB Presses w/ Pause at the top

    Minute 4: 5 GM + 3 Elbow Rotations + 5 Push Press

    (B) Split Jerk (week #2)

    Pausing Split Jerk - 3 sets x 2 reps  - all @ 73%, every 90s

    *2 sec pause in bottom + 2 sec pause in catch OF EACH REP

    Into…

    3 Jerk Drives +  1 Split Jerk - 3 sets (76%, 79%, 82%), every 90s

    Into…

    Split Jerk -  5 sets x 1 rep, every 2:00, starting at 85% and building

    (C) “Heave Ho” Part 1

    AMRAP in 3:00

    9/6 Cal Ski

    9 Power Snatches (75/55)

    Rest 3:00

    “Heave Ho” Part 2

    AMRAP in 3:00

    9/6 Cal Ski

    7 Power Snatches (95/65)

    Rest 3:00

    “Heave Ho” Part 3

    AMRAP in 3:00

    9/6 Cal Ski

    5 Power Snatches (115/75)


    COMP WOD. - 5pm

    @ 0:00 - 42-30-18 reps for time:

    T2B

    Cal Ski

    Ring Dips

    Synchro OHS (21-15-9) - 115/75

    @ 25:00

    3 Rounds:

    50 Double Unders

    30 KBS

    50 Double Unders

    10 Power Cleans (205/145)

  • Saturday, December 1, 2018

    8AM - 3-Person Team Comp WOD

    @ 0:00 - 5 Rounds:

    15 Cal Bike

    15 KBS

    15 HSPU

    *One person at each station, rotating through the 5 rounds

    @ 25:00

    120 Pull Ups

    150 Wall Ball

    90 C2B

    120 Synchro DB Snatches

    60 Bar MU

    90 Back Squats (first 30 @ 225/155, second 30 @ 185/125, last 30 @ 155/05)


    9AM - Daily WOD

    INDIVIDUAL

    Front Squats

    3 reps @ 80%

    1 rep @ 85%

    3 reps @ 80%

    1 rep @ 87%

    3 reps @ 80%

    1 rep @ 89%

    Team Conditioning

    Teams of 3:

    5 rounds, for max reps

    1:00 Wall Ball

    1:00 Bike

    1:00 Alternating DB Snatch

    *Rest 1:00 Between rounds

  • Tuesday, November 27, 2018

    (A) 5 minutes to BS and chit chat…

    (B) This will start at 5:00 on the running clock…Warm Up - EMOM x 12 minutes:

    Minute 1 - 12/10 Cal Row

    Minute 2 - 2 Alternating Spidermans w/ Reach + 5 Push Ups

    Minute 3 - 10 PVC OHS

    Minute 4 - 15 Russian KBS 

    (B) Back Squat Waves - @ 20:00

    3 reps @ 80%

    2 reps @ 82%

    1 rep @ 84%

    3 reps @ 82%

    2 reps @ 84%

    1 rep @ 86%

    3 reps @ 84%

    2 reps @ 86%

    1 rep @ 88%

    *Rest 2:00 between sets

    (C) AMRAP in 10:00 - @ 45:00

    5 T2B

    5 HSPU

    10 Sit Ups

  • Saturday, November 24, 2018

    8AM - PARTNER COMP WOD

    @0:00 - 3 rounds:

    9 Rope Climbs

    36 HSPU

    6 Muscle Ups

    @ 25:00 - 2 Rounds:

    1000m Ski

    50 Deadlifts (185/125)

    40 Front Squats (155/105)

    30 Push Press (135/95)


    9AM - DAILY WOD

    INDIVIDUAL

    (A) 4-point Pausing Clean Deadlift (2” off the floor - knees - mid-thigh - high hang) x 3 sets, Every 90s

    (B) EMOM x 10:00 - 1 Hang Clean

    Partner Conditioning

    AMRAP in 20:00

    20 Walking Lunges, each (partner performs a hollow hold)

    15 Push Ups (partner hangs from rig)

    10 Cal Bike (partner holds farmer’s carry)

  • Tuesday, November 20, 2018

    (A) Warm Up

    500m Row

    Into…

    T-spine MedBall opener

    20 PVC Shoulder Passes

    5 Tempo Wall Squats

    Scorpion Stretch

    Into..

    Snatch Barbell Warm Up

    (B) Snatch Drills

    EMOM x 3:00 - Sotts Press x 3 reps

    Into…

    EMOM x 3:00 - Tall Snatch x 2 reps

    Into…

    Every 90 sec for 5 sets - 1 Snatch Balance

    Into…

    Every 90 sec for 6 sets - 1 Snatch Lift-Off + 1 Snatch from Knees

    *Perform a snatch lift-off to knees, pause 2 sec., then perform a snatch

    (C) 5 Rounds:

    20 Cal Bike

    15 HSPU

    20 Sit Ups

  • Monday, November 19, 2018

    (A) Warm Up

    3 sets:

    1:00 Bike

    6 Alternating Spiderman w/Reach

    3 RBM

    5 Tempo Back Extensions

    (B) Back Squats

    2 reps x 5 sets @ 90%

    (C) 4 Rounds:

    40 Double Unders

    20 Wall Ball (Goal is unbroken)

    15 C2B

  • Friday, November 16, 2018

    (A) Warm Up

    3:00 Row - final :10s of each minute, Fast

    Into…

    2 Rounds:

    10 Back Extensions

    10 Cossack Squats

    :20 Single Arm Hang/Arm (feet stay on floor)

    :20 Kneeling Box Stretch 

    (B) Deadlift - 

    EMOM x 9:00 - 1 rep at 80%+

    (C) AMRAP in 20:00

    200m Ski

    10 Burpees

    10 Dips

    10 DB Hang C&J (5L/5R) (50, 35)

  • Thursday, November 16, 2018

    (A) Warm Up

    3 rounds:

    Bike 10 Cals (easy)

    5 Tempo Wall Squats

    6 Alternating Spiderman/reach/side

    PVC Front Rack Stretch

    (B) Front Squat Wave 

    4 reps @ 75-80%

    3 reps @ 80-85%

    2 reps @ 85-90%

    4 reps @ 80-85%

    3 reps @ 85-90%

    2 reps @ 90-95%

    (C) “Jackie”

    1000m Row

    50 Thrusters (45/33)

    30 Pull Ups

  • Saturday, November 10, 2018

    8AM - PARTNER COMP WOD

    @ 0:00 - 42-30-18 reps

    Power Snatch (75/55)

    Ski Cals

    OTB Synchro Burpees

    @ 25:00 - 3 Rounds for time:

    50 Toes through Rings

    40 Box Step Overs (40/30)

    30 C2B


    9AM - Daily WOD

    Partner Conditioning

    For Time:

    20 Hang Squat Snatch

    40 Pull Ups

    60 Push Press

    80 Sit Ups

    100 Cal Row

    80 Sit Ups

    60 Push Press

    40 Pull Ups

    20 Hang Squat Snatch

  • Thursday, November 8, 2018

    (A) Warm Up - 

    3:00 Row, last :10 of each row - FAST

    Into…

    :20 T-Spine MedBall Stretch

    :20 Spiderman/side

    :20 Samson/Side

    Into…

    Group Barbell Warm Up for Snatch Drills

    (B) Snatch Drills - *Same progressions as last week. Focusing always on mechanics, see if you can increase the weight by 3-5% for the Snatch Balance + OHS

    EMOM x 3:00 - 
    3 Snatch Press from Behind the Neck in Receiving Position 

    Into…

    EMOM x 3:00 - 
    2 Snatch Drops 

    Into…

    Every 2 minutes, for 10 minutes (5 sets) - 
    2 Snatch Balance  + 1 Overhead Squat

    Into…
    Every 2 minutes, for 8 minutes (4 sets), complete:
    High Hang Snatch x 3 reps @ 70-75% of 1-RM Snatch

    (C) Every 4 minutes for 16:00:
    1:00 Bike for Max Cals

    Immediately Into…

    2 rounds
    6 C2B 

    12 Wall Ball 


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