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Workout Of The Day

  • Monday, September 25, 2017

    Strength/Olympic Skill

    Clean & Jerk -  EMOM for 15 min. where the first 5 minutes are at 70%, the second 5 min. are at 74%, and the third 5 min. are at 78%; then work to HS if no misses 


    Conditioning

    21-15-9

    OHS (95/65)

    C2B Pull Ups

    1:00 Plank Hold Following each Round

  • Saturday, September 23, 2017

    COMP WOD - 8am

    @ 0:00 - Individual - Sled Push

    5 x 100ft UNBROKEN for heaviest possible (without stopping)

    @ 25:00 - Partner

    18-30-42 - Axel Bar Thrusters (95/65)

    9-15-21 - Muscle Ups

    54-90-126 - Double Unders


    Daily WOD - 9am

    INDIVIDUAL

    Front Squats - 5 x 2 reps

    *3 seconds down, 3 pause in bottom, Fast up


    PARTNER CONDITIONING

    AMRAP in 20:00

    140m Run

    200ft. Sled Push/OH Carry

    20 Sit Ups

    10 Pull Ups

    *Both partners always working at the same time, BUT cannot move onto the next movement w/o the other

  • Friday, September 22, 2017

    Power Clean

    EMOM x 8:00

    2 Power Cleans

    Set #1 - 60%

    Set #2 - 65%

    Set #3 - 70%

    Set #4 - 75%

    Set #5 - 77%

    Set #6 - 79%

    Set #7 - 80%+

    Set #8 - 80%+


    Conditioning 

    1 Round for time:

    800m Run

    50 Wall Ball

    40 Burpees 

    30 Clean and Jerks (115/75)

    20 Box Up and Overs (DBs)

  • Thursday, September 21, 2017

    "Grind Session"

    "Head, Shoulders, Knees, and Toes"

    8 rounds:

    100ft Farmer's Carry (handles) (150# per hand - M, 100# per hand - W)

    250 meter row

    7/5 STRICT HSPU

    15/10 cal bike

  • Wednesday, September 20, 2017

    Snatch Skill

    A) Snatch Balance - 5 sets x 3 reps, building upon last weeks

    B) Pausing Snatch Pull + Snatch Pull + Snatch

    *Pausing here at 3 inches off the ground, at the knees, and pulling into the power position. This is NOT a "snatch pull" but rather focusing on back angle, positioning the bar into the high hang. Then, a full snatch pull into a snatch.

    *Perform 4 sets of this complex

    C) Snatch - 6 singles  - 70%, 75%, 80%, 85%, 85%, 85%


    Conditioning

    2 Rounds of "Barbara"


    PARTNER COMP WOD - 5pm - Come in early if you can to begin setting up the barbells in the Oly room for the Deadlift Ladder

    @ 0:00

    "Deadlift Ladder"

    At 3-2-1 Go!…both teammates will have :50 combined to perform 5 reps each (1 partner goes, then the other) at 8 barbell stations. There will be a :10 transition to the next barbell:

    Men: 185, 225, 275, 295, 315, 345, 365, 405

    Women: 123, 153, 183, 203, 223, 243, 263, 293

    *The reps do not need to be unbroken but one teammate must perform his/her reps before the other one does. If one teammate cannot do all the reps and the other one can, that other teammate can keep moving on the ladder.

    *Score: Combined load of each Athletes' best 5-rep deadlift

    and 5 additional pounds/rep above 5 will be given for the 8th bar.

    @22:00

    With a 10 minute running clock:

    Part 1:

    60 Over the rower Burpees

    While partner does Double Unders

    *Partners must switch if the rope stops or there's a miss; burpees can only be done while DU are being performed

    Part 2:

    Calorie Row

    While partner does Wall Ball

    *Part 2 only begins once the burpees reach 60 in Part 1; If the ball hits the ground or the teammate stops performing wall balls, athletes must switch

    Score for Part 1: Time for 60 Burpees

    Score for Part 2: Calories + Wall Ball

    @40:00

    3 Rounds of "Barbara" as a team

    *One teammate working at a time

  • Tuesday, September 19, 2017

    Back Squat

    10 @ 65%

    8 @ 70%

    6 @ 75%

    8 @ 70%

    10 @ 65%


    Conditioning 

    2 Rounds for time/total calories

    :30 Row for Calories

    6 T2B

    12 KBS

    1:00 Row for Calories

    6 T2B

    12 KBS

    1:30 Row for Calories

    6 T2B

    12 KBS

  • Monday, September 18, 2017

    Jerk Skills

    A) Pausing Split Jerk

    3 sets x 2 reps

    #1 @ 60% 0f 1RM 

    #2 @ 65%

    #3 @ 70%

    *Taken from the rack; (2) pauses, both being (2) seconds at each:

    Pause #1 – Dip

    Pause #2 – Catch

    B) Split Jerk (singles)

    #1 @ 75%

    #2 @ 80%

    # 3, 4, 5 @ 85%


    Conditioning

    3 Rounds:

    20 Alternating DB Press

    15 Bent Over Barbell Rows

    10 Burpees Over the Bar

    200m Run

  • Friday, September 15, 2017

    Front Squats

     8 x 1, 3 sec down, 3 second pause, fast up


    Conditioning 

    For time:

    1000m Row

    +

    2 Rounds of:

    15 Power Snatch (115/75)

    50 Air Squats

    15 T2B

  • Friday, September 15, 2017

    Front Squats - 8 x 1, 3 sec down, 3 second pause, fast up

    Conditioning 

    For time:

    1000m Row

    +

    2 Rounds of:

    15 Power Snatch (115/75)

    50 Air Squats

    15 T2B

  • Thursday, September 14, 2017

    *PLEASE NOTE: THERE IS NO NOON CLASS TODAY! APOLOGIES FOR THE INCONVENIENCE! 

    "Grind Session"

    AMRAP in 35:00

    Run 500m

    12 HSPU (sub Push Ups, NOT DB Press)

    6 Burpee Sandbag Over the Shoulders

    6 Floor Press-to-Seated Press (KB or DB)

    *Find a pace that allows you to continue to move through this without getting winded or needing to stop

  • Wednesday, September 13, 2017

    *Reminder: There is NO COMP WOD at 5pm today. There will be a daily WOD at 5pm. At 6pm, CBCF is closed for gym time to host the "Own Your Eating" Seminar. If you haven't gotten tickets yet, you can purchase them HERE. If your undecided and want to show up at the door, tickets will be $30.


    DAILY WOD

    AMRAP in 4:00

    30 DU

    18/15 Cal Bike

    15 Hang Power Cleans (95/65)

    Max Pull Ups in remaining time

    Rest 4:00

    AMRAP in 4:00

    40 DU

    15/12 Cal Bike

    12 HPC (135/85)

    Max Pull Ups in remaining time

    Rest 4:00

    AMRAP in 4:00

    50 DU

    12/9 Cal Bike

    9 HPC (155/105)

    Max Pull Ups in remaining time

    Rest 4:00

    AMRAP in 4:00

    60 DU

    9/6 Cal Bike

    6 HPC (185/125)

    Max Pull Ups in remaining time

    *Scale DU's as needed, but NO SINGLE UNDERS today, gang

    Core Cash Out

    3 sets:

    45 sec Plank

    15 Back Ext.

    10 Ring Supported Leg Extensions

    10 RDL

  • Tuesday, September 12, 2017

    Back Squat

    10 @ 60%

    8 @ 65%

    6 @ 70%

    8 @ 65%

    10 @ 60%

    Conditioning

    21-15-9

    Cal Row

    Wall Ball

    Sit Ups x2

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