Welcome to Central Bucks CrossFit

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Workout Of The Day

  • Tuesday, February 20, 2018

    Back Squats

    With a continuously running clock:

    @ 0:00 - Back Squats

    Perform 1 rep, EMOM, building to 92% of your last tested 1RM, then, staying at that weight, perform EMOM x 6 minutes at 92%


    Conditioning

    30/20 Cal Bike

    +

    3 Rounds:

    15 OHS (115/75)

    15 T2B

    +

    30/20 Cal Bike

  • Monday, February 19, 2018

    High Hang Snatch

    EMOM x 9:

    Min 1 @ 65%

    Min 2 @ 70%

    Min 3 @ 75%

    Min 4 @ 68%

    Min 5 @ 73%

    Min 6 @ 78%

    Min 7 @ 71%

    Min 8 @ 76%

    Min 9 @ 81%

    *All % off of Heavy Single Snatch


    Conditioning

    9 - 15 - 21 OTB Burpees

    18 - 30 - 42 Wall Ball

    27 - 45 - 63 Sit Ups

    Round #1: 9, 18, 27…Round #2: 15, 30, 45…Round #3: 21, 42, 63

  • Saturday, February 17, 2018

    PARTNER COMP WOD - 8AM

    @ 0:00 - 8 rounds per team:

    8 Double KB Deadlifts

    50' Farmer's Carry w/KB

    8 Burpee Box Jump Overs

    *"Non-Working" Partner is on the Rower. Team must accumulate 200 cals for completion of this portion

    *Partner will complete a full round before switching with rowing partner

    @ 20:00 - For Time:

    20 Synchro DB Snatch

    75 Wall Ball

    30 Synchro DB Snatch

    60 Wall Ball

    40 Synchro DB Snatch

    45 Wall Ball

    @ 40:00 - AMRAP in 10:00, alternating movements:

    10 Push Press (115/75)

    10 Cals Bike

    10 T2B


    DAILY WOD - 9AM

    INDIVIDUAL

    1 Snatch Balance + 2 OHS

    15 minutes for a heavy complex

    PARTNER CONDITIONING

    AMRAP in 30:00

    50 Wall Ball

    50 Sit Ups

    50 Box Jump Overs

    50 Cal Bike

    50 Over Your Partner Burpees

  • Friday, February 16, 2018

    Strict Press

    Set 1: 4 reps @ 65%

    Set 2: 3 reps @ 75%

    Set 3: 2 reps @ 85%

    Set 4: 1 rep @ 90%

    Set 5: Max reps @ 75%


    Conditioning

    "The Chief"

  • Thursday, February 15, 2018

    3 Rounds for time:

    30 KBS (Heavy)

    30 Jump Switch Lunges

    Rest 5 minutes, into:

    3 sets, not for time:

    8 Barbell Single-Leg Deadlift per leg

    Rest 1:00

    8 Hanging Stiff-Leg Leg Raises

    Rest 1:00

    :30 Side Plank per side

    Rest 1:00

  • Wednesday, February 14, 2018

    DAILY WOD

    Clean Work

    Every 2 minutes for 10 sets (20 minutes):

    2 Clean Lift-Offs + 1 Power Clean

    * A Clean Lift-Off is the first pull to the knees off of the ground, with a 2-second pause at the knees after each lift-off. Following your second lift-off, reset on the ground and then perform 1 Power Clean


    Conditioning

    AMRAP in 20:00

    40 Double Unders

    25 Sit Ups

    10 HSPU


    PARTNER COMP WOD - 5pm

    @ 0:00 - 8 rounds, alternating movements:

    50 ft. DB Lunge

    12 C2B

    4 Ring Muscle Ups

    @ 20:00 - AMRAP in 12:00, alternating FULL Rounds

    10 Cal Bike

    7 HSPU

    5 Hang Power Snatch (115/75)

    @ 40:00 - 5 Rounds

    1 Legless RC

    10 Bupees Over Your Partner (18.0)

    20 Double Unders

    15 Front Squats (75/55)

    * For this portion, partner #1 does one RC, then partner #2; then partner #1 does 10 Burpees OYP, then partner #2…etc.


  • Tuesday, February 13, 2018

    Snatch Session

    With a continuously running clock:

    @ 0:00 - Every 2 minutes for 4 minutes (2 sets):

    Snatch Push Press + OHS x 2 reps

    (pausing in the bottom of the OHS for 2 seconds)

    @ 4:00 - Every 90 seconds for 3 minutes (2 sets):

    2 High Hang Snatch @ 50-60%

    @ 7:00 - Every 90 seconds for 3 minutes (2 sets):

    2 Hang Snatch @ 65-75%

    @ 10:00 - EMOM x 12 minutes:

    1 Snatch @ 75-95%


    Conditioning

    3 Rounds:

    21 Cal Row

    15 DB Thrusters

    9 Lateral Burpees over DBS

  • Saturday, February 10, 2018

    PARTNER COMP WOD - 8AM

    @ 0:00 - AMRAP in 6:00

    20 Wall Ball

    10 Deadlifts (225/155)

    *One partner on WB, one on DL. Switch when both have completed the given station

    @ 12:00 - 3 Rounds for time:

    25 Cal Bike

    10 OHS (115/75) & 5 Ring Muscle Ups

    *Same as 1st WOD

    @ 35:00 - AMRAP in 10:00

    15 SYCHRO Burpees OTB

    10 Clean & Jerks (155/105)

    15 C2B

    *Following the Sychro Burpees, one partner on C&J, one on C2B, then back to the burpees. Switch for round 2 and so forth


    DAILY WOD - 9AM

    INDIVIDUAL

    Hang Squat Clean

    EMOM x 10 minutes

    Minutes 1 - 5 - 2 reps

    Minutes 6-10 - 1 rep


    PARTNER CONDITIONING

    AMRAP in 20:00

    70 Cal Bike

    60 Cal Row

    50 Power Snatches (75/55)

    50 C & J (75/55)

    40 Power Snatches (95/65)

    40 C & J (95/65)

    30 Power Snatches (115/75)

    30 C & J (115/75)

    *Share reps any way

  • Friday, February 9, 2018

    Strength

    Pause Front Squat + Front Squat

    8 sets, starting at 50% of your estimated 1RM and building by 5% each set, ultimately finding a heavy complex for the day


    Conditioning

    5 Rounds:

    1 minute Row for Calories

    1 minute Thrusters (95/65)

    :45 Plank Hold 

    1:15 Rest

  • Thursday, February 8, 2018

    Strength Circuit

    Rotating through 3 stations, every 2 minutes for 18 minutes:

    Station 1 - 8 Bent Over Barbell Row

    Station 2 -  14 DB Box Step Up and Overs 

    Station 3 -  8 Hanging Stiff-Legged Raises


    AMRAP in 20 minutes:

    20/15 Cal Bike

    15 HSPU

    3 Bar Muscle Ups

  • Wednesday, February 7, 2018

    DAILY WOD

    With a continuously running clock:

    @ 0:00 - Take 10 minutes to find a Heavy Single Split Jerk

    @ 15:00 - Every 2 minutes for 4 sets (8 minutes): 30 seconds of Shoulder-to-Overhead

    *Sets 1 & 2: Push Press at 45-55% of the Heavy Single Split Jerk

    *Sets 3 & 4: Push Jerk at 55-65% of the Heavy Single Split Jerk

    @ 30:00 - 3 rounds:

    50 Wall Ball

    35 Double Unders

    20 Target Burpees


    PARTNER COMP WOD - 5pm

    @ 0:00 - For time:

    30 Bear Complex (135/95; alternating partners)

    100 Cal Bike

    30 Bear Complex

    @ 25:00 - AMRAP in 12:00

    10 Burpee Box Jump Overs (18.0 standards)

    10 HSPU (abmat and 25's on either side….adding a set of 10's with each round)

    *partners can share reps anyhow

    @ 40:00 - 8 Alternating full rounds:

    12 Cal row

    4 Bar Muscle Ups

  • Tuesday, February 6, 2018

    Snatch Session

    Take 15 minutes to build to a heavy complex of 1 Hang Snatch + 1 Squat Snatch

    Followed by:

    EMOM x 10 minutes:

    1 Snatch @ 80% of today's complex


    Conditioning

    AMRAP in 12:00

    250m Row

    10 T2B

    20 KBS (53/35)

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