Welcome to Central Bucks CrossFit

You don’t need to be in shape to come to Crossfit; you get in shape by coming to Crossfit

Workout Of The Day

  • Saturday, December 10, 2016

    Comp WOD - 8am

    OPEX Fitness Winter Challenge

    @ 0:00 - AMRAP in 12:00

    11-9-7-5 reps of:

    Bar-Facing Burpees

    Squat Snatch (load increases with each set)

    @ 15:00 - AMRAP in 12:00

    2 Rounds of “Nate”

    5 Squat Clean Thrusters (155/105)

    @ 30:00 - For Time:

    111 Calorie Row


    Daily WOD - 9am

    *Individual

    15 minutes to build to a 5 rep Touch-n-Go Squat Clean Thruster

    *Partner Conditioning

    *For all AMRAPs, one partner does a full round, then the other…

    AMRAP in 5 minutes

    10 Air Squats

    5 Burpees

    Rest 1:00

    AMRAP in 5 minutes

    5 Box Jumps

    5 Pull Ups

    Rest 1:00

    AMRAP in 5 minutes

    5 KB Goblet Squats

    5 T2B

    Rest 1:00

    AMRAP in 5 minutes

    Calorie Row

    *Switch every 10 calories; partner holds a plank

  • Friday, December 9, 2016

    Strength Circuit

    EMOM for 20:00 (4 sets of each):

    Minute 1 - 6-8 Barbell Push Press

    Minute 2 - 10 Back Extensions

    Minute 3 - 8 Single Leg Deadlifts (L)

    Minute 4 - 8 Single Leg Deadlifts (R)

    Minute 5 - 25 Sit Ups


    Conditioning

    4 Rounds:

    Bike 400m

    20 Russian Swings

    30 Traveling Lunges

  • Thursday, December 8, 2016

    A. Strength

    Take 20 minutes to build to a 3-RM Back Squat

    B. Conditioning I

     For max reps:

    90 seconds of Ring Rows

    Rest 90 seconds

    90 seconds of Push Ups

    Rest 90 seconds

    60 seconds of Ring Rows

    Rest 60 seconds

    60 seconds of Push Ups

    Rest 60 seconds

    30 seconds of Ring Rows

    Rest 30 seconds

    30 seconds of Push Ups

    C. Conditioning II

    Against an 8-minute running clock, for max reps:

    Row 1000 Meters

    DB Manmakers

  • Wednesday, December 7, 2016

    Olympic

    Clean and Jerk

    Every 2 minutes, for 6 minutes (3 sets):

    3-Position Clean + 1 Jerk @ 60%

    (High-Hang, At the knee caps, floor)

    Followed by…

    Every 2 minutes, for 16 minutes (8 sets):

    Clean and Jerk

    Sets 1-3 = 2 reps @ 70%

    Set 4 - 1 rep @ 75%

    Set 5 - 1 rep @ 80%

    Set 6 - 1 rep @ 85%

    Set 7 - 1 rep @ 85-90%

    Set 8 - 1 rep @ 90-95%


    Conditioning

    For time:

    50 Double Unders

    10 Burpees

    50 Wall Ball

    10 Burpees

    50 Wall Ball

    10 Burpees

    50 Double Unders


    Comp WOD - 5pm

    With a running clock:

    @ 0:00

    6 minutes to establish a Heavy Single Clean and Jerk

    Rest 4 minutes

    @ 10:00

    For time:

    50-40-30-20-10 reps: Air Squat

    5-4-3-2-1 reps: Clean & Jerk @ 85% of your HS

    @ 30:00

    For Time:

    42 Wall Ball

    21 T2B

    21 HSPU

    21 GHD

    30 Wall Ball

    15 T2B

    15 HSPU

    15 GHD

    18 Wall Ball

    9 T2B

    9 HSPU

    9 GHD

  • Tuesday, December 6, 2016

    Strength/Core

    3 sets of:

    10 Supinated-Grip (underhand) Barbell Rows

    Rest 60 seconds

    45 second High-Plank Hold

    Rest 60 seconds

    6-8 Hanging Straight Leg Raises

    Rest 60 seconds

    Side Planks x 30 seconds each side

    Rest 60 seconds


    Conditioning

    3 rounds for time:

    10 STRICT Pull Ups

    30 KB Swings

    Row 500m

  • Monday, December 5, 2016

    Snatch Work

    Every 2 minutes, for 6 minutes (3 sets):

    3-Position Snatch @ 60%

    (High-Hang, At the knee cap, floor)

    Followed by…

    Every 2 minutes, for 16 minutes (8 sets):

    Snatch

    Sets 1-3 = 2 reps @ 70%

    Set 4 - 1 rep @ 75%

    Set 5 - 1 rep @ 80%

    Set 6 - 1 rep @ 85%

    Set 7 - 1 rep @ 85-90%

    Set 8 - 1 rep @ 90-95%


    Conditioning

    AMRAP in 12:00

    10 Wall Ball

    60 ft. Double KB Overhead Carry

    10 Calorie Bike

  • Saturday, December 3, 2016

    Comp WOD - 8am

    @ 0:00

    For Time:

    5 Squat Snatch (155/105)

    10 Muscle Ups

    100 Double Unders

    10 Muscle Ups

    5 Squat Snatch

    @ 20:00

    2 Rounds for Time:

    30 Cal Assault Bike

    50 Wall Ball

    @ 40:00

    50 C2B Pull Ups

    *Every 30 seconds. 5 Target Burpees

    *This section starts with 5 Target Burpees


    Daily WOD - 9AM

    In teams of 2, perform 10 rounds of:

    10 Hang Squat Clean Thrusters (DB)

    5 Over your partner Burpees

    Run 200m

     *One round = Partner 1 does 10 Hang Squat Clean Thrusters & 5 Over their partner burpees, then partner 2 does the same. Then both teammates Run 200m. This is one round.

  • Friday, December 2, 2016

    Strength

    5 sets:

    8 Bulgarian Split Squats/leg w/DB

    Rest 45 sec

    8 Bench Press (barbell)

    Rest 45 sec

    45 sec Plank Hold

    Rest 45 sec


    Conditioning

    AMRAP in 14:00

    250m Row

    20 Push Ups

    10 Back Extensions

  • Thursday, December 1, 2016

    Strength

    3 Sets of:

    6-8 Barbell Push Press (load is choice)

    Rest 45 sec

    5/leg Single Leg Deadlift w/ DBs

    Rest 45 sec

    45 sec of Russian Twists w/ plate or med ball

    Rest 45 sec.


    Conditioning

    EMOM x 15 minutes:

    Minute 1: Max Rope Climbs in 45 sec

    Minute 2: Max Air Squats OR Pistols

    Minute 3: 12 Alternating DB Rows from the plank

  • Wednesday, November 30, 2016

    Strength

    Take 15 minutes to build to a 1RM PAUSE Front Squat (2 second pause in bottom)


    Conditioning

    AMRAP in 20 minutes:

    10 Cal Bike

    20 Sit Ups

    10 Target Burpees


    Competitor’s WOD - 5pm

    Begin @ 0:00

    15 Minutes to build to

    50’ Max Weight Farmers Carry

    Begin@ 20:00

    AMRAP in 15:00

    1 Rope climb (Legless)

    1+ Clean & Jerk (205/155)

    1+ STRICT HSPU

    *Add 1 Clean & Jerk and 1 STRICT HSPU every round; Rope Climbs stay at 1

    Begin @ 45:00

    3 rounds for time

    7 Bar MU

    14 Box Jumps (30”/24”)

    21 GHD

    *15 minute cap

  • Tuesday, November 29, 2016

    Strength

    Every 2 minutes, for 24 minutes (6 sets of each):

    Station 1 – Hang Clean + Power Clean + Clean

    (build to a heavy complex for the day across the sets!)

    Station 2 – Max Ring Dips in 45 seconds

    *Stations are alternating, every 2 minutes, i.e. 0:00-2:00 - Clean Complex, 2:00-4:00 - Ring Dips, etc


    Conditioning

    5 rounds for time of:

    10 T2B

    20 KBS

    30 Double Unders

  • Monday, November 28, 2016

    Strength

    Every 2 minutes, for 6 minutes (3 sets):

    3 High Hang Snatch @ 50%

    Followed by…

    Every 2 minutes, for 6 minutes (3 sets):

    High Hang Snatch + Hang Snatch @ 60%

    Followed by…

    Every 2 minutes, for 6 minutes (3 sets):

    Hang Snatch + Snatch @ 70% (TNG)

    Followed by…

    Every 2 minutes, for 6 minutes (3 sets):

    Snatch High Pull + Snatch @ 80%


    Conditioning

    AMRAP in 10

    125m Row

    10 Med Ball Cleans

    10 Push Ups

RSS Feed

Map - Location