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Workout Of The Day

  • Saturday, October 20, 2018

    8AM - 3-PERSON TEAM COMP WOD

    9AM - Daily WOD

    Individual - Back Squat

    Every 90 seconds x 7 sets:

    1 Pause Back Squat + 1 Back Squat

    *Start at 60% of your 1RM

    Partner Conditioning 

    AMRAP in 25:00

    “Junk In Your Trunk”

    400m Run (both teammates), both

    30 Wall Ball, shared

    20 Cal Bike, shared

    10 Bear Hug Traveling Lunges (with med ball), each

  • Saturday, October 20, 2018

    8AM - 3-PERSON TEAM COMP WOD

    9AM - Daily WOD

    Individual - Back Squat

    Every 90 seconds x 7 sets:

    1 Pause Back Squat + 1 Back Squat

    *Start at 60% of your 1RM

    Partner Conditioning 

    AMRAP in 25:00

    “Junk In Your Trunk”

    400m Run (both teammates), both

    30 Wall Ball, shared

    20 Cal Bike, shared

    10 Bear Hug Traveling Lunges (with med ball), each

  • Friday, October 19, 2018

    (A) Warm Up

    2 Rounds:

    :50s easy Bike

    :10s fast

    3 Inchworms

    5 Scap Retractions

    7 Wall Squats

    Into…

    2 Rounds:

    3 STRICT Pull Ups

    6 Kip Swings

    9 Push Ups

    12 Sit Ups

    (B) “Total Package” - @15:00

    AMRAP in 15:00

    25 OTB Burpees

    25 Pull Ups

    25 Cal Row

    25 HSPU

    (C) “Extra Help” - @35:00

    AMRAP in 5:00

    7 Cal Bike

    2 Wall Climbs

    Immediately into…

    AMRAP in 5:00

    5 Pendlay Rows

    :20s Ring Support Hold

    Immediately into…

    AMRAP in 5:00

    :10s L-Hang

    15 AbMat Sit Ups


  • Thursday, October 18, 2018

    (A) Warm Up

    200 Meter Jog
    10 Calorie Bike
    5 Spidermans and reach each side
    :20s Samson Stretch each side 

    Into…
    15 Sit Ups
    10 Tempo Air Squats
    3 Inchworms

    Into…

    Barbell Warmup (empty barbell)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Press
    5 RDLs

    (B) “Going For A Quick Ride”

    AMRAP in 20:00

    12 T2B

    16 Deadlifts (135/95)

    12 Cal Bike

    (C) “Durante Core”

    5 Rounds:

    10 Hollow Rocks

    10 V-Ups

    10 Tuck Ups

    :10s Hollow Hold

    1 Minute Rest

  • Wednesday, October 17, 2018

    (A) Warm Up

    2 Rounds:

    1:30 Light Row

    5 Hand Release Push ups

    10 Tempo Air Squats

    6 Alternating Warrior Squats

    Into…

    Barbell Warmup (empty barbell)

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press

    5 RDLs

    5 Front Squats

    (B) Hang Squat Cleans

    Every 90s x 7 sets:

    1 *Pausing Hang Squat Clean + 1 Hang Squat Clean

    *Pausing 3 seconds in the bottom

    Set #1: 55%

    Set #2: 60%

    Set #3: 65%

    Set #4: 70%

    Set #5, 6, & 7: 70-85%

    (C) “Take It In The Front”

    AMRAP in 5:00 - Push Press

    21 reps @ 115/75

    21 reps @ 135/95

    Max reps in the remainder of 5:00 @ 155/105

    Rest 3:00

    AMRAP in 5:00 - Front Squat

    21 reps @ 115/75

    21 reps @ 135/95

    Max reps in the remainder of 5:00 @ 155/105

    Rest 3:00

    AMRAP in 5:00 - Hang Power Clean

    21 reps @ 115/75

    21 reps @ 135/95

    Max reps in the remainder of 5:00 @ 155/105


    PARTNER COMP WOD - 5pm

    @ 0:00 - “Take It In The Front v.2”

    AMRAP in 7:00 - Push Press

    40 reps @ 135/95

    40 reps @ 155/105

    Max reps in the remainder of 7:00 @ 185/135

    Rest 3:00

    AMRAP in 7:00 - Front Squat

    40 reps @ 135/95

    40 reps @ 155/105

    Max reps in the remainder of 7:00 @ 185/135

    Rest 3:00

    AMRAP in 7:00 - Hang Power Clean

    40 reps @ 135/95

    40 reps @ 155/105

    Max reps in the remainder of 7:00 @ 185/135

    @ 35:00 - “You Can Do It Put Your Back Into It”

    AMRAP in 20:00

    30 Cal Row

    30 Pull Ups

    30 Deadlifts (225/135)

    30 Cal Ski

  • Tuesday, October 16, 2018

    (A) Warm Up @0:00 - 15:00

    1:30 Easy Bike or Row

    1 Round of 5 Ring Rows + 10 Push Ups + 15 PVC OHS

    :20 Samson into Spiderman/side

    1:00 Bike or Row

    5 GM

    5 Back Squats

    5 Elbow Rot.

    :30 Fast Bike or Row

    3 Front Rack Strict Press + 3 Snatch Grip Strict Press

    3 RDL

    3 Snatch Pulls

    3 Power Snatch

    (B) HSPU Conditioning (Week #3) @15:00

    *Based off Tuesday, October 2 HSPU “Total”, we’ll complete 3 full rounds of this, resting 2:00 between rounds. Each set is to be unbroken. This is a slight jump in reps from last week:

    3 Rounds:

    Set #1: 22% of “total”

    Set #2: 18% of “total”

    Set #3: 14% of “total”

    *Rest 2:00

    (C) Power Snatch @ 30:00

    10-8-6-4-2, Every 2:00:

    Set #1: 10 reps @ 60%

    Set #2: 8 reps @ 65%

    Set #3: 6 reps @ 70%

    Set #4: 4 reps @ 75%

    Set #5: 2 reps @ 80%

    (D) Midline @ 45:00

    100 AbMat Sit Ups

    *Every minute, :15s plank

  • Monday, October 15, 2018

    (A) Warm Up @0:00 - 15:00

    1:30 Easy Bike or Row

    1 Round of 5 STRICT Pull Ups + 10 Push Ups + 15 PVC OHS

    :20 Samson into Spiderman/side

    5 Kip Swings + 3 Kipping Pull Ups

    1:00 Bike or Row

    5 GM

    5 Back Squats

    5 Elbow Rot.

    :30 Fast Bike or Row

    3 Front Rack Strict Press + 3 Snatch Grip Strict Press

    3 RDL

    5 OHS

    (B) STRICT Pull Up Conditioning, Week #3 - @ 15:00

    *You will need to look up your total number achieved Monday, October 1 on the CBCF whiteboard FB page and use the following percentages for this portion. This is NOT FOR TIME and the ROW is meant to be “active recovery” pace:

    3 Rounds:

    30% of your STRICT Pull Up “total”

    1:30 Light Row

    20% of your STRICT Pull Up “total”

    Rest 1:30

    (C) “Just Peachy” @35:00

    AMRAP in 20:00

    35 Double Unders

    20 Cal Row

    15 OHS (95/65)

  • Saturday, October 13, 2018

    TEAM FITNESS

    5 Rounds:

    1:00 Pull Ups

    1:00 Row

    1:00 Hand-Release Push Ups

    140m Run

    1:00 KBS 

  • Thursday, October 11, 2018

    (A) Warm Up @0:00 - 15:00

    2 Rounds:

    250m Row

    3 Spiderman and Reach, each leg, alternating

    5 Scap Retractions 

    15 Sit Ups

    Into...

    Snatch Barbell Warmup (empty barbell)
    5 Good Mornings
    5 Elbow Rotations
    5 Snatch Grip Strict Presses
    5 Snatch Grip RDL
    5 Hang Muscle Snatches
    5 Power Snatches

    (B) Snatch Work

    @ 15:00 - EMOM x 5:00 - 1 Pausing OHS + 1 Snatch Balance

    @ 20:00 - In 5 minutes, build to a moderate 3-position Snatch (high to low)

    @ 25:00 - In 5 minutes, find a heavy single 

    (C) “110%”

    AMRAP in 4:00

    21 Cal Row

    15 Push Jerks (135/95)

    9 Burpee Box Jump Overs

    Rest 4:00

    AMRAP in 4:00

    21 Cal Row

    15 Push Jerks (115/75)

    9 Burpee Box Jump Overs

    Rest 4:00

    AMRAP in 4:00

    21 Cal Row

    15 Push Jerks (95/65)

    9 Burpee Box Jump Overs

  • Tuesday, October 9, 2018

    (A) Warm Up 

    1 Round:

    250m Row

    3 Spiderman and Reach, each leg, alternating

    5 Scap Retractions 

    15 Sit Ups

    :30s Single Unders

    Into...

    Snatch Barbell Warmup (empty barbell)
    5 Good Mornings
    5 Elbow Rotations
    5 Snatch Grip Strict Presses
    5 Snatch Grip RDL
    5 Hang Muscle Snatches
    5 Power Snatches

    Into…

    1 Round:
    250m Easy Row
    5 Pushups
    :10s Double Unders
    1-3 HSPU

    (B) HSPU Conditioning (Week #2)

    *Based off of last Tuesday’s HSPU “Total”, we’ll complete 3 full rounds of this, resting 2:00 between rounds. Each set is to be unbroken:

    3 Rounds:

    Set #1 – 20% of HSPU total from Oct. 2

    Set #2 – 16% of HSPU total from Oct. 2

    Set #3 – 12% of HSPU total from Oct. 2

    2:00 Rest

    (C) “Only Time Will Tell”

    AMRAP in 20:00

    30 Double Unders

    15 Power Snatches (75/55)

    10 Tuck Ups

  • Monday, October 8, 2018

    (A) Warm Up

    1:30 Slow Bike or Row
    1 Round of “Cindy”
    :30 second Samson Stretch each side 

    Into…

    1:00 Moderate Bike or Row
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations

    Into…

    :30 Fast Bike or Row
    5 Strict Presses
    5 RDLs
    5 Front Squats

    (B) STRICT Pull Up Conditioning, Week #2

    *You will need to look up your total number achieved last Monday on the CBCF whiteboard FB page and use the following percentages for this portion. This is NOT FOR TIME and the ROW is meant to be “active recovery” pace:

    1:00 Light Row, 15% STRICT Pull Ups

    1:00 Light Row, 20% STRICT Pull Ups

    1:00 Light Row, 25% STRICT Pull Ups

    1:00 Light Row, 15% STRICT Pull Ups

    1:00 Light Row, 20% STRICT Pull Ups

    1:00 Light Row, 25% STRICT Pull Ups

    (C) “Not All Heroes Wear Capes”

    5 Rounds:

    400m Run

    12 Deadlifts

    9 Hang Power Cleans

    6 Push Jerks

    *RX (155/105)

  • Friday, October 5, 2018

    (A) Warm Up

    1:30 Bike

    :30 Double Unders

    :15 Samson into Spiderman/side

    1:00 Bike

    :30 Double Unders

    5 Good Mornings

    5 Back Squats

    :30 Bike

    :30 Double Unders

    5 Strict Presses

    5 RDL

    5 Front Squats

    (B) Barbell Cycling @ 15:00

    Squat Clean Thrusters

    AMRAP :20 – (95/65)

    Rest :40s

    AMRAP :40 – (135/95)

    Rest 1:20

    AMRAP 1:00 – (155/105)

    Rest 1:20

    AMRAP :40s – (135/95)

    Rest :40s

    AMRAP :20s – (95/65)

    (C) “Bedtime Story” - @30:00

    For Time:

    50 Double Unders

    4 Thrusters (95/65)

    4 OTB Burpees

    8 Thrusters

    8 OTB Burpees

    12 Thrusters

    12 OTB Burpees

    16 Thrusters

    16 OTB Burpees

    20 Thrusters

    20 OTB Burpees

    50 Double Unders

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