Welcome to Central Bucks CrossFit

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Workout Of The Day

  • Monday, August 29, 2016

    Barbell

    Snatch

    20 minutes skill work on:

    First pull pause (just below knee, 2 seconds) Squat Snatch


    Conditioning

    3 Rounds:

    Run 400m

    10 Power Snatches (115/75)

    10 Burpees over the bar

  • Saturday, August 27, 2016

    Competitor’s WOD - 8am

    @ 0:00

    10 Rounds for time:

    3 Muscle-ups (scale to 2 or 1, depending on skill level)

    3 Strict Handstand push-ups

    @ 20:00

    For Time:

    Run 400m

    “Fran” @ 75/55

    Run 400m

    “Fran” @ 75/55

    Run 400m

    @ 40:00

    3 Rounds for time:

    25 GHD Sit Ups

    75 Double Unders


    Daily WOD - 9am

    2 person Team, one person working at a time, except on runs. 

    AMRAP 30 minutes

    50 Wall Ball

    Run 200m (both teammates at same time)

    50 Burpees

    Run 200m as a team

    50 Box Jumps

    Run 200m as a team

    50 Cal Row

    Run 200m as a team

    50 Sit Ups

    Run 200m as a team

    50 Squats

    Run 200m as a team

    50 KB Swings

  • Friday, August 26, 2016

    Strength Couplet

    A.) Cleans - 4 sets x 8 reps, touch and go unbroken

    B.) Bench Press - 4 sets x 10 reps

    *Rest 2:00 between all sets, alternating Cleans and Bench


    Conditioning

    4 sets:

    AMRAP in 4 minutes:

    1 Rope Climb

    20 Box Up and Overs w/DB

    Max Double Unders in remaining time

    *Rest 1 minute between sets

  • Thursday, August 25, 2016

    Strength

    Deadlift

    15 minutes for a 1RM


    Conditioning

    AMRAP in 30:00 :

    400m Run

    25 Sit Ups

    20 Calorie Row

    10 STRICT Pull Ups

  • Wednesday, August 24, 2016

    Strength

    Front Squat - 

    Every 2:00 for 12:00 (8 total sets) reps of – 2/3/4/5/4/3/2/1


    Conditioning

    4 Rounds:

    15 HSPU

    50 ft. OH Traveling Lunge (45/25)

    25 KB Swings


    Competitor’s WOD - 5pm

    With a continuously running clock:

    4 Rounds:

    7 Snatches (115/75)

    7 Muscle ups

    Rest 5:00 (set up your bar for deadlifts)

    3 Rounds:

    21 Wall Ball

    14 HSPU

    7 Deadlifts (315/205)

    Rest 5:00 (set up bar for OH Carry)

    2 Rounds:

    200m Run

    140m Overhead Barbell Carry (95/65)

    20 Calorie Row

  • Tuesday, August 23, 2016

    Barbell

    Clean & Jerk Complex

    5 sets x 1 Power Clean from Pocket + 1 Power Clean From Knees + 1 Power Clean From Floor + 2 Split Jerks

    Conditioning

    AMRAP in 20:00

    Row 200m

    10 HR Push Ups (feet on 45# plate)

    10 STRICT Straight Leg Raises (from a hang)

    15 Air Squats

    *We will be reviewing the CORRECT way to perform air squats prior to this WOD.

  • Monday, August 22, 2016

    Barbell

    Snatch - 15 minutes working towards a heavy single


    Conditioning

    3 Rounds for time:

    10 Strict KB Presses/Arm (all 10 on the R arm, then all 10 on the L)

    10 KB OHS/Arm

    Run 400m

  • Saturday, August 20, 2016

    Competitor’s WOD - 8AM

    @ 0:00

    10 Rounds for time:

    3 Muscle-ups (scale to 2 or 1, depending on skill level)

    3 Strict Handstand push-ups

    @ 20:00

    For Time:

    Run 400m

    “Fran” @ 75/55

    Run 400m

    “Fran” @ 75/55

    Run 400m

    @ 40:00

    3 Rounds for time:

    25 GHD Sit Ups

    75 Double Unders


    Daily WOD - 9AM

    Partner WOD

    AMRAP in 30:00

    Partner 1 - Run 400m

    Partner 2 - AMRAP Box Up & Overs w/DB

    *Once the runner returns, switch, then…

    Partner 1 - Run 400m

    Partner 2 - AMRAP Kettlebell Swings (53/35)

    *Once the runner returns, switch, then…

    Partner 1 - Run 400m

    Partner 2 - AMRAP DB Push Press

    *Once the runner returns, switch, then…

    Partner 1 - Run 400m

    Partner 2 - AMRAP Burpees

    *Once the runner returns, switch

    *If the burpee couplet is finished before the end of 30 minutes, start back with another round of Box Overs


    Core Cash Out for all following the Partner AMRAP

    7 minutes - Coach’s Choice

  • Friday, August 19, 2016

    Barbell

    Power Snatch - 2RM


    Conditioning

    “The Chief”

    5 Rounds:

    AMRAP in 3:00 -

    3 Power Cleans (135/95)

    6 Pushups

    9 Air Squats

    *Rest 1:00 Between Rounds

  • Thursday, August 18, 2016

    Banded Deadlfts

    5 sets x 2 reps


    Conditioning

    AMRAP in 25:00

    15 Cal Bike

    20 Push Press (95/65)

    15 Box Jumps

    20 SDHP

    15 T2B

    20 Cal Row

  • Wednesday, August 17, 2016

    Clean and Jerk

    Every 90 sec for 12 minutes

    1 Squat Clean and Jerk @ 90%


    Conditioning

    AMRAP in 15:00

    400m run

    25 Wall Ball


    Competitor’s WOD - 5pm

    @ 0:00 - 3 Rounds:

    500m Row

    15 HSPU

    15 Hang Squat Snatch (95/65)

    @ 20:00

    3 Rounds for time of:

    35 Wall Ball (20/14)

    7 Clean & Jerks (165/110)

    @ 40:00

    “Pulling Ladder”

    AMRAP sets in 10:00

    1 Pull Up/1 C2B/1 Bar Muscle Up

    2 Pull Ups/2 C2B/2 Bar Muscle Ups

    3 Pull Ups/3 C2B/3 Bar Muscle Ups

    *This entire sequence is ONE set; All 1-1-1, 2-2-2, and 3-3-3 should be UNBROKEN

  • Tuesday, August 16, 2016

    Back Squats

    Every 2 minutes for 8 minutes

    5 reps (the first 2 minutes)

    4 reps

    3 reps

    2 reps

    1 rep (the last 2 minutes)

    *Building


    Conditioning

    5 Rounds:

    15 Sit-Ups

    15 Kettlebell Swings (53/35)

    100ft Sled Push (135/93)

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