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Workout Of The Day

  • Saturday, July 21, 2018

    TEAM COMP WOD - 8AM

    @ 0:00 - AMRAP in 10:00 with 1 athlete at each station and rotating when all are done

    12 Front Squats (95/65)

    Bike 12 cals

    12 KB Snatches (6L/6R, not alternating)

    @17:00 - “Heavy DT” - as a team, complete “DT” at 185/125#

    5 Rounds

    12 DL

    9 HPC

    6 PJ

    *5 Burpee OTB “by in” before you can touch the bar

    @ 37:00  - “Triple JT”

    63-45-27

    HSPU

    Ring Dips

    Push Ups

    *split this up anyway


    Daily WOD - 9AM

    INDIVIDUAL - Every 2:00, 5 sets of a 3-position SNATCH Complex:

    High Hang - Knees - Floor…

    Immediately into:

    EMOM x 10:00

    1 Squat Snatch

    PARTNER CONDITIONING:

    FOR TIME: “Saved By The Bell”

    200m Run (Both), 40 Box Jump Overs, 40 Wall Ball

    200m Run, 40 KBS, 40 Pull Ups

    200m Run, 40 KBS, 40 Pull Ups

    200m Run 40 Box Jump Overs, 40 Wall Ball

  • Saturday, July 21, 2018

    TEAM COMP WOD - 8AM

    @ 0:00 - AMRAP in 10:00 with 1 athlete at each station and rotating when all are done

    12 Front Squats (95/65)

    Bike 12 cals

    12 KB Snatches (6L/6R, not alternating)

    @17:00 - “Heavy DT” - as a team, complete “DT” at 185/125#

    5 Rounds

    12 DL

    9 HPC

    6 PJ

    *5 Burpee OTB “by in” before you can touch the bar

    @ 37:00  - “Triple JT”

    63-45-27

    HSPU

    Ring Dips

    Push Ups

    *split this up anyway


    Daily WOD - 9AM

    INDIVIDUAL - Every 2:00, 5 sets of a 3-position SNATCH Complex:

    High Hang - Knees - Floor…

    Immediately into:

    EMOM x 10:00

    1 Squat Snatch

    PARTNER CONDITIONING:

    FOR TIME: “Saved By The Bell”

    200m Run (Both), 40 Box Jump Overs, 40 Wall Ball

    200m Run, 40 KBS, 40 Pull Ups

    200m Run, 40 KBS, 40 Pull Ups

    200m Run 40 Box Jump Overs, 40 Wall Ball

  • Friday, July 20, 2018

    (A) Warm Up - 0:00 - 12:00

    25-20-15 Cal Bike or Row

    After each set:

    3 Inch Worms

    5 Split Jerks

    14 Hollow Rocks

    (B) Split Jerk Skill Work

    @ 15:00-19:00 - Build to a moderate 3 rep Split Jerk Strict Press

    @ 19:00-23:00 - Build to a moderate Pausing Split Jerk (2 pauses)

    @23:00-30:00 - Build to a heavy single Split Jerk

    (C) “On The Ropes” - @ 37:00

    AMRAP in 18:00

    200m Run

    16/12 Cal Row

    12 C2B

    8 Alt. DB Snatch (50/35)

  • Thursday, July 19, 2018

    (A) Warm Up - @0:00 - 12:00

    400m Run

    Into

    2 Rounds:

    5 Empty Bar Good Mornings

    5/side KB Suitcase Deadlifts

    5/side KB Waiter Squats

    3/side Spiderman with reach


    (B) Good Mornings (Week #3) - @15:00 - 25:00

    3 sets x 8 reps, 3-5% heavier than last week


    (C) “Out Cold” - @35:00

    5 Rounds:

    25m Waiter’s Walk Left Arm

    25m Waiter’s Walk Right Arm

    12 T2B

    12 Cal Bike

    *20:00 cap

  • Wednesday, July18, 2018

    (A) Warm Up - 0:00 - 12:00

    400m Run, 200m Run, 100m Run

    1 Round after each run:

    6 Alternating Traveling Spiderman w/reach

    3 Strict Pull Ups

    5 Back Extensions

    (B) Sumo Deadlift - 12:00 - 25:00

    Build to a heavy set of 3 reps

    (C) “Square Off” - @ 35:00

    AMRAP in 16:00

    25ft. OH Dumbbell Lunge Left Arm

    25ft. OH Dumbbell Lunge Right Arm

    15 Deadlifts (185/135)

    15 Push Ups

  • Tuesday, July 17, 2018

    (A) Warm Up - 0:00 - 12:00

    21-18-15 cal bike or row

    1 Round after each set:

    3 Inchworms

    10 Hollow Rocks

    5 Wall Squats

    10 Empty Bar Push Press

    (B) Push Press  - 12:00 - 26:00

    4 sets x 6 reps @ 80%, Rest 2:00 between sets

    (C) “Punch Drunk” - @ 35:00

    3 Rounds:

    30/21 Cal Row

    25 Wall Ball

    10 DB Hang C & J, left arm (50/35)

    10 DB Hang C & J, right arm

  • Monday, July 16, 2018

    (A) - Repeating Friday’s Warm Up

    @ 0:00 - Rotating On The Minute x 8:00 (2 rounds)

    1) :40 Light Bike

    2) :40 Double Unders

    3) :40 Alternating Samson Stretches

    4) :40 Wall Squats

    Into…

    3 Rounds:

    25m One Arm Farmer’s Carry (left arm)

    25m One Arm Farmer’s Carry (right arm)

    10 Cossack Squats 

    (B) Back Squats - @15:00 - 30:00

    3 sets x 10 reps @ 73% (this is adding 3% to last weeks number)

    (C) - “Down For The Count” - @ 37:00

    7 Rounds:

    9/6 cal bike

    6 Burpees (over the bar)

    100m Run

  • Saturday, July 14, 2018

    PARTNER COMP WOD - 8AM

    @ 0:00 - For Time:

    18-12-6 reps for time:

    Hang Squat Cleans (165/115)

    STRICT HSPU

    *Divide reps any way

    @ 15:00 - 3 Rounds:

    400m Relay Run

    20 S2OH (same bar as first part, divided any way)

    10 Bar Muscle Ups (divided any way)

    @ 40:00 - EVERYONE ROTATES ON THE SKI ERG FOR MAX CALS IN :30 (:30 rest between athletes)

    *Everyone perform 5-6 efforts as time permits


    DAILY WOD - 9AM

    INDIVIDUAL - Power Snatch

    EMOM x 10 - 1 Power Snatch, building

    TEAM CONDITIONING (one person at each station)

    AMRAP in 20:00

    Station 1 - 1 Round of “Cindy”

    Station 2 - 10 Hang Power Snatches

    Station 3 - Max Cals Bike 

    *Rotate when both the “Cindy” and HPS are completed

  • Friday, July 13, 2018

    WITH A CONTINUOUSLY RUNNING CLOCK BEGINNING AT THE TOP OF EACH HOUR:

    @ 0:00 - (A) Warm Up

    Rotating On The Minute x 8:00 (2 rounds)

    1) :40 Light Bike

    2) :40 Double Unders

    3) :40 Alternating Samson Stretches

    4) :40 Wall Squats

    Into…

    @ 10:00 - Group Barbell Warm Up

    @ 15:00 - (B) Squat Clean Cycling

    EMOM X 5:00 - 5 reps, touch and go @ 55% of 1RM clean

    @ 27:00 - (C) Conditioning

    “The Scrambler”

    Front Squat + Double Under

    Alternating On The Minute

    Min 1 - “X” Double Unders

    Min 2 - Front Squats

    *Rounds 1 & 2 - 5 Front Squats @ 70%

    Rounds 3 & 4 - 4 Front Squats @ 75%

    Rounds 5 & 6 - 3 Front Squats @ 80%

    @ 45:00 - (D) Midline

    3 Sets:

    :30 Plank

    :30 Side Plank

    :30 Side Plank

    :30 Hollow Hold

    *Rest 1:00 between Sets


  • Thursday, July 12, 2018

    Warm Up

    (A) 400m Run

    Into

    2 Rounds:

    5 Empty Bar Good Mornings

    5/side KB Suitcase Deadlifts

    5/side KB Waiter Squats

    3/side Spiderman with reach


    (B) Good Mornings (Week #2)

    3 sets x 8 reps, 3-5% heavier than last week


    (C) Conditioning 

    “Fun House”

    5 Rounds:

    60ft Farmer’s Carry 

    20 Wall Ball

    400m Run

  • Tuesday, July 10, 2018

    (A) Warm Up

    3 Rounds

    100m Run, 5 Pull Ups, 7 Push Ups, 9 Squats

    Into…

    3 Rounds, increasing intensity (loading) with each round:

    5 Push Press

    5 Good Morning

    5 Back Squats

    (B) Push Press (Week #3)

    4 sets x 6 reps @ 75%, resting 2:00 between sets

    (C) Back Squats - 3 sets x 10 reps @ 70% across, resting 2:30 between sets

    (D) “Merry Go Round”

    AMRAP in 8:00

    100m Run, 5 HSPU, 5 Box Jump Overs

  • Saturday, July 7, 2018

    8AM - PARTNER COMP WOD

    @ 0:00 - 10 Alternating ROUNDS:

    6 Bike Cals

    5 Deficit HSPU

    4 Power Snatch (135/95)

    3 C2B

    *Partners complete FULL rounds then switch (5 per)

    Directly Into…

    10 Rounds ANYWAY:

    10 Cal Row

    10 S2OH (155/105)

    2 Legless RC


    9AM - DAILY WOD

    INDIVIDUAL  - Front Squats (adding 2% to our 8, 7, 6, 5 sets and 3% to our singles to finish)

    @ 0:00 - 8 reps @ 64%

    @ 2:30 - 7 reps @ 68%

    @ 5:00 - 6 reps @ 72%

    @ 7:30 - 5 reps @ 76%

    @ 10:00 - 1 rep @ 88%

    @ 11:00 - 1 rep @ 88%

    @ 12:00 - 1 rep @ 88%

    PARTNER METCON

    “Don’t Tread On Me”

    2 Rounds For Time:

    40 Cal Bike

    40 Box Jump Overs

    40 Power Cleans (115/75)

    40 T2B

    40 Push Jerks (115/75)

    +

    800m Run to Finish

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