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Workout Of The Day

  • Wednesday, September 19, 2018

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

    3 sets:

    250m Row

    3 DL

    3 Clean Pulls

    3 Power Cleans

    3 Front Squats

    3 Squat Cleans

    *Increase barbell each round, starting with empty bar

    (B) Clean - @15:00

    Warm-Up Sets - Every 90 seconds

    Set #1 – 2 Power Cleans + 2 Front Squat @ 50% of 1RM Clean & Jerk

    Set #2 – 2 Power Cleans + 2 Front Squats @ 55%

    Set #3 – 2 Power Cleans + 2 Front Squats @ 60%

    Set #4 – 2 Squat Cleans @ 70%

    Set #5 – 2 Squat Cleans @ 75%

    Set #6 – 2 Squat Cleans @ 80%

    Working Sets

    3 Sets of 1 @ 85% of 1RM C&J, resting as needed between singles

    2 Sets of 1 @ 90%  of 1RM C&J, resting as needed between singles

    (C) “Double Down” - @40:00

    3 Rounds for time:

    250M Row

    15 HSPU

    30 Sit Ups

    45 Double Unders


    PARTNER COMP WOD - 5PM

    @0:00 - Squat Clean Thruster Ladder, with a 10:00 cap

    8 reps @ 95/65, each partner

    7 reps @ 115/75, each partner

    6 reps @ 135/95, each partner

    5 reps @ 155/105, each partner

    4 reps @ 175/125. each partner

    Max reps @ 195/145 in remaining time

    (B) @ 15:00 - “Triple Double”

    For Time:

    63 Wall Ball

    42 C2B

    45 Wall Ball

    30 C2B

    27 Wall Ball

    18 C2B

    (C) @ 30:00

    4 Rounds, alternating movements:

    24 Cal Row

    22 KBS

    20 Bar Facing Burpees

  • Tuesday, September 18, 2018

    (A) Warm Up - @0:00 - 10:00

    1:30 Bike Easy

    3 Inch Worms

    3 Spidermans

    3 RBM

    1:00 Moderate Bike 

    3 Inch Worms

    3 Spidermans

    3 RBM

    :30 Hard Bike

    8 Alternating Warrior Squats

    (B) Back Squat Waves (all sets of 3 & 2 reps remain the same) - @ 15:00 - Every 2:00

    3 reps @ 78%

    2 reps @ 81%

    1 rep @ 84%

    3 reps @ 78%

    2 reps @ 81%

    1 rep @ 87%

    3 reps @ 78%

    2 reps @ 81%

    1 rep @ 90%

    (C) “From Rags To Riches”

    With a 3:00 running clock:

    27 Push Press (75/55)

    27 OTB Burpees

    Max Cals Bike in remaining time

    Rest 3:00

    With a 3:00 running clock:

    21 Push Press (95/65)

    21 OTB Burpees

    Max Cal Bike in remaining time

    Rest 3:00

    With a 3:00 running clock:

    15 Push Press (115/75)

    15 OTB Burpees

    Max Cal BIke in remaining time

    Rest 3:00

    With a 3:00 running clock:

    9 Push Press (135/95)

    9 OTB Burpees

    Max Cal Bike in remaining time

  • Monday, September 17, 2018

    Snatch - building to 5 heavy singles

    Warm Up Sets - Every 90 seconds:

    Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch

    Set #2 – Power Snatch + OHS + Squat Snatch @ 55%

    Set #3 – Power Snatch + OHS + Squat Snatch @ 60%

    Set #4 – 3  Snatches @ 70% of 1RM Snatch

    Set #5 – 2  Snatches @ 75% of 1RM Snatch

    Set #6 – 1  Snatch @ 80% of 1RM Snatch

    Working Sets

    3 Sets of 1 @ 85% of 1RM Snatch, resting as needed between singles

    2 Sets of 1 @ 85% – 90% of 1RM Snatch, resting as needed between singles

    (C) “Skidaddle”

    AMRAP in 15:00

    10 Cal Ski

    20 KBS

    10 Parallette Push Ups


  • Friday, September 14, 2018

    *PLEASE NOTE THAT THERE IS NO 4PM CLASS TODAY. WE WILL BE SETTING UP FOR THE ROCK OF AGES 2


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

    500m Row

    5 Inchworms

    5 Wall Squats

    3 Spidermans per side

    5 RBM

    (B) “Laffy Taffy” - @ 20:00

    `For Time:

    3 Rounds of: 5 Pull Ups, 10 Push Ups, 15 OHS (Empty Bar)

    800m Run

    3 Rounds of: 4 Pull Ups, 8 Push Ups, 12 OHS (75/55)

    800m Run

    3 Rounds of: 3 Pull Ups, 6 Push Ups, 9 OHS (95/65)

  • Thursday, Sept 13, 2018

    *Please note: There will be NO Noon class today! We apologize for the inconvenience. 


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

    3 sets:

    1:00 Row (increasing intensity each set)

    5 STRICT Pull Ups

    5 Empty Bar GM

    20 Hollow Rocks

    (B) Front Rack Box Step Ups @ 20:00

    3 sets x 8 reps per leg

    Set #1 - 30% of 1RM Front Squat

    Set #2 - 35%

    Set #3 - 40%

    (C) “Whopper”

    For Time:

    42 Cal Bike

    21 OTB Burpees

    21 Power Snatch (115/75)

    21 OTB Burpees

    42 Cal Bike

    *20:00 cap

  • Wednesday, September12, 2018

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

    3 sets: 

    250m Row

    3 DL

    3 Clean Pulls

    3 Power Cleans

    3 Front Squats

    3 Squat Cleans

    *Increase barbell each round, starting with empty bar

    (B) Clean

    Building to:

    3 Sets of 1 @ 80%
    2 Sets of 1 @ 80-85%

    Warm-Up Sets - Every 90 seconds:
    Set #1 – 2 Power Cleans + 2 Front Squat @ 50% of 1RM Clean & Jerk

    Set #2 – 2 Power Cleans + 2 Front Squats @ 55%

    Set #3 – 2 Power Cleans + 2 Front Squats @ 60%

    Set #4 – 2 Squat Cleans @ 65%

    Set #5 – 2 Squat Cleans @ 70%

    Set #6 – 2 Squat Cleans @ 75% 

    Working Sets

    3 Sets of 1 @ 80% of 1RM C&J, resting as needed between singles

    2 Sets of 1 @ 80% – 85% of 1RM C&J, resting as needed between singles

    (C)  “Jawbreaker”

    3 Rounds for time: 

    100m Double KB Front Rack Carry

    200m Run

    300m Ski Erg


    PARTNER COMP WOD - 5pm

    @0:00 - 5-6-7-8-9 reps for time of:

    Muscle Ups
    Wall Ball (5x reps)

    Calorie Row (6x)

    REST 5:00

    AMRAP in 10:00

    7 T2B

    5 HSPU

    3 C&J (155/105)

    *Teammates alternate movements 

    REST 5:00

    4 Rounds:

    10 Synchro OHS

    10 Cal Ski (Each; teammate holds plate OH)

    10 Synchro Burpees OTB


  • Tuesday, September 11, 2018

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

    1:30 Bike Easy

    3 Inch Worms

    3 Spidermans

    3 RBM

    1:00 Moderate Bike 

    3 Inch Worms

    3 Spidermans

    3 RBM

    :30 Hard Bike

    8 Alternating Warrior Squats

    (B) Back Squat Waves (all sets of 3 & 2 reps remain the same) - @ 18:00 - Every 2:00

    3 reps @ 75%

    2 reps @ 78%

    1 rep @ 81%

    3 reps @ 75%

    2 reps @ 78%

    1 rep @ 84%

    3 reps @ 75%

    2 reps @ 78%

    1 rep @ 87%

    (C) “Double Bubble” - @ 42:00

    AMRAP in 7:00

    10 T2B

    20 Double Unders

    REST 2:00

    AMRAP in 7:00

    Max Wall Ball

    *Every break is 15 Sit Ups

  • Friday, September 7, 2018

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

    3 sets:

    Bike - :50 light + :10 hard

    *Follow each set with 3 Inchworms, 4 Alt. Spiderman w/Reach, 5 Wall Squats

    (B) Pausing Jerk Drive Skill - @ 15:00 - 22:00

    5 sets x 2 reps

    Taken from the rack, “dip” into the bottom of the jerk, pausing for two seconds before firing the hips upwards. We want to make sure our weight is centered and not forward on the ball of our foot. There is no overhead press in this movement, but just a strong drive though the heels. 

    (C) 2 Pausing Split Jerks + 1 Split Jerk - @ 22:00 - 32:00

    5 sets of the complex

    *There are two pauses here, one in the dip and another in the receiving position of the jerk. Start at 65% of your 1RM Jerk and build across.

    (D) “Gunsmoke” - @40:00

    Every 3:00 for 4 rounds:

    300m Run

    8 Burpees OTB

    Max Push Press in remaining time of each 3:00 segment (115/75)

    *There is NO rest

  • Thursday, September 6, 2018

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

    3 sets:

    1:00 Easy Row (increase intensity of row across each set)

    3 Spiderman w/reach per side

    5 Russian Baby Makers

    5 Scap Retractions + 3 Kips + 1-3 Strict Pull Ups 

    5 Light KBS (Increase load to working weight across the warm up)

    (B) “Dragnet” - @ 20:00

    5 Rounds:

    400m Row

    21 UNBROKEN KBS (53/35)

    12 C2B

    *23:00 cap

    (C) Midline - @45:00 (not for time)

    21-15-9

    T2B

    *45 second plank following each set

  • Tuesday, September 4, 2018

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

    2 Sets:

    10 Cal row + 3 Spidermans w/reach 

    10 Cal row + 1 Round of “Strict Cindy”

     INTO…

    2 sets:

    5 SLOW Wall Squats

    10 PVC OHS (use light barbell for 2nd set)

    5 Good Mornings

    (B) EMOM x 7:00 - Hang Power Snatch @ 20:00

    MIn. 1 - 2 @ 40%

    Min. 2 - 2 @ 45%

    Min. 3 - 2 @ 50%

    Min. 4 - 2 @ 55%

    Min. 5 - 2 @ 60%

    Min. 6 - 2 @ 60%+

    Min. 7 - 2 @ 60%+

    (C) “Father Knows Best” - @ 35:00

    For Time:

    1 Round:

    400m Run

    80 Double Unders

    21 Power Snatches (75/55)

    INTO…

    2 Rounds:

    200m Run

    40 Double Unders

    15 OHS (same bar)

    INTO…

    3 Rounds:

    100m Run

    20 Double Unders

    9 Snatches

  • Saturday, September 1, 2018

    9AM - DAILY WOD

    Individual -  Tempo Front Squats

    EMOM x 9:00 - 1 rep

    *4 sec down, 2 sec pause in bottom

    Partner Conditioning

    “Here Comes The Sun” 

    2 Rounds for time:

    100m Run (together)

    10 Wall Climbs 

    200m Run

    20 Synchro DB Snatch

    300m Run

    30 Pull Ups

    400m Run

    40 OYP Burpees

  • Friday, August 31, 2018

    (A) Warm Up - @0:00 - 10:00

    250m Row + 5 GM + 10 Push Ups +15 Air Squats

    250m Row + 5 Inchworms + 10 Back Ext.

    250m Row + 5 Clean High Pulls

    (B) Clean Skills - @ 15:00

    EMOM x 4:00 - 4 Clean High Pulls (start at 35% of Clean)

    Rest 2:00

    EMOM x 6:00 - 2 Power Cleans (start at 60% of Clean)

    (C) “Cruel To Be Kind” - @ 35:00

    AMRAP in 20:00

    5 Sandbag OTS

    25 ft. Traveling One-Arm Overhead DB Lunge (Right arm)

    10 Cal Ski

    25 ft. Traveling One-Arm Overhead DB Lunge (Left arm)

    15 Sit Ups

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