Welcome to Central Bucks CrossFit

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Workout Of The Day

  • Friday, December 15, 2017

    For Time:

    500m Row

    25 Cal Bike

    20 Trav. Lunges w/Plate OH

    10 Burpees

    400m Row

    20 Cal Bike

    20 Trav. Lunges w/Plate OH

    8 Burpees

    300m Row

    15 Cal Bike

    20 Trav. Lunges w/ Plate OH

    6 Burpees

    200m Row

    10 Cal Bike

    20 Trav. Lunges w/ Plate OH

    4 Burpees

    100m Row

    5 Cal Bike

    20 Trav. Lunges w/ Plate OH

    2 Burpees

  • Thursday, December 14, 2017


    5 years ago the world lost these 26 souls at Sandy Hook Elementary School in Newtown, CN. Please do them the honor of keeping them and their families in your thoughts today. We can only imagine what they are feeling on this sad anniversary. 


    Snatch/Squat Session

    @0:00 Part 1 - Every 2:00 for 6:00 (3 sets)

    3 High Hang Snatch @ 50-60%

    @6:00 Part 2 - Every 2:00 for 6:00 (3 sets)

    1 High Hang Snatch + 1 Hang Snatch at Knees @ 60-70%

    @12:00 Part 3 - Every 2:00 for 6:00 (3 sets)

    1 Hang Snatch at Knees + 1 Snatch (ground) @ 70-80%

    @18:00 Part 4 - Every 90 sec for 6:00 (5 sets) @ 80% +

    1 Snatch

    Part 5 - Back Squats

    @ 30:00 - Set 1 - 4 reps @ 75% of 1RM

    @ 32:00 - Set 2 - 3 reps @ 80%

    @ 34:00 - Set 3 - 2 reps @ 85%

    @ 36:00 - Set 4 - 1 rep @ 90-95%

    @ 39:00 - Set 5 -  MAX reps @ 80%

  • Wednesday, December 13, 2017

    Strength

    Deadlift

    3RM

    Suggested build up to test:

    Set 1 - 5 reps @ 50% of current 3RM

    Set 2 - 3 reps @ 75%

    Set 3 - 2 reps @ 85%

    Set 4 - 1 rep @ 90%

    Set 5 - 3RM

    Set 6 - 3RM


    Conditioning

    AMRAP in 20:00

    35 Double Unders

    20 Sit Ups

    5 Muscle Ups


    INDIVIDUAL Competitors WOD - 5pm

    @ 0:00 - For TIme

    12-9-6 reps - Clean and Jerk (155/105)

    7-5-3 reps - Muscle Ups

    @ 15:00 - 2 Rounds for Time:

    30 Cal Row

    30 HSPU

    @ 35:00 - 3 Rounds for Time:

    800m Bike

    4 Front Squats (205/145)

    40 Double Unders

  • Tuesday, December 12, 2017

    Clean and Jerk

    Every 2:00 for 16 minutes (8 sets):

    1 Clean from 2" below knees + 1 Jerk 

    (Pause for 2 seconds at 2" below the knee after beginning the pull off the ground for the clean)


    Conditioning

    For Time:

    Row 500m

    +

    3 rounds:

    20 Pull Ups

    30 Wall Ball

    40 KBS (53/35)

    +

    500m Row 

  • Monday, December 11, 2017

    Strength Triplet

    3 sets:

    8 Barbell Split Squats/ Leg (NOT alternating)

    Rest 30 sec

    15 DB Bench Press

    Rest 30 sec

    8 DB Hammer Curls/Arm (alternating)

    Rest 30 sec


    Conditioning

    For Time:

    30 Cal Bike

    25 DB Burpees

    20 T2B

    25 DB Burpees

    30 Cal Bike

  • Saturday, December 9, 2017

    PARTNER COMP WOD - 8AM

    With your partner, complete as many reps as you can, as fast as you can!

    One partner rows 500m while the other performs max reps at a given movement, then they switch. After BOTH partners have completed a row and a given movement, they move onto the next movement.

    Movements:

    Thrusters (45/33)

    KBS (70/53)

    Wall Ball

    Box Jump Overs

    Pull Ups


    Daily WOD - 9AM

    Pre Party Primer

    Partner Conditioning

    1-2-3-4-5-6-7-8-9-10 Clean And Jerks (per teammate)

    1 Round of "Cindy" between each set of C & J; with each round of Cindy, alternate which partner starts


  • Friday, December 8, 2017

    Cleans

    Every 2 minutes for 12 minutes:

    3 Hang Power Cleans (dropping each one)

    *Build to the heaviest you can across the 6 sets


    Conditioning

    3 Rounds:

    1:00 Max Cals Bike

    1:00 Max Sit Ups

    1:00 Max Goblet Squats

    1:00 Max Push Press (95/65)

  • Thursday, December 7, 2017

    5 rounds for time:

    500m Row

    40 Double Unders

    30 Sit Ups

    20 KB Swings

    10 Box Jump Overs

  • Wednesday, December 6, 2017

    Back Squats

    2 Waves of 5-3-1 rep scheme:

    5 @ 70-75%

    3 @ 75-80%

    1 @ 80-85%

    5 @ 75-80%

    3 @ 80-85%

    1 @ 85-90%

    *Rest 2-3 minutes between sets


    Conditioning

    AMRAP in 5 minutes:

    10 Wall Ball

    10 Burpees

    Rest 3:00

    AMRAP in 5 minutes:

    5 HSPU

    3 STRICT Pull Ups

    Rest 3:00

    AMRAP in 5 minutes:

    :20 Hollow Hold

    10 DB Thrusters


    PARTNER COMP WOD - 5pm

    @ 0:00 - 3 Rounds:
    50 Wall Ball  
    30 Power Snatch (95/65)

    @ 20:00 - 3 Rounds: 

    12 Strict Pull Ups

    16 Box Jumps Overs

    12 Hang Squat Cleans (135/95) 

    @ 40:00 - 3 Rounds:
    50 Cal Row
    30 HSPU

    *Share reps for all any how

  • Tuesday, December 5, 2017

    Snatch

    With a running clock, take 15 minutes to establish a 2RM Hang Snatch. At 15:00, take an additional 10 minutes to establish a Heavy Single Snatch


    Conditioning

    AMRAP in 15:

    30 Double Unders

    10 T2B

    5 OHS (95/65)

  • Monday, December 4, 2017

    Strength Circuit

    4 rounds:

    8 Bench Press 

    Rest 30 seconds

    8 Ring Rows 

    Rest 30 seconds

    8 RDL 

    Rest 30 seconds


    Conditioning

    4 rounds:

    250m Row/400m Bike (alternate rounds)

    20 Push Ups

    25 Sit Ups

  • Saturday, December 2, 2017

    PARTNER COMP WOD - 8am

    @ 0:00 - "Nate" - alternate movements through the rounds

    @ 25:00 - "Double Jackie" - share reps/meters any way

    @ 45:00 - 8 minutes as a team for a 1RM Power Clean 


    Daily WOD - 9am

    INDIVIDUAL - Back Squats

    5 sets x 4-6 reps @ 80-85%

    Partner Conditioning

    7 Rounds each partner, alternating full rounds:

    5 Power Clean

    5 Thruster

    10 Box Jump Overs

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