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Workout Of The Day

  • 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

  • Thursday, October 4, 2018

    (A) Warm Up

    3 Rounds: 

    :50 light bike/:10 fast bike

    3 Inchworms

    3 Snatch Grip DL

    3 Snatch High Pulls

    3 Tall Snatch

    3 OHS

    (B) Power Snatch Skills

    5 sets:

    3 Snatch Grip Push Jerks + 5-second Pause OHS

    INTO…

    Power Snatch - 5 sets x 3 reps

    Set #1 - 60%

    Set #2 - 65%

    Set #3 - 70%

    Set #4 - 70%+

    Set #5 - 70%+

    (C) “Big Wheels”

    5 Rounds:

    21 DB Squats (one DB, held in the front rack)

    15 Cal Bike

    9 DB Snatch, alternating

  • Wednesday, October 4

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

    500m Row

    8 Alternating Spidermans

    5 Scap Retractions 

    200m easy run

    10 Air Squats

    10 Box Jumps

    10 KBS

    10 Wall Ball

    (B) “Blow Pop” - @15:00

    4 Rounds for time:

    400m Run

    25 Wall Ball

    25 KBS

    25 Box Jump Overs

    (C) Midline

    2 Rounds:

    :30 High Plank (top of push up)

    :30 Low Plank (forearms)

    :30 Side Plank

    :30 Side Plank

    :30 Low Plank

    :30 High Plank

    *Rest 1:00


    COMP WOD -5pm

    @0:00

    6 Rounds of “Cindy”, alternating movements

    Isabel

    6 Rounds of “Cindy”, alternating movements

    Grace

    6 Rounds of “Cindy”, alternating movements

    @20:00

    30 Burpee Box Jump Overs

    400m Sled push (shared) 50# added on to sled

    50 T2B (shared)

    60 Deadlifts (225/155)

    70 Cal Ski

    @ 45:00

    25 Squat Cleans (185/135)


  • Monday, October 1, 2018

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

    1:00 Bike or Row

    :15 Samson into Spiderman/side

    5 Good Mornings 

    5 Back Squats

    1:00 Bike or Row

    :15 Samson into Spiderman/side

    Elbow Rotations

    5 Strict Presses

    1:00 Bike or Row

    5 RDL

    5 Front Squats

    (B) Strict Pull Up Conditioning - @15:00

    AMRAP 2:00 

    Rest 1:00

    AMRAP 1:00 

    Rest :30s

    AMRAP :30s 

    (C) Clean & Jerk - @25:00

    Every 2:00 for 6 sets:

    3-Position “Clean” & Jerk

    Set #1 (25:00) – 1 @ 50% 

    Set #2 (27:00) – 1 @ 60%

    Set #3 (29:00) – 1 @ 70% 

    Set #4 (31:00) – 1 @ 75% 

    Set #5 (33:00) – 1 @ 75% – 85% 

    Set #6 (35:00) – 1 @ 75% – 85% 

    (D) “Sweet and Salty”

    AMRAP in 10:00 - @45:00

    12 Cal Row

    12 Power Snatches (95/65)

    12 Cal Row

    12 Hang Clean & Jerks

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