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Workout Of The Day

  • Wednesday, June 28, 2017

    Power Clean Ladder

    Each rep sequence is to be performed every 2:00:

    @ 0:00 - 10 Power Cleans @ 70% of 1RM PC

    @ 2:00 – 8 Power Cleans @ 75%

    @ 4:00 – 6 Power Cleans @ 80%

    @ 6:00 – 4 Power Cleans @ 85%

    @ 8:00 – 2 Power Cleans @ 90%


    Conditioning Intervals

    In 4:00,

    800m Bike

    15 TWO-FOOT TAKE OFF, TWO-FOOT LANDING over the bar burpees

    Max Power Snatches in remaining time (95/65)

    Rest 4:00, then:

    In 4:00,

    800m Bike

    12 TFTOTFL over the bar burppes

    Max Power Snatches in remaining time (115/75)

    Rest 4:00, then:

    800m Bike

    9 TFTOTFL over the bar burpees

    Max Power Snatches in remaining time (135/95)


    Comp WOD - 5pm

    5 Rounds for time:
    4 Rope Climbs, alternating
    6 Power Cleans (185/125), alternating
    16 Ring Dips

    Rest 5:00

    3 Rounds for time:

    400m Run (both partners)

    30 Power Snatch (95/65), split however

    Rest 5:00

    2 Rounds for time:

    20 Deadlifts (155/105)

    50 Calorie Row

    15 Front Squats (155/105)

    15 Shoulder 2OH (155/105)

    *split however between teammates


  • Tuesday, June 27, 2017

    Snatch Drills

    (A) Sotts Press – 5 sets x 5 reps

    (B) Hang Snatch High Pull – 5 sets x 4 reps

    (C) Pausing High Hang Snatch – 5 sets x 3 reps

    *2 Second pause in the dip portion of the high hang as well as a 2 second pause in receiving the bar in the snatch


    Conditioning

    AMRAP in 15:00

    15 Cal Row

    12 Box Jump Overs

    9 T2B

    6 HSPU

  • Monday, June 26, 2017

    *We really shouldn't need to say this, but  BE ON TIME!

    Back Squat

     3 sets, each an escalating wave:

    Set #1 – 15 reps, re-racking the bar every 5 reps and adding weight, with as little rest as needed. (Best to do this with a partner to load the weights for you after you re-rack the bar.)

    • 5 reps @ 55%, 5 reps @ 60%, 5 reps @ 65%

    Set #2 – 12 reps, re-racking the bar every 4 reps and adding weight, with as little rest as needed.

    • 4 reps @ 60%, 4 reps @ 65%, 4 reps @ 70%

    Set # 3 – 9 reps, re-racking the bar every 3 reps and adding weight, with as little rest as needed.

    • 3 reps @ 65%, 3 reps @ 70%, 3 reps @ 75%


    Conditioning

    4 sets:

    6 Sandbag Power Cleans

    12 Sandbag Squats

    18 Lateral Hops over Sandbag

    200m Run

    Rest 1:00 between sets

  • Saturday, June 24, 2017

    Partner COMP WOD – 8AM

    @ 0:00 - 60 “Up and Over The Bar” Sandbag Cleans

    (30 per teammate; 100/70#)

    @ 15:00 – 12 Rounds, alternating movements

    4 Strict Pull Ups

    8 Deficit Push Ups (5” deficit)

    12 Sandbag Squats (70/50)

    @ 35:00 – 100 Calorie Row

    *Partner holds plate overhead


    Daily WOD – 9AM

    INDIVIDUAL Skill/Strength

    (A) HSPU – 5 sets x 3 reps

    *Find a challenging standard for your current skill level

    (B) Strict Pull Ups – 1 set for max reps


    Team Conditioning Circuit

    5 Rounds:

    14 Zercher Sandbag Reverse Lunges (7 per leg)

    20 Sit Ups

    10 Pull Ups

    15 Cal Row

    *Teammates will rotate when all are done their respective stations

  • Friday, June 23, 2017

    Pausing Clean Deadlifts

    On this portion, we are looking for an identical set up to our clean. Grip should be overhand for both sides. You should prepare as if you were going to actually clean the weight.

    The pause will take place just below the knees and held there for 2 seconds. Four things to keep in mind during the pause:

    1) Solid Midline and lats engaged. No rounding at all of the lumbar.

    2) Shins are vertical. As we pull and pause, keep the knees back and out of the way of the bar path. You should feel your hamstrings here.

    3) Eyes forward. This will keep the head neutral, as we know that the head is an extension of the spine and any rounding of the head can lead to loss of midline.

    4) Weight is directly on our midfoot.

    Following the pause, you will stand to full extension and then LOWER the weights at a controlled tempo. No dropping from the top, even after the last rep.

    SET #1 – 3 Pausing reps @ 75% (of 1RM Clean)

    SET #2 – 3 Pausing reps @ 80%

    SET #3 – 3 Pausing reps @ 85%

    SET #4 – 3 Pausing reps @ 90%


    Conditioning

    21 – 15 – 9 reps for time:

    Deadlifts (185/125)

    Burpees over the bar

    Calorie Bike

  • Thursday, June 22, 2017

    Push Press Strength Focus 

    5 sets x 3 reps, building in weight each set. Start at a manageable load, somewhere around 20-30lbs lower than your weight last week.

     

    Front Squat EMOM

    EMOM x 12 (4 Rounds):

    Minute 1 – 4 Front Squats @ 60% of 1RM Front Squat

    Minute 2 – 8 Back Squats @ 60% of 1RM Front Squat

    Minute 3 – Rest

     

    Row/KB Conditioning

    AMRAP in 10:00

    250m Row

    20 KB Swings

  • Wednesday, June 21, 2017

    Clean Interval Conditioning

    AMRAP in 4:00

    21 Hang Power Cleans (115/80)

    15 Wall Ball

    9 Cal Row

    Rest 4:00

    AMRAP in 4:00

    15 Hang Power Clean

    9 Wall Ball

    21 Cal Row

    Rest 4:00

    AMRAP in 4:00

    9 Hang Power Clean

    21 Wall Ball

    15 Cal Row

     

    400m Run Repeats

    3 x 400m w/ 2:00 rest between efforts

     

    Tabata Midline

    8 Rounds:

    20 Seconds of Hollow Rocks 

    10 Seconds Rest

    20 Seconds of Supermans

    10 Seconds Rest


    Partner Comp WOD – 5pm

    @ 0:00 – For Time:

    100 Cal Row

    100 Push Press (95/65)

    100 Wall Ball

    400m “Run”

    *Anytime, if at all, the bar goes to the ground during this portion, 15 Burpees on the spot for both teammates

    @ 30:00 – AMRAP in 12:00

    10 Cal Bike

    8 KBS (70/53)

    4 HSPU

    *Teammates alternate FULL rounds

    @ 50:00 – Med Ball GHDSU (Individual)

    3 x 20 reps

  • Tuesday, June 20, 2017

    2-Part Snatch Drills

    Part 1 - 

    5 sets, building in weight:

    3 Muscle Snatches

    3 OHS

    3 Snatch Balances

    *start w/ an empty barbell as your first set; build conservatively

    Part 2 - 

    Snatch Complex Wave EMOM x 9 minutes:

    Power Snatch + OHS + Snatch

    *@ 0:00 – 50% of 1RM Squat Snatch, @ 1:00 – 55% of 1RM Squat Snatch, @ 2:00 – 60% of 1RM Squat Snatch…then drop back down to 50% to begin the next wave.

    *Each wave will be 50%, 55%, 60%

     

    Conditioning

    AMRAP in 15:00

    12/9 Calorie Bike

    10 T2B

    25 Double Unders

    1 Rope Climb

    *Add 1 Rope Climb each round 

  • Monday, June 19, 2017

    Back Squat 

    Take 20 minutes to establish a heavy set of 15 reps

    3 @ 50% of RM

    3 @ 55%

    2 @ 65%

    1 @ 70%

    Goal is 15 @ 73-77%

     

    Strength Accessory/Midline Conditioning 

    4 sets:

    12 Back Extensions

    12 Alternating Front Rack Single KB Reverse Lunges

    25 Sit Ups

    12/arm Kneeling One Arm Shoulder Press

  • Saturday, June 17, 2017

    COMP WOD - 8am

    @ 0:00

    INDIVIDUAL

    Build to a 1RM Strict Press

    @ 20:00

    PARTNER

    AMRAP in 20:00

    3 Hang Power Snatch (95/65)

    6 Push Ups

    9 Back Squats (95/65)

    140m Run

    *Partners Alternate full rounds

     

    Daily WOD

    Partner WOD

    AMRAP in 25:00

    Partner 1 - 400m Run

    Partner 2 - 12 KBS, 12 Goblet Squats, 12 Push Ups, 12 Sit Ups

    *When the partner comes in from the run, they begin a new round, starting at KBS; Score is total reps plus runs

     

    *Midline Cash Out Following WOD

     

  • Friday, June 16, 2017

    Warm up:

    250 Row

    10 Alternating Samson Lunge w/3 second hold

    10 Hollow Rocks

    250 Row

    8 Spiderman w/ Reach (4 per side)

    10 Hollow Rocks

    250 Row

    4 Inch Worms

    10 Hollow Rocks

    Right Into:

    2 Rounds:

    140m Run 

    7 Russian KBS

    10 Back Extensions

     

    Strength/Skill Focus

    Alternating EMOM x 12:00 (6 Rounds):

    3 Deadlifts (building)

    3 Deficit HSPU

    *Modify to wall walks if no HSPU yet

     

    Conditioning

    3 Rounds:

    500m Row

    12 Deadlifts (225/155)

    12 Burpee Box Jump Overs 

  • Thursday, June 15, 2017

    Push Press Strength 

    5 sets x 3 reps, across

    *10-20 pounds heavier than our last week of 4 x 6

     

    Conditioning

    AMRAP in 20:00

    15 Wall Ball

    20 Double Unders

    5 Pull Ups

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