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Workout Of The Day

  • 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

  • Wednesday, June 14, 2017

    Hang Squat Clean 

    @ 0:00 – 3 Reps @ 50% of 1RM Clean and Jerk

    @ 1:00 – 3 Reps @ 55% 

    @ 2:00 – 2 Reps @ 65%

    @ 3:00 – 2 Reps @ 70% 

    @ 4:00 – 1 Rep @ 75% 

    @ 5:00 – 1 Rep @ 80% 

    From 6:00 - 12:00 – 5 additional singles, all on the minute, weight based off feel.

     

    Odd-Object Conditioning

    5 Rounds:

    200m Med Ball Run

    12 Double KB Deadlifts

    60ft. Sled Push

    *Choose a med ball that allows you to run the entire distance; Sleds are loaded to 135/83

     

    Comp WOD - 5pm

    Partners

    @ 0:00

    “Double Elizabeth”

    42-30-18 reps for time:

    Cleans (shared)

    Ring Dips (shared)

    @ 20:00

    “Hell-en on Wheels”

    3 Rounds:

    400m run (Both teammate)

    800m Bike (shared)

    42 KB Swings (shared)

    24 Pull Ups (shared)

    @ 45:00 (Individual)

    3 x 15 Med Ball GHD

  • Tuesday, June 13, 2017

    Conditioning

    5 Rounds:

    1:00 Calorie Bike

    1:00 Power Cleans (115/80)

    1:00 Target Burpees

    1:00 Rest

     

    Strength Accessory

    3 sets:

    12 Hammer Curls

    15 Banded Tricep Push Downs

    20 Glute Bridges

    1:00 Plank Hold

  • Monday, June 12, 2017

    3-Position Squat Snatch 

    High Hang + Hang (Knee) + Floor 

    @ 0:00 - 1 @ 40% of 1RM Snatch

    @ 1:30 - 1 @ 50% of 1RM Snatch

    @ 3:00 - 1 @ 55% of 1RM Snatch

    @ 4:30 - 1 @ 60% of 1RM Snatch

    @ 6:00 - 1 @ 65% of 1RM Snatch

    @ 7:30, 9:00, and 10:30, perform complexes at your choosing for the weight.

     

    Snatch Pulls

    4 sets:

    3 Reps @ 90% of 1RM Snatch

    3 Reps @ 95% of 1RM Snatch

    3 Reps @ 100% of 1RM Snatch

    3 Reps @ 105% of 1RM Snatch

     

    Conditioning

    AMRAP in 12:00

    15 Cal Row

    15 Sit Ups

    15 DB Thrusters

  • Saturday, June 10, 2017

    INDIVIDUAL COMP WOD - 8AM

    @ 0:00

    9-15-21 reps for time:

    Calorie Assault Bike

    Power Snatch (95/65)

    OHS

    @ 20:00

    5 Rounds for time:

    10 T2B

    10 Strict Dips

    1 Rope Climb (Start from seated position)

    @ 40:00

    For Time:

    50 Bar Facing Burpees

    *EMOM (and to start this portion), 3 Power Cleans (175/120)

     

     

    DAILY WOD - 9am

    Partner Style

    Complete the following stations in any order:

    ------------------------------------------------------------

    150 Sit Ups (25 at a time)

    *Partner holds a hang position from the pull up bar

    -------------------------------------------------------------

    1000m Row

    *Partner holds bar in the front rack position (135/95)

    ---------------------------------------------------------------

    400m DB Farmer’s Carry (40/25)

    400m Med Ball Belly Carry (20/14)

    *Partners can switch whenever; both are traveling at same time

    ----------------------------------------------------------------

    200m Sled Push

    *One partner working on the push, other partner walking along side holding a plate overhead (45/25)

    -----------------------------------------------------------------

    3000m Bike

    *Partner holds a plank

  • Friday, June 9, 2017

    Conditioning:

    4 Rounds

    Run 400m

    25 Wall Ball

    10 Burpee Box Jump Overs

     

    Core/ Stability:

    3 sets, not for time:

    8 RDL (4 second eccentric)

    :45 Plank

    :25 Air Squat Hold in Rock Bottom (NOT bottomed out; lumbar tight, core engaged)

    8 DB Front Raises (palms in, NOT alternating)

     

     

     

     

     

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