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Workout Of The Day

  • 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

  • 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

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