Welcome to Central Bucks CrossFit

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Workout Of The Day

  • Tuesday, July 17, 2018

    (A) Warm Up - 0:00 - 12:00

    21-18-15 cal bike or row

    1 Round after each set:

    3 Inchworms

    10 Hollow Rocks

    5 Wall Squats

    10 Empty Bar Push Press

    (B) Push Press  - 12:00 - 26:00

    4 sets x 6 reps @ 80%, Rest 2:00 between sets

    (C) “Punch Drunk” - @ 35:00

    3 Rounds:

    30/21 Cal Row

    25 Wall Ball

    10 DB Hang C & J, left arm (50/35)

    10 DB Hang C & J, right arm

  • Monday, July 16, 2018

    (A) - Repeating Friday’s Warm Up

    @ 0:00 - Rotating On The Minute x 8:00 (2 rounds)

    1) :40 Light Bike

    2) :40 Double Unders

    3) :40 Alternating Samson Stretches

    4) :40 Wall Squats

    Into…

    3 Rounds:

    25m One Arm Farmer’s Carry (left arm)

    25m One Arm Farmer’s Carry (right arm)

    10 Cossack Squats 

    (B) Back Squats - @15:00 - 30:00

    3 sets x 10 reps @ 73% (this is adding 3% to last weeks number)

    (C) - “Down For The Count” - @ 37:00

    7 Rounds:

    9/6 cal bike

    6 Burpees (over the bar)

    100m Run

  • Saturday, July 14, 2018

    PARTNER COMP WOD - 8AM

    @ 0:00 - For Time:

    18-12-6 reps for time:

    Hang Squat Cleans (165/115)

    STRICT HSPU

    *Divide reps any way

    @ 15:00 - 3 Rounds:

    400m Relay Run

    20 S2OH (same bar as first part, divided any way)

    10 Bar Muscle Ups (divided any way)

    @ 40:00 - EVERYONE ROTATES ON THE SKI ERG FOR MAX CALS IN :30 (:30 rest between athletes)

    *Everyone perform 5-6 efforts as time permits


    DAILY WOD - 9AM

    INDIVIDUAL - Power Snatch

    EMOM x 10 - 1 Power Snatch, building

    TEAM CONDITIONING (one person at each station)

    AMRAP in 20:00

    Station 1 - 1 Round of “Cindy”

    Station 2 - 10 Hang Power Snatches

    Station 3 - Max Cals Bike 

    *Rotate when both the “Cindy” and HPS are completed

  • Friday, July 13, 2018

    WITH A CONTINUOUSLY RUNNING CLOCK BEGINNING AT THE TOP OF EACH HOUR:

    @ 0:00 - (A) Warm Up

    Rotating On The Minute x 8:00 (2 rounds)

    1) :40 Light Bike

    2) :40 Double Unders

    3) :40 Alternating Samson Stretches

    4) :40 Wall Squats

    Into…

    @ 10:00 - Group Barbell Warm Up

    @ 15:00 - (B) Squat Clean Cycling

    EMOM X 5:00 - 5 reps, touch and go @ 55% of 1RM clean

    @ 27:00 - (C) Conditioning

    “The Scrambler”

    Front Squat + Double Under

    Alternating On The Minute

    Min 1 - “X” Double Unders

    Min 2 - Front Squats

    *Rounds 1 & 2 - 5 Front Squats @ 70%

    Rounds 3 & 4 - 4 Front Squats @ 75%

    Rounds 5 & 6 - 3 Front Squats @ 80%

    @ 45:00 - (D) Midline

    3 Sets:

    :30 Plank

    :30 Side Plank

    :30 Side Plank

    :30 Hollow Hold

    *Rest 1:00 between Sets


  • Thursday, July 12, 2018

    Warm Up

    (A) 400m Run

    Into

    2 Rounds:

    5 Empty Bar Good Mornings

    5/side KB Suitcase Deadlifts

    5/side KB Waiter Squats

    3/side Spiderman with reach


    (B) Good Mornings (Week #2)

    3 sets x 8 reps, 3-5% heavier than last week


    (C) Conditioning 

    “Fun House”

    5 Rounds:

    60ft Farmer’s Carry 

    20 Wall Ball

    400m Run

  • Tuesday, July 10, 2018

    (A) Warm Up

    3 Rounds

    100m Run, 5 Pull Ups, 7 Push Ups, 9 Squats

    Into…

    3 Rounds, increasing intensity (loading) with each round:

    5 Push Press

    5 Good Morning

    5 Back Squats

    (B) Push Press (Week #3)

    4 sets x 6 reps @ 75%, resting 2:00 between sets

    (C) Back Squats - 3 sets x 10 reps @ 70% across, resting 2:30 between sets

    (D) “Merry Go Round”

    AMRAP in 8:00

    100m Run, 5 HSPU, 5 Box Jump Overs

  • Saturday, July 7, 2018

    8AM - PARTNER COMP WOD

    @ 0:00 - 10 Alternating ROUNDS:

    6 Bike Cals

    5 Deficit HSPU

    4 Power Snatch (135/95)

    3 C2B

    *Partners complete FULL rounds then switch (5 per)

    Directly Into…

    10 Rounds ANYWAY:

    10 Cal Row

    10 S2OH (155/105)

    2 Legless RC


    9AM - DAILY WOD

    INDIVIDUAL  - Front Squats (adding 2% to our 8, 7, 6, 5 sets and 3% to our singles to finish)

    @ 0:00 - 8 reps @ 64%

    @ 2:30 - 7 reps @ 68%

    @ 5:00 - 6 reps @ 72%

    @ 7:30 - 5 reps @ 76%

    @ 10:00 - 1 rep @ 88%

    @ 11:00 - 1 rep @ 88%

    @ 12:00 - 1 rep @ 88%

    PARTNER METCON

    “Don’t Tread On Me”

    2 Rounds For Time:

    40 Cal Bike

    40 Box Jump Overs

    40 Power Cleans (115/75)

    40 T2B

    40 Push Jerks (115/75)

    +

    800m Run to Finish

  • Friday, July 6, 2018

    Warm Up

    100m Run

    3 Ring Rows + 3 Alt. Spiderman & Reach, per side + 5 Wall Squats

    100m Run

    3 Ring Rows + 3 Russian Baby Makers + 5 Wall Squats

    100m Run

    5 Empty Bar Good Mornings

    5 Empty Bar Back Squats

    5 Empty Bar Behind the Neck Strict Press

    100m Run

    3 Ring Rows + 3 Alt. Spiderman & Reach, per side + 5 Wall Squats

    100m Run

    3 Ring Rows + 3 Russian Baby Makers + 5 Wall Squats

    100m Run

    5 Empty Bar Sn. Grip RDL

    5 Empty Bar Hang Muscle Snatch

    5 Empty Bar OHS

    Snatch Drills

    From 0:00 - 5:00 - Build to a moderate set of 3 reps - Behind The Neck Strict Press

    From 5:00 - 10:00 - Build to a mod. Set of 3 reps - Behind The Neck Push Jerks

    THEN…

    3 Sets of “3-2-1” Power Snatches - The goal here is to move through the 6 reps as 1 giant set, using a single bar and changing the loading as fast as you can, resting as little as possible between repetitions. In between each “3-2-1” set, rest 1:30

    Set 1 - 3 reps @ 65%, 2 reps @ 70%, 1 rep @ 75%

    Set 2 -  3 reps @ 70%, 2 reps @ 75%, 1 rep @ 80%

    Set 3 -  3 reps @ 75%, 2 reps @ 80%, 1 rep @ 85%


    Conditioning

    “United We Stand, Divided We Fall”

    For Time:

    30 Alternating DB Snatches

    100 Wall Ball

    30 Alternating DB Snatches

    *Every drop of the Medball, Run 100m

  • Thursday, July 5, 2018

    (A) Warm Up - start this as soon as you arrive. The Good Mornings will begin at :20 past. BE ON TIME!

    3 Rounds:

    1:00 Bike (Easy)

    10 Hollow Rocks

    10 Back Extensions

    Into…

    3 Rounds:

    :30 Bike (Moderate)

    8 Empty Barbell Good Mornings

    3 Inchworms

    Into…

    3 Rounds:

    :15 Bike (Fast)

    5 RDL (light barbell)

    5 Deadlifts

    (B) Good Mornings

    3 sets x 8 reps - this is not about loading, but rather range of motion and technique. We do not usually train this under load, so build steadily and lightly.

    (C) “Fireworks”

    For Time:

    50 Sit Ups, 20 Cal Bike, 10 Deadlifts

    40 Sit Ups, 16 Cal Bike, 8 Deadlifts

    30 Sit Ups, 12 Cal Bike, 6 Deadlifts

    20 Sit Ups, 8 Cal Bike, 4 Deadlifts

    10 Sit Ups, 4 Cal Bike, 2 Deadlifts

    RX- 245/165

  • Monday, July 2, 2018

    *BE ON TIME! The Back Squat Warm Ups sets will begin ay :15 past each class start time. It is crucial that you follow the warm up prior to these

    Back Squat - 1RM

    WARM UP 

    3:00 slow bike or row, into…

    3 sets, not for time:

    8 KB Suitcase DL, per side

    10 Empty Barbell Step Back Lunges, 5 per leg

    12 Waiter Squats, 6 per side

    Into…

    Warm Up Back Squat Sets, every 90 sec:

    @ 0:00 - 5 reps @ 50% of estimated 1RM

    @ 1:30 - 4 reps @ 55%

    @ 3:00 - 3 reps @ 60%

    @ 4:30 - 2 reps @ 65%

    @ 6:00 - 1 rep @ 70%

    Into…

    @ 8:00 - 1 rep @ 86%

    @10:30 - 1 rep @ 89%

    @ 13:00 - 1 rep @ 92%

    @ 15:30 - 1 rep @ 89%

    @ 18:00 - 1 rep @ 92%

    @ 20:30 - 1 rep @ 95%

    *Continue to build to a new 1RM from this point, every 2:30


    Conditioning (if time permits, based on class cooperation to finish back squats ON TIME, including BEING ON TIME to start class)…

    “You Say You Want A Revolution”

    AMRAP in 10:00

    3 Sandbag Over Shoulder

    5 Burpees

    15 Double Unders

  • Saturday, June 30, 2018

    PARTNER COMP WOD - 8AM

    DAILY WOD - 9AM

    Individual - Front Squats (adding 2% to our 8, 7, 6, 5 sets and 3% to our singles to finish)

    @ 0:00 - 8 reps @ 62%

    @ 2:30 - 7 reps @ 66%

    @ 5:00 - 6 reps @ 70%

    @ 7:30 - 5 reps @ 74%

    @ 10:00 - 1 rep @ 85%

    @ 11:00 - 1 rep @ 85%

    @ 12:00 - 1 rep @ 85%


    Partner Conditioning

    “Rebel Rouser”

    AMRAP in 20:00

    20 Synchro One Arm DB Clean & Jerks (10L/10R) 

    15 Synchro Burpees

    30 Sit Ups (15/15)

    10 Clapping Push Ups (5/5)

  • Friday, June 29, 2018

    Snatch

    EMOM x 10:00 - 1 rep, building


    Conditioning

    “Bubba”

    21 Bar Facing Burpees

    21 Power Snatch

    15 Bar Facing Burpees

    15 Squat Snatch

    9 Bar Facing Burpees

    9 OHS

    *135/95

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