Central Bucks CrossFit Blog

Workout Of the Day

A.) Strict Pull Ups

3, 3, 3, 3, 3

*Work on a lesser band or add load with a vest or belt

**2-3 minutes rest between sets

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B.) 4 Rounds:

40 seconds Wall Walks

-rest 20 seconds-

40 seconds Dips

-rest 20 seconds-

40 seconds Power Cleans @ 155#/95#

-rest 20 seconds-

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Rick & Joe R.
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Yesterday's whiteboard

Workout Of the Day

A.) For Time:

750 meter row

30 Wall Ball

500 meter row

40 Wall Ball

250 meter row

50 Wall Ball

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B.) Tabata Sit Ups

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Prepping for a jerk

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Joni

Yesterday's Benchmark

"Desforges": 5 rounds:

12 Deadlifts

20 Pull Ups

12 Clean & Jerk

20 K2E

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*All pics from yesterday's Benchmark can be found on our Facebook page

BENCHMARK SUNDAY

TODAY AT 9AM & 10AM!

WOD drawn at the 9AM session

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Looks like fun, Joe

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Yesterday's "12 minute AMRAP" results

Workout Of the Day

A.) Back Squat

10 @ 60%, 10 @ 65%, 8 @ 70%, 8 @ 75%

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B.) 4 rounds:

5 Front Squats (155/100)

8 Strict Pull Ups

15 Over-the-bar Burpees

*20 minute time limit

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Functional Fitness - Moving large loads, long distances, quickly

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The whiteboard

Workout Of the Day

For Time:

1000 meter row

30 Bench Press (135/90)

-rest 2 minutes-

750 meter row

20 Dips

-rest 2 minutes-

500 meter row

10 HSPU (sub seated DB)

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Connor shows off his results

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Yesterday's Whiteboard

Workout of the Day

Skill/Strength

A1.) Clean High Pulls – Rest 60 seconds

5, 5, 5

A2.) High Hang Clean – Rest 60 seconds

5, 5, 5

*Loads are medium/heavy for both movements

**You might not use the same loads for both moves, so if switching the loads, move FAST.

***Perform A1 for 5 reps, rest 60 seconds, perform A2 for 5 reps, rest 60 seconds…back and forth.  This should not take long to perform if done in the correct manner

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Conditioning

B.) 4 Rounds for time:

24 Double Unders

12 DB Thrusters

6 Burpees

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T2B

Mike J.

Results

Box Jump Collage

Workout Of the Day

A.) 3 Rounds:

12 Deadlifts (275/185)

24 Box Jumps (30”/24”)

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B.) 3 minute AMRAP of Toes-to-Bar

Rest 2 minutes

3 minute AMRAP of Back Extensions

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Wall Walks

Yesterday's results

Reminder:

NO 9AM CLASS TODAY

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Workout Of the Day

A.) Back Squat

8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85%

*Rest 2-3 minutes between sets

**Adjust your 1 RM by 5% if loads from last week felt easy

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B.) 3 Rounds:

1 minute Wall Walks (sub push ups if profoundly impossible)

1 minute rest

1 minute Pull Ups

1 minute rest

1 minute Burpees

1 minute rest

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9am ladies hittin' the GHD


Yesterday's whiteboard results

THERE IS NO 9AM CLASS TOMORROW!

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Workout Of the Day

A.) Push Press

Take 15 minutes to establish a 3RM

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B.) 2 Rounds

20 Wall Ball

30 KB Swings

40 Push Ups

50 Sit Ups

*20 minute time limit

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BENCHMARK SUNDAY

9AM & 10AM THIS MORNING

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Yesterday's Images

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Results

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Buddies