Central Bucks CrossFit Blog

Workout Of the Day

A.) 15 minutes to establish a 1RM Push Jerk + Split Jerk

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B.) 4 Rounds:

40 Double Unders

15 *Dips

20 Sit Ups

Rest 2 minutes

20 minute total time cap!

* Goal for dips is fewest # of total sets to complete all 60 reps. Keep track how many times you break. Obviously if you go UNBROKEN you have done it in 4 sets and this is the fewest that can be achieved.

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George and Kristin

Yesterday's ladder results

Workout Of the Day

A.) Back Squat

5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%

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B.) 20 minutes to get as far as possible:

10 Calorie Row

10 KB Swings

10 OH Lunges (45/25# plate)

Then…

20 Calorie Row

20 KB Swings

20 OH Lunges

Then…

30 Calorie Row

30 KB Swings

30 OH Lunges

Etc…

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Coaching: I live for this!

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Vinny gets focused before a lift

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Yesterday's Metcon Times

Workout Of the Day

A.) 15 minutes to build to a 1RM Power Snatch

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B.) For Time:

9-6-3 reps of:

Snatch Complex (1 Power Snatch + 1 Hang Squat Snatch) – 95/65

Box Jumps (30”/24”)

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Dan & Andrew performing C2Bs during the throwdown yesterday following 12.1

The throwdown was 9-6-3 reps of Power Cleans & 18-12-6 reps of C2B Pull Ups.

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12.1 results from yesterday

As of now, KW is ranked in the top 40 in the world in her division (out of over 1100)! She wants to thank everyone for their support yesterday.  Let's keep this intensity up for the next 4 weeks! I am a proud coach!

Submit Your Score Before 8pm Tonight!!

You must submit your score before Sunday evenings at 8pm throughout these next 5 weeks of the open in order for it to be valid

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TODAY:

12.1 all over again....if you haven't done it yet, come on in!

If you did it yesterday, here's your chance at one last shot

9am & 10am
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Jenny: 12.1 in the books

CBCF Kids taking part in 12.1 as well!

12.1 Results from yesterday

Workout Of the Day

A.) CrossFit Games Sectional WOD 12.1

AMRAP in 7 minutes:

Burpees

*Jumping to a target 6” above reach

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B.) Back Squats

5 @ 65%, 5 @ 75%, 5 @ 75%, 5 @ 75%

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Tomorrow:

Sectionals WOD 12.1....again

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Andrea K.

Yesterday's Results

Workout Of the Day

A.) 5 ROUNDS FOR TIME:

7 Hang Power Snatch (95/65)

300 meter row

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B.) ALTERNATING FOR 6 MINUTES:

TABATA HOLLOWS

TABATA SUPERMANS

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Keith performs the hurdles during last night's CBCF Kids class

Yesterday's Daily WOD results

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Coming Tomorrow:

There will be a Part B tomorrow following the conclusion of everyone's 7 minutes Burpee AMRAP....think "Back Squats"

Workout Of the Day

A.) 15 Minutes to establish a 1RM Power Clean & Split Jerk

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B.) 3 Rounds

420 meter run

15 Pull Ups

15 Back Extensions

*Rest 2 minutes

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CrossFit Games Workout 12.1

FOR ALL TEAM MEMBERS, PLEASE READ THROUGH THE STANDARDS AND HAVE AN UNDERSTANDING OF WHAT IS REQUIRED FOR THIS WOD.

I UNDERSTAND THAT MANY OF YOU THINK THIS IS "DUMB", BUT YOU'VE GOT TO ATTACK IT AS A TEST OF YOUR FITNESS.

WHAT DID YOU EXPECT...ATLAS STONES FOR TIME!?

IT'S WHAT I'VE BEEN PROGRAMMING YOU TO DO! YOU SHOULD ALL BE ESTATIC. FOR THE PAST COUPLE WEEKS WE'VE DONE OVER 150 BURPEES A WEEK. SO STOP COMPLAINING...IT'S ANNOYING, NO ONE WANTS TO HEAR IT, AND IT'LL COST YOU $5.

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THE GAMES WODS WILL BE PERFORMED ON SATURDAY BEGINNING AT 9AM AND AGAIN ON SUNDAY AT 9AM &10AM

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Some of the 7pm crew team

Yesterday's Results

Workout Of the Day

A.) 20 minutes of

1.) Snatch Balance – work to establish a 2RM

Or

2.) Push Press - work to establish a 2RM

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B.) AMRAP in 8 minutes:

15 Step Down Box Jumps

20 Burpees

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C.) 500 meter row TT

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Mike J.

Yesterday's results

Workout Of the Day

A.) Back Squat

4 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85%

*Use the percentages off of what you achieved on Saturday for your 1RM

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B.) 5 minute AMRAP DU or Row for calories (choice)

4 minute AMRAP of Hang Power Cleans (135/90)

3 minute AMRAP of T2B

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Casey                                       Allie

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Yesterday's results

Workout Of the Day

A.)For Time:

75 Calorie Row

50 KB Swings (70/53)

25 Strict Pull Ups

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B.) Tabata Sit Ups

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Joe C. pushes through the ring push ups during yesterday's benchmark "Coe"

"Coe": 10 rounds: 10 Thrusters & 10 Ring Push Ups

Jacquie, Isabelle, and Miss Lana...just hangin' out