Central Bucks CrossFit Blog

Workout Of the Day

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

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B.) For Time:

"Fran"

21-15-9

Thrusters (95/65)

Pull Ups

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John - Split Snatch

Metcon Results

 

Workout Of the Day

A.) Bench Press

15 minutes to establish a 3RM

*Get at least 5 heavy sets of 3 in here

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B.) For Time:

18 Dips

9 Snatches (135/80)

14 Dips

7 Snatches

10 Dips

5 Snatches

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Joe H. flies high during yesterday's Benchmark "Kelly"

Results

*Yesterday's Benchmark was the lightest turn out in a while. BUT, the kids had the camera and it was the most pictures ever taken during a WOD. Most had to be deleted because they were unrecognizable, but there were many keepers.

Check them out on our Facebook page HERE !

BENCHMARK SUNDAY!

WOD will be drawn at 9am. 

Please arrive no later than 9:30.

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Andrea looks on as George continues his wall balls during yesterday's WOD

Team WOD Results

 

Are You Willing?

It happened again. 

Someone asking me about what it takes to get results.

“I’ve been doing sit ups on the swiss ball and doing this wall thing (no idea), and nothing’s happening.”…she said.

“I’m not going to bullshit you. You’ve got to lift heavy! No way around it”, I said. “You got to be intense.”

“You mean like I see the women in here doing”, she said.

“YEP!”

“I can’t lift those things!”, she replied.

“Then you’re never going to see the results you want. Bottom line.”, I told her.

“Oh. HA.”

Then she walked out.

I laughed and proceeded to snatch and made sure the load hit the ground with a resonating thunder before she turned the corner.

Yeah, I can be crass. Big surprise, huh?

So here’s the thing: How willing are you to make big changes to see the results you want to see?

Are you gonna sit back and enjoy the view or are you going to become part of this wonderful scenery here at CBCF?!

That choice has already been made by many of you and you are seeing tremendous results.

For the others that don’t want to experience the thrill of this thing, so be it.

But don’t complain when it’s just not happening for you.

----

Oh yeah, I also witnessed someone smoking a cigarette as they walked into Planet Fitness last night.

Definitely not happening for that person.

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Workout Of the Day

Team WOD

For Time:

2000 meter row

100 Wall Ball

80 GHD Sit Ups

60 Burpees

400 meter run

* One teammate working at a time

** Divide reps evenly between teammate

*** The 400 meter run must come last; all other movements can be done
in any order. One teammate will run at a time.

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Strongman Collage

 

Daily WOD Results

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BENCHMARK SUNDAY - TOMORROW AT 9AM!

Workout Of the Day

A.) Strict Pull Ups

Establish a 5RM in 15 minutes

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B.) AMRAP in 12 minutes:

3 Snatches (115/75)

20 Double Unders

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5pm

Farmer's Carry & Atlas Stone Workshop

WODs involved will be:

A.) Farmer's Carry - MAX load you can carry 50ft.

B.) 5-4-3-2-1

Atlas Stone to Shoulder

C2B Pull Ups

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Tricia

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"Don't Be Careful" - Very Cool Life

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Yesterday's Results

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This Weekend:

TEAM WOD on Saturday

Benchmark Sunday at 9am

Remember: There will be a WOD this Friday at 5pm!

Workout Of the Day

A.) 15 minutes to establish a 1RM Deadlift

*Build to it quickly

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B.) For Time:

8 Pistols (Alternating)

8 HSPU

8 Box Jumps (24"/20")

12 Pistols

12 HSPU

12 Box Jumps

16 Pistols

16 HSPU

16 Box Jumps

800 meter run

*25 minute time limit*

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J-P, Tara, & Jen

Vested Rope Climbs

Daily WOD Results

THERE WILL BE A FRIDAY NIGHT SPECIAL THIS WEEK...

This Friday at 5pm we will be having a WOD featuring the Strongman elements of CrossFit. Get ready for some heavy farmer's carry and atlas stone work. All are welcome. This WOD will not interfere with the Saturday morning WOD, so feel free to attend.

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Workout Of the Day

A.) Back Squat

20 minutes to establish a 3RM

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B.) 5 rounds for reps:

45 seconds - Pull Ups

15 sec. rest

45 seconds - 5 Front Squats + 3 Push Jerks @ 135/90

15 seconds rest

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Jeff F.

Meg Dan

Connor Grace

Yesterday's Results

Happy Birthday, Little Buddy!

 

Happy 7th Birthday, Cole!

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Workout Of the Day

A.) 15 minutes to establish a 2RM Hang Power Clean

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5 sets:

200 meter row

4 Hang Power Cleans @ 80% of Part A

Rest 2 minutes between sets

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Michelle K. showin' some nice burpees during yesterday's WOD

Yesterday's Metcon results

Practice Rope Climbs EVERY Day This Week...

Following class, if you are willing, the ropes will be lowered for 10 minutes of skill work.

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Workout Of the Day

A.) 2 Touch & Go Snatches (full squat) every minute on the minute for 6 minutes

*Use 70% of 1RM

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B.) For Time:

Run 400 meters

20 Burpees

20 GHD Sit Ups

Run 400 meters

15 Burpees

15 GHD Sit Ups

Run 400 meters

10 Burpees

10 GHD Sit Ups

*20 minute time limit

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Patty T. and Breandan taking on "Ricky" during Benchmark yesterday

Benchmark Results

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

 

Benchmark Sunday!

WOD drawn at 9am.

Please arrive NO later than 9:30am

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CBCF Kids take on a sprint

Daily WOD results