Central Bucks CrossFit Blog

  
 Welcome to the Central Bucks CrossFit WOD blog. WOD stands for workout of the day - we post a workout here every day. This is the workout that everyone at Central Bucks CrossFit completes. Every workout is scaled for each individual and can be modified to meet anyone's fitness level.

• Read more on scaling our workouts here.

• Bookmark this page: http://centralbuckscrossfit.typepad.com/central_bucks_crossfit/

   

Workout Of the Day

A.) Bench Press

15 minutes to establish a 5RM

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B.) CBCF Whole Life Challenge Baseline WOD 2014

AMRAP in 15 minutes:

1000 meter row

+

AMRAP in the remaining time:

10 Thrusters

10 Over-the-Bar Burpees

10 Pull Ups

 

Workout Of the Day

A.) Front Squat/Back Squat

4 sets

7 F.S./13 B.S. @ 70% of 1RM Front Squat

*Rest 2:00

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B.) 3 rounds:

20 Box Jumps

10 Hang Power Cleans (155/105)

20 Toes to Bar

Workout Of the Day

A.) Snatch Grip Push Press

5 X 5, rest 90 seconds

(If you are struggling with the mobility needed for this movement, you will just do standard push press)

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B.) 4 rounds:

10 HSPU

20 KB Swings

30 Calorie Row

*20 minute time cap

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Jacquie - distinct C2B, no mistaking it!

Workout Of the Day

A.) 20 minutes to establish a 1RM Hang Clean & Jerk

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B.) AMRAP in 12 minutes:

100 Wall Ball

75 Double Unders

30 C2B Pull Ups

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C.) Tabata Abmat Sit Ups

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9-7-5 results

 

Workout Of the Day

A.) Front Squat/Back Squat

4 sets

7 F.S./ 13 B.S. @ 94% of what you used on 1/2/14

*90 seconds rest between sets!

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B.) 9 – 7 – 5 reps for time:

Snatch (use a load that allows you to catch in the squat, I don’t care if it’s a 15# training bar, work on the SKILL!)

Muscle Ups (sub will be same number of pull ups & dips per round)

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Benchmark "Klepto" Collage

First Benchmark Sunday Of The New Year!

9AM!

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The Men (apparently) Admire Jess' Awesome Wall Climbs

 

Yesterday's Results

Workout of the Day

A.) 15 minutes to establish a 1RM Thruster (from the rack)

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B.) "Hercules"

21-15-9

Hang Squat Clean Thrusters (95/65)

Toes to Bar

*Perform 5 Wall Climbs following each round

(not from the rack)

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 Snow Day Results

6:30 and 9AM Classes Cancelled Today

 

Noon and 4pm classes are still on

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Workout Of the Day

A.) 15 minutes to establish a 1RM:

3-Postion Clean + 1 Jerk

(Floor, Knees, Hip)

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B.) 5 Rounds:

30 Double Unders

5 Power Snatches (135/95)

*20 minute time cap

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Workout Of the Day

Happy New Year!

This next squat cycle will be based off of your 1RM Front Squat. You should know what that number is. We last tested it on 11/29/13.

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A.) Hang Snatch – 3 X 3, heaviest possible

*this will serve as a warm up for Part B; this should  will take NO LONGER than 10 minutes

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B.) Front Squat/Back Squat

4 sets X 7 F. S./13 B.S.@ 65% (of max FS) – rest 2:00

 

Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats (same weight). Do not rest while switching from Front to Back Squats.

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C.) CrossFit Games Open WOD 12.1

AMRAP in 7:00

Target Burpees

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Your December PRs

 

Happy New Year!

"ANGIE" 2013 Collage

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See You All Tomorrow!