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Dancer - 12-15-18
Teams of 3
2 Rounds (30 Minute Cap)
20 Shuttle Runs (Each)
100 Dumbbell Snatches (50/35)
20 Shuttle Runs (Each)
100 Box Jump Overs (24/20)
20 Shuttle Runs (Each)
100 Thrusters (95/65)


Dasher - 12-14-18
2 Rounds:
50 Double Unders
25 Hang Power Cleans, 95/65
50 Double Unders
25 Push Press, 95/65
50 Double Unders
25 Burpees

Cupid - 12-13-18
2 Rounds:
5 Rounds of “Cindy”
50/35 Calorie Bike or Ski
5 Rounds of “Cindy”
50/35 Calorie Ski or Bike
1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats


Christine - 12-12-18
“Christine”
3 Rounds
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)


Comet - 12-11-18
5 Rounds:
4 Minute AMRAP:
25/18 Calorie Bike
25 Kettlebell Swings (53/35)
Max Shuttle Sprints in Time Remaining
*Rest 4 Minutes Between

Blitzen - 12-10-18
Build to a Heavy Complex: Every 2 Minutes x 6(climbing)
“Macho Man” 3 Power Cleans + 3 Front Squats + 3 Push Jerks

12 Minute AMRAP:
3 Rounds of “Macho Man” (135/95)
15 Toes to Bar


Christmas Vacation - 12-09-18
For Time:
50/35 Calorie Bike
20 Jumping Reverse Lunges
40/30 Calorie Bike
20 Jumping Reverse Lunges
30/20 Calorie Bike
20 Jumping Reverse Lunges
20/15 Calorie Bike
20 Jumping Reverse Lunges
10/7 Calorie Bike
20 Jumping Reverse Lunges


The Holiday - 12-08-18
5 Rounds:
1:00 Burpee Box Jumps (24/20)
1:00 Hang Power Snatches (95/65)
1:00 Calorie Row
1:00 Rest

Nightmare Before Christmas - 12-07-18
Deadlift: 3 Minutes per rep scheme
Heavy Set of 6, Heavy Set of 4, Heavy Set of 2

15 Minute AMRAP:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)




Bad Santa - 12-06-18
Teams of 2
20 Minute AMRAP:
4 Rope Climbs
400 Meter Ski
16 Dumbbell Snatches (70/50)

Gremlins - 12-05-18
Pausing Front Squat: Build to Heavy Single (3 Second Pause)

3 Rounds
30/21 Calorie Row
30 Kettlebell Swings (53/35)
30 Front Squats (95/65)

Miracle on 34th Street - 12-04-18
Every 4 Minutes x 5 Rounds
15/10 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

Jackie - 12-03-18
Squat Clean & Jerk: 2 Reps Every 1:30 x 8(climbing)


For Time:
1,000 Meter Row
50 Thrusters (45/35)
30 Pull-ups

Polar Express - 12-02-18
35 Minute AMRAP:
10 Power Cleans (135/95)
15/10 Cal Row
10 Bench Press (135/75)
15/10 Calorie Bike
10 Handstand Push-Ups
15/10 Cal Ski

Die Hard - 12-01-18
Teams of 3
5 Rounds (30 Minute Cap):
100/70 Calorie Bike
50 Deadlifts
40 Hang Power Cleans
30 Push Jerks

Round 1: 95/65
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

Home Alone - 11-30-18
18 Minute AMRAP:
5 Round Buy-In:
250/200 Meter Row
10 Overhead Squats (95/65)

*In Time Remaining:
Max Rounds of “Cindy”

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

The Grinch - 11-29-18
Every 3 Mins X 5 rounds
20/15 Bike Cals
8 DB Box Step Overs 50/35
REST 5 MINS
Every 3 Mins X 5 rounds
20/15 Ski Cals
15 Burpees
Rudolph - 11-28-18
10 mins to establish a heavy single power clean.

12 min AMRAP
20 DU, 1 Power Cleans 165/115
20 DU, 2 Power Cleans 165/115
20 DU, 3 Power Cleans 165/115
.........UP BY 1 for 12 mins
Frosty - 11-27-18
20 min AMRAP
10 Thrusters 135/95
20/15 Bike cals
15 Chest to Bar pull-ups
Elf - 11-26-18
5 Minute AMRAP:
Buy in: 100 Double Unders
Immediately Into…
12 Power Snatch (75/55)
4 Burpee Box Jump Overs (24/20)
*Rest 5 Minutes
5 Minute AMRAP:
Buy in: 100 Double Unders
Immediately Into…
8 Power Snatch (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
5 Minute AMRAP:
Buy in: 100 Double Unders
Immediately Into…
4 Power Snatch (115/75)
4 Burpee Box Jump Overs (24/20)



Hoe, HO, Hoe, - 11-25-18
5 Rounds:
15 Hang Squat Cleans (135/95)
15 Push Jerks (135/95)


Doner and Blitzen - 11-24-18
Teams of 2
1,000 Meter Row
100 Pull Ups
200 Push Ups
300 Air Squats
200 Sit Ups
100 Burpees
1,000 Meter Row

Tryptophan - 11-23-18
Teams of 3
3 Rounds:
4 Minute Row for Calories
3 Minute Bike for Calories
2 Minute Burpees Over Rower

Everything but the Kitchen Sink - 11-22-18
Teams of 2
For Time: (35 Minute Cap)
50 Power Snatch (135/95)
250 Wallballs (20/14)
Directly into….
42-30-18
Deadlifts (225/155)
Calorie Bike
Directly into….
42-30-18
Front Squats (135/95)
Toes to Bar


Green Bean Casserole - 11-21-18
Tabata: Push Jerk (95/65)
*Rest 3 minutes
Tabata: Chest-to-Bar Pull-Up
*Rest 3 minutes
Tabata: Push-Up
*Rest 3 minutes
Tabata: Sumo Deadlift High Pulls (95/65)
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.


Mashed Taters - 11-20-18
Hang Power Clean: 1 Rep EMOM x 10 (climbing)

For Time:
21 Hang Power Cleans (135/95)
21 Lateral Barbell Burpees
100 Double Unders
15 Hang Power Cleans (135/95)
15 Lateral Barbell Burpees
75 Double Unders
9 Hang Power Cleans (135/95)
9 Lateral Barbell Burpees
50 Double Unders


Gizzard - 11-19-18
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/75)


Sambucol - 11-18-18
10 Minute AMRAP:
Bike/Ski for Calories
On the 1:00 – 2 Dumbbell Power Snatches
On the 2:00 – 4 Dumbbell Power Snatches
On the 3:00 – 6 Dumbbell Power Snatches
On the 4:00 – 8 Dumbbell Power Snatches
On the 5:00 – 10 Dumbbell Power Snatches
On the 6:00 – 8 Dumbbell Power Snatches
On the 7:00 – 6 Dumbbell Power Snatches
On the 8:00 – 4 Dumbbell Power Snatches
On the 9:00 – 2 Dumbbell Power Snatches
Dumbbell: (50/35)

TheraFlu - 11-17-18
Teams of 2
For Time:
75 Power Snatch (75/55)
20 Box Jumps (24”/20”)
65 Thrusters (95/65)
20 Box Jumps (24”/20”)
55 Hang Power Cleans (135/95)
20 Box Jumps (24”/20”)
45 Push Jerks (155/105)
20 Box Jumps (24”/20”)

Zicam - 11-16-18
Deadlift: 3 Minutes per rep scheme
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

7 Minute AMRAP:
Wallballs (20/14)
*EMOM 5 Deadlifts (225/155)

Mucinex - 11-15-18
For Time:
60/45 cal bike
30 Power Cleans (185/135)
60/45 cal bike

Alka-Seltzer - 11-14-18
Overhead Squat: 3 Rep Every 1:30 x 8(climbing)

For Time:
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats (95/65)


DayQuil - 11-13-18
5 Minute AMRAP:
Buy-In: 500 Meter Row
Followed By…
21 Chest to Bar Pull-ups
21/15 Calorie Bike
*Rest 5 Minutes
5 Minute AMRAP:
Buy-In: 500 Meter Row
Followed By…
15 Toes to Bar
15/10 Calorie Bike
*Rest 5 Minutes
5 Minute AMRAP:
Buy-In: 500 Meter Row
Followed By…
9 Pull-ups
9/6 Calorie Bike

Elmsy - 11-12-18
For Time:
400 meter run*
then...
10 rounds of:
10 push ups
10 kettle bell swings 24/16 kg
10 box jumps 24/20 in
then....
400 meter run*

* wear a weight vest (carry sandbag for run 35/20)
Hopscotch - 11-11-18
Deadlift: 10 minutes to find a heavy set of 3

3 Rounds:
25 Deadlifts (135/95)
200 Meter Ski
25 Wallballs (20/14)
200 Meter Row

Checkers - 11-10-18
Teams of 3
For Time (30 Minute Cap):
50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24/20)
*Directly Into…
50-40-30-20-10:
Toes to Bar
Power Snatches
Round 1 Barbell: 75/55
Round 2 Barbell: 95/65
Round 3 Barbell: 115/75
Round 4 Barbell: 135/95
Round 5 Barbell: 155/105

Cats Cradle - 11-09-18
Squat Clean and Jerk: 1 Rep every 1:30 x 6(climbing)

3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run

Pick-up Sticks - 11-08-18
Back Squat: 5 Reps Every 3 Minutes x 3

12 Minute AMRAP:
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
45 Air Squats

Hangman - 11-07-18
5 Minute AMRAP:
Buy-In: 35/25 Calorie Bike
Directly Into..
12 Deadlifts (185/135),
12 Lateral Barbell Burpees
*Rest 5 Minutes
5 Minute AMRAP:
Buy-In: 25/18 Calorie Bike
Directly Into..
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
*Rest 5 Minutes
5 Minute AMRAP:
Buy-In: 18/13 Calorie Bike
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees


Chutes and Ladders - 11-06-18
21-18-15-12-9:
Wallballs (20/14)
Pull-ups
Calorie Row
200 Meter Run/Ski After Each Round


Tic Tac Toe - 11-05-18
15 Minute AMRAP:
60 Double Unders
20/15 Calorie Bike
10 Push Jerks (165/110)




FALL BRAWL! - 11-03-18
come cheer your friends
Teddy Ruxpin - 11-02-18
Front Squat: Tempo Heavy Single
5 seconds down, 3 second pause.

12 Minute AMRAP:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Bike
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Bike
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Bike
….
Up by (3’s) until finish.

Annabelle - 11-01-18
For Time:
70/50 Calorie Row
50 AbMat Sit-ups
30 Wreck Bag Cleans (50/35)
50 AbMat Sit-ups
70/50 Calorie Row

Jason Voorhees - 10-31-18
3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)

Michael Myers - 10-30-18
Power Clean: Build to Heavy Touch and Go 5-Rep

3 Minute AMRAP:
12/9 Calorie Bike
9 Power Cleans (115/75)
*Rest 3 Minutes
3 Minute AMRAP:
12/9 Calorie Bike
7 Power Cleans (135/95)
*Rest 3 Minutes
3 Minute AMRAP:
12/9 Calorie Bike
5 Power Cleans (155/105)

Freddy Kruger - 10-29-18
4 Rounds:
1 Minute Toes to Bar
1 Minute Reverse Lunges
1 Minute Single Arm Dumbbell Push Press (50/35)
1 Minute Box Jumps (24/20)
1 Minute Rest

NO - 10-28-18
EMOM x 20 (5 Rounds):
Minute 1: 15 Burpees
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: Max Calorie Row
Minute 4: Rest

More New Toys - 10-27-18
Teams of 3
For Time (30 Minute Cap):
1,200 Meter Wreck Bag Run (50/35)
150/100 Calorie Bike
100 Hang Power Cleans (115/75)
80 Thrusters (115/75)
60 Squat Cleans (115/75)

Lance Legstrong - 10-26-18
Teams of 2
12 Minute Cap
100/70 Calorie Bike
80 Toes to Bar
60 Dumbbell Box Step Overs (24”/20”-50’s/35’s)
Max Ring Muscle Ups

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