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Peony - 03-21-19
Alternating EMOM x 35 (7 Rounds)
Minute 1: Row
Minute 2: Bike
Minute 3: Ski
Minute 4: Shuttle Run
Minute 5: Rest

forsythia - 03-20-19
3 Position Power Snatch: Every 1:30 x 7(climbing)

For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/75)

Tulip - 03-19-19
Every 4 Minutes x 5:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/10 Calorie Bike
*Score is slowest round

daffodil - 03-18-19
Pausing Push Jerks: Every 2 Minutes x 6 (climbing)
2 Pausing Push Jerks (2sec. pause in dip) + 1 Push Jerk
*10 Ring Rows after each Set

15 Minute AMRAP:
45 AbMat Sit-ups
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
15 Dumbbell Goblet Squats (50/35)

Leprechaun - 03-17-19
For Time:
100 Double-Unders, 50 Wreck Bag Lunges, 25 Pushups
80 Double-Unders, 40 Wreck Bag Lunges, 20 Pushups
60 Double-Unders, 30 Wreck Bag Lunges, 15 Pushups
40 Double-Unders, 20 Wreck Bag Lunges, 10 Pushups
20 Double-Unders, 10 Wreck Bag Lunges, 5 Pushups

Dreamcatcher - 03-16-19
Teams of 2
25 Minute AMRAP:
5 Squat Clean Thrusters (115/75)
10/7 Calorie Bike
*Relay style


19.4 - 03-15-19
For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men: 95 lb.
Women: 65 lb.
Four Leaf Clover - 03-14-19
20 Minute AMRAP:
15 Calorie Ski/Row
10 Burpees

Rabbits Foot - 03-13-19
Snatch Complex: Every 1:30 x 6(climbing)
1 Power Snatch + 2 Overhead Squats

15 Minute AMRAP:
5 Power Snatches (115/75)
10 Overhead Squats (115/75)
15 Hang Power Cleans (115/75)
20/15 Calorie Row
50 Double Unders

Penny - 03-12-19
Deadlift: 10 Minutes to Build to a Heavy Set of 3

4 Rounds:
21 Deadlifts (135/95)
15 Box Jump (24/20)
9 Push Jerks (135/95)

Horseshoe - 03-11-19
For Time:
75 Med-Ball Cleans (20/14)
35/25 Calorie Bike
10 Rounds of Strict “Cindy”
1 Round of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats





Warren Wiggins - 03-10-19
Bench Press: 5 Reps Every 2 Minutes x 6(Climbing)
10 Bent Over Rows, after each set.

5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s)
9 KB Bench Press (53's/35's)

Vera Violet Vin - 03-09-19
Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/75)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs


19.3 - 03-08-19
19.3
Silly Sammy Slick - 03-07-19
Every 5 Minutes x 4 Rounds:
21-15-9
Calorie Row (Women 15-10-5)
Air Squats


Rosy Robin Ross - 03-06-19
Push Jerk: 3 Reps Every 1:30 x 7 (Climbing)

15 Minute AMRAP:
60 Double Unders
30/21 Calorie Bike
10 Push Jerks (165/110)


Little Lola Lopp - 03-05-19
18 Minute AMRAP:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups (Scale DB Strict Press)
9 Front Squats (155/105)
12 Strict Pull-ups

David Donald Doo - 03-04-19
Every 4 Minutes x 6 Rounds:
12 Dumbbell Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles


Fox in Sox - 03-03-19
In Teams of 2
20 Minute AMRAP:
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)







Green Eggs and Ham - 03-02-19
Teams of 3
For Time: (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

100/75 Calorie Bike

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

100/75 Calorie Bike

1 Round:
30 Deadlifts (185/125)
30 Hang Power Cleans (185/125)
30 Push Jerks (185/125)


19.2 - 03-01-19
8 min AMRAP + bonus time
25 Toes to Bar
50 Double Unders
15 Squat Cleans 135/85
25 Toes to Bar
50 Double Unders
13 Squat Cleans 185/115


Time extends 4 mins each time a round is completed.

*reps decrease. Weight increases.
Oh the Places You'll go - 02-28-19
10 Minute AMRAP: Row for Meters
On the 0: 1 Kettlebell Swing
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings
Kettlebell: 53/35
*Rest 5 Minutes
10 Minute AMRAP: 2-4-6-8-10-…..
10 Meter Shuttle Sprints
Slam Balls 30/20

Hop on Pop - 02-27-19
5 Minute AMRAP:
15 Barbell Facing Burpees
18 Power Cleans (155/105)
21/15 Calorie Bike
*Rest 5 Minutes
5 Minute AMRAP:
15 Barbell Facing Burpees
18 Power Cleans (135/95)
21/15 Calorie Bike
*Rest 5 Minutes
5 Minute AMRAP:
15 Barbell-Facing Burpees
18 Power Cleans (115/75)
21/15 Calorie Bike

One Fish, Two Fish, Red Fish, Blue Fish - 02-26-19
Snatch Complex: EMOM x 10(climbing)
1 Hang Power Snatch + 1 Power Snatch

15 Minute AMRAP:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups (scale=10 Pull Ups)


The Cat in the Hat - 02-25-19
Front Squat: Every 1:30 x 8 (Reps 5-5-3-3-1-1-1-1)

21-15-9
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)


Seabreeze - 02-24-19
3 Rounds:
200′ Dumbbell Farmers Carry
20 Dumbbell Bench Press
200′ Dumbbell Front Rack Carry
20 Dumbbell Deadlifts
Dumbbells: (50’s/35’s)

White Russian - 02-23-19
Partner WO:
30 C&J @ 95/65
25 C&J @135/95
20 C&J @185/125
15 C&J @205/135
10 C&J @225/155
OPEN 19.1 - 02-22-19
15 MIN AMRAP
19 Wallballs 20/14
19 Cals on Rower
Daiquiri - 02-21-19
For Time:
50/35 Calorie Bike
40 Slam Balls (30/20)
2,000 Meter Row
40 Slam Balls (30/20)
50/35 Calorie Bike

Cosmopolitan - 02-20-19
Tempo Back Squat: 2 Reps Every 1:30 x 7(climbing)
*5 seconds down, 3 seconds pause

For Time:
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)
*After Each Round: 30 Double Unders



Old Fashioned - 02-19-19
Deadlift: 10 Minutes to work to a heavy set of 3

16 Minute AMRAP:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)


Margarita - 02-18-19
5 Minute AMRAP:
27/20 Calorie Row
27 Thrusters (115/75)
27 Chest to Bar Pull-ups
*Rest 5 Minutes
5 Minute AMRAP:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
*Rest 5 Minutes
5 Minute AMRAP:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

Gin Fizz - 02-17-19
5 Rounds:
12 WreckBag Reverse Lunges (50/35)
9 Power Cleans (115/75)
6 Strict Handstand Push-ups


Gimlet - 02-16-19
Teams of 3 (30:00 Time Cap)
For Time:
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (135/95)
15 Rope Climbs
50 Power Snatches (115/75)
75 Box Jump Overs (24/20)
100/70 Calorie Row

Sidecar - 02-15-19
Hang Squat Clean: 1 Rep EMOM x 10 (climbing)

For Time:
50 Burpees
40/30 Calorie Bike
30 Hang Squat Cleans (115/75)

Hanky Panky - 02-14-19
Every 3 Minutes x 5 Rounds:
21 Plate Hops
12 Shuttle Sprints
6 Deadlifts (climbing)
*Rest 3 Minutes
EMOM x 10
15 Plate Bench Press (45/25)
15 Ground to Overhead w/plate (45/25)

Painkiller - 02-13-19
Snatch: 1 Rep EMOM x 10 (climbing)

18 Minute AMRAP:
20/15 Calorie Bike
3 Rounds of “Cindy”
10 Power Snatches (115/75)

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

NO 4,5 or 6pm tonight! - 02-12-19
That means..... go home.
Mojito - 02-11-19
Push Jerk: 3 Reps Every 2 Minutes x 6(climbing)
*9 Ring Rows after each Set

For Time:
1,000 Meter Row
*Directly into…
3 Rounds
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

Naked Bootleg - 02-10-19
6 Rounds
20/15 Calorie Row
20 10 Meter Shuttle Sprints


Double Reverse - 02-09-19
Teams of 2
For Time: (30 Minute Cap)
100/75 Calorie Bike
100 Deadlifts (135/95)
50 Lateral Barbell Burpees

75/50 Calorie Bike
75 Hang Power Cleans (135/95)
35 Lateral Barbell Burpees

50/35 Calorie Bike
50 Push Jerks (135/95)
25 Lateral Barbell Burpees


Reverse Flea Flicker - 02-08-19
Squat Complex: EMOM x 10(across @ 60% of 1rm Front Squat)
Minute 1: 3 Front Squats
Minute 2: 6 Back Squats

3 Rounds:
500 Meter Row
12 Front Squats (155/105)
21 Box Jump Overs (24/20)

Statue of Liberty - 02-07-19
Strict Press: Every 1:30 x 6(climbing) Reps 5-5-3-3-1-1

15 Minute AMRAP:
10 Strict Toes to Bar
10 Strict Presses (95/65)
100′ Wreck-Bag Walking Lunges 50/35

Hook and Ladder - 02-06-19
5 Minute AMRAP:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
*Rest 5 Minutes
5 Minute AMRAP:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
*Rest 5 Minutes
5 Minute AMRAP:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Hail Mary - 02-05-19
2 Power Cleans + 1 Push Jerk: Every 1:30 x 8(climbing)

3 Rounds
15/10 Calorie Bike
21 Pull-ups
*Directly into…
3 Rounds
9 Power Cleans (115/75)
9 Push Jerks (115/75)

Fumblerooski - 02-04-19
1 Power Snatch + 2 Overhead Squats: Every 1:30 x 8(climbing)

15 Minute AMRAP:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

Ravioli - 02-03-19
Deadlift: Build to a Heavy Set of 5

7 Rounds:
21 AbMat Sit-ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)


Rigatoni - 02-02-19
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)

100/75 Calorie Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/75)
30 Toes to Bar
30 Thrusters (115/75)

100/75 Calorie Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)


Fight Gone Bad - 02-01-19
3 Rounds: 1 Minute at Each Station
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest

Macaroni - 01-31-19
20 Minute AMRAP:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (70/50)

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