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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

Diane - 10-25-18
Every 1:30 x 7:
7 Dumbbell Strict Presses
7-6-5-4-3-2-1 Deadlifts


21-15-9
Deadlifts (225/155)
Handstand Push-Ups


Team Lyon - 10-24-18
Clean and Jerk: 1 Rep EMOM X 8(Climbing)

Teams of 2
12 Minute AMRAP
7 Squat Cleans (135/95)
7 Shoulder to Over Head (135/95)
7 Burpee Chest to Bar Pull-Ups


Karen - 10-23-18
0-10 mins
For Time:
150 Wallballs 20/14

10-20 Minutes:
2K Row


New Toys - 10-22-18
For Time:
800 Meter Run
21 Power Snatch (135/95)
400 Meter Wreckbag Run (50/35)
21 Burpee Box Jump Overs (24/20)

Bouillabaisse - 10-21-18
3 Rounds:
45 AbMat Sit-ups
30/21 Calorie Row
15 Hang Power Cleans (115/75)

Minestrone - 10-20-18
For Time:
1 Mile Run
10 Rounds: of “Bergeron Beep Test” (75/55)
*1 Round of “Bergeron Beep Test”:
7 Thrusters, 7 Pull-ups, 7 Burpees


Gumbo - 10-19-18
14 Minute AMRAP:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders

Borscht - 10-18-18
3 Rounds:
200 Meter Farmers Carry (53’s/35’s)
400 Meter Run
800 Meter Row

Tomato Bisque - 10-17-18
30-20-10:
Kettlebell Swings (53/35)
Calorie Bike
*Directly into…
10-20-30:
Deadlifts (135/95)
Calorie Row

Italian Wedding - 10-16-18
Front Squat: Every 1:30 x 8 (3-3-2-2-1-1-1-1Reps)

For Time:
1,200 Meter Run
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees

Chicken Noodle - 10-15-18
S2OH: Every 1:30 x 8 (3-3-2-2-1-1-1-1Reps)

12 Minute AMRAP:
2 Push Presses (115/75)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/75)
4 Toes to Bar
4 Box Jump Overs (24/20)
*Up by (2) reps until the finish.

Eloise - 10-14-18
21 Minute AMRAP:
21 Ab-Mat Sit Ups
14 Med-Ball Jumping Squats 20/14
7 Deadlifts 205/125




Blanche - 10-13-18
Teams of 3:
2 Rounds For Time (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell-Facing Burpees
Round 1: 135/95
Round 2: 115/75

Louise - 10-12-18
For Time:
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats
RX: (95/65)

Eleanor - 10-11-18
18 Minute AMRAP:
30/20 Calorie Bike
25 AbMat Sit-ups
20 Dumbbell Box Step-ups
(35’s/20’s to a 20″ Box)

Betty - 10-10-18
3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds
There is no rest between rounds.
Men: 155 lb.
Women: 105 lb.

Doris - 10-09-18
4 Rounds:
400 Meter Run
12 Dumbbell Snatches (70/50)
15 Chest to Bar Pull-ups

Gertrude - 10-08-18
Teams of 3, For Max Reps:
0:00 – 5:00 – Front Squats
5:00 – 10:00 – Row for Calories
10:00 – 13:00 – Rest
13:00 – 18:00 – Back Squats
18:00 – 23:00 – Bike for Calories
*Squat Loads Increase Every 30 Reps:
Front Squats: (115/75), (135/95), (Max 155/105)
Back Squats: (155/105), (185/135), (Max 225/155)


Edmund - 10-07-18
Bench Press: 5 Reps Every 2 Minutes x 5 (climbing)
*10 Ring Rows after each set of bench

18 Minute AMRAP:
15/10 Calorie Bike
14 Jumping Lunges
13 AbMat Sit-Ups
12 Hand-Release Push-ups

Ronald - 10-06-18
5 Minute AMRAP:
15-12-9
Power Snatches (75/55)
Pull-ups
*Rest 5 minutes
5 Minute AMRAP:
15-12-9
Clean and Jerks (75/55)
Handstand Push-ups
*Rest 5 minutes
5 Minute AMRAP:
15-12-9
Thrusters (75/55)
Toes to Bar


Bernard - 10-05-18
Front Squat: 3 Reps Every 1:30 x 8 (climbing)

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)


Hank - 10-04-18
Strict Press: 1 Rep EMOM x 5
Push Press: 3 Reps Every 1:15 x 4
Push Jerk: 5 Reps Every 1:30 x 3

10 Minute AMRAP:
7/5 Calorie Bike
10 Wallballs (20/14)


Francis - 10-03-18
For Time:
1 Mile Run
100 Double Unders
30 Deadlifts (185/135)
800 Meter Run
50 Double Unders
20 Deadlifts (185/135)
400 Meter Run
25 Double Unders
10 Deadlifts (185/135)



Wilbur - 10-02-18
For Time:
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
30/21 Calorie Assault Bike
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Assault Bike
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit

Harold - 10-01-18
3-Position Power Snatch: Every 1:30 x 6 (climbing)
(high hang, knee-level, floor)

3 Rounds:
400 Meter Run
20 Dumbbell Snatches (50/35)
15/10 Calorie Bike


El Toro - 09-30-18
For Time:
21-18-15-12-9:
Dumbbell Strict Presses (35’s/20’s)
*After Each Round:
200 Meter Burden Run (45/25)


Kumba - 09-29-18
Teams of 3,
25 Minute AMRAP:
40 CTB Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters
Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/75
Round 4 – 135/95
Round 5 (AMRAP in Time Remaining) – 155/105


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