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Shake Me - 04-19-19
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower
Urgent - 04-18-19
For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

No More Tears - 04-17-19
18 Minute AMRAP:
21/15 Calorie Assault Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (50's/35's)
15 Dumbbell Front Squats (50's/35's

Grace - 04-16-19
For Time:
30 Clean and Jerks (135/95)
Marathon Monday - 04-15-19
2 Rounds For Time:
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)

Love Bites - 04-14-19
5 Rounds
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wreck Bag Reverse Lunges (50/35)


Mental Health - 04-13-19
3 Position Power Clean
In Teams of 3:
12 Minutes to Build to a Heavy Complex
(One barbell, score is the sum of all 3 weights)

*Rest 3 Minutes

Teams of 3:
15 Minute AMRAP:
12/9 Calorie Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/105)
*Waterfall style

Round and Round - 04-12-19
Teams of 2:
6 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row
*3 Rounds Each, Switching After Complete Rounds*


Rocket Queen - 04-11-19
Bench Press: 3 Reps Every 2 Minutes x 6
*10 Ring Rows after Set

12 Minute AMRAP:
10/7 Calorie Bike
20 Push-ups
10 Toes to Bar

Kickstart My Heart - 04-10-19
Snatch: 1 Rep EMOM x 9(climbing)

For Time:
50 Wall Balls (20/14)
40 Deadlifts (135/95)
30 Box Jumps (24/20)
20 Handstand Push Ups
10 Snatches (135/95)

Here I go Again - 04-09-19
8 Minute AMRAP:
30 Double Unders
10 Hang Power Cleans (155/105)
5 Push Jerks (155/105)
*Directly into….
5 Minutes to find a 1RM Clean & Jerk

Unskinny Bop - 04-08-19
Overhead Squat: 3 Reps Every 2 Minutes x 6(climbing)

21-15-9-15-21
Calorie Row
Alt. DB Snatch (50/35)
Pull Ups

Braveheart - 04-07-19
For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)
15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)
12 – 9 – 6
Lateral Barbell Burpees
Thrusters (95/65)

Groundhog Day - 04-06-19
Teams of 2
8 Rounds:
15 Wallballs (20/14)
15/10 Calories, Bike
15 Wallballs (20/14)
*Alternate full Rounds with Partner

Good Will Hunting - 04-05-19
Snatch Complex: EMOM x 10(Climbing) *Rest a full Minute after Round 5
1 Power Snatch + 1 Squat Snatch

12 Minute AMRAP:
8 Pull-ups
10 Power Snatches (95/65)
12 Lateral Barbell Burpees

Dazed and Confused - 04-04-19
50 Rounds:
1 Burpee on Dumbbells
1 Dumbbell Cluster
2 Dumbbell Box Step Overs (24”/20”)
RX=50’s/35’s

Forest Gump - 04-03-19
Back Squat: 5 Reps Every 2 Minutes x 5
*5 Ring Dips after each Set

For Time:
1,000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar

Fight Club - 04-02-19
Every 5 Minutes x 5 Rounds
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)


19.5 - 04-01-19
For Time:
33-27-21-15-9
Thrusters 95/65
Chest to Bar Pull-ups
Home Alone - 03-31-19
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
*After Each Round:
15 AbMat Sit-ups
30 Double Unders


Titanic - 03-30-19
Teams of 3

75/50 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55)
75/50 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)
75/50 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/75)
75/50 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)
75/50 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)

Jurassic Park - 03-29-19
Every 5 Minutes x 5 Rounds:
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches (50/35)
10 Chest to Bar Pull-ups
15/10 Calorie Bike


Matrix - 03-28-19
5 Rounds:
1 Minute Row
1 Minute Medicine Ball Squat Cleans (20/14)
1 Minute AbMat Sit-ups
1 Minute Rest

Roger Rabbit - 03-27-19
Overhead Squat: 10 Minutes to Build to a Heavy Single

12 Minute AMRAP:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Clueless - 03-26-19
5 Rounds:
4 Minute AMRAP:
21/15Calorie Bike
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between
The Big Lebowski - 03-25-19
Alternating With a Partner Every 2 Minutes x 8 Rounds (32 Minutes)
Partner 1:
8 Deadlifts (225/155)
8 Handstand Push-Ups (Scale: Pike Push-Up)
Partner 2:
8 Power Cleans (135/95)
8 Ring Dips (Scale: Jumping Ring Dips)


Pulp Fiction - 03-24-19
Strict Press: Build to a Heavy Set of 3

5 Rounds
10 Strict Press (75/55)
20 Front Rack Reverse Lunges (75/55)

aftermath - 03-23-19
Teams of 3
25 Minute AMRAP:
15/12 Calorie Bike
12 Kettlebell Swings (53/35)
9 Burpees
**Complete Full Rounds Before Switching**

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

19.5 - 03-21-19
33-27-21-15-9
Thrusters
Chest to Bar Pull-ups
RX- 95/65
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.

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