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Viper - 09-28-18
3-Position Squat Clean: EMOM x 8
(high hang, knee-level, floor)

3 Rounds:
Row 500 Meters
Run 400 Meters
*Rest 3:00 between rounds.

Manta - 09-27-18
3 Rounds:
50/35 Calorie Bike
200 Meter Farmers Carry (50’s/35’s)
3 Rope Climbs

Kingda Ka - 09-26-18
20 Minute AMRAP:
30 Overhead Squats (95/65)
30 Box Jumps (24″/20″)
30 Toes to Bar
30 Calorie Row



Full Throttle - 09-25-18
For Time:
15/10 Calorie Bike
21 Deadlifts (225/155)
15/10 Calorie Bike
18 Strict Handstand Push-ups (Scale: DB Strict Press)
15/10 Calorie Bike
15 Deadlifts (225/155)
15/10 Calorie Bike
12 Strict Handstand Push-ups (Scale: DB Strict Press)
15/10 Calorie Bike
9 Deadlifts (225/155)
15/10 Calorie Bike
6 Strict Handstand Push-ups (Scale: DB Strict Press

Takabisha - 09-24-18
Hang Power Clean: Heavy Set of 3

Teams of 3:
3 Rounds For Time:
45 Hang Power Cleans (155/105)
60 Synchro Air Squats
60/45 Calorie Row

Big Bad Wolf - 09-23-18
Alternating EMOM x 16 (8 Rounds):
Even: 10 Hand Release Push-ups + 30 Double Unders
Odd: Max Calorie Row

Edgar Balthazar - 09-22-18
For Time:
30 Chest to Bar Pull-ups
800 Meter Run
15 Power Snatches (135/95)
800 Meter Run
15 Power Snatches (135/95)
800 Meter Run
30 Chest to Bar Pull-ups

Govenor Ratcliffe - 09-21-18
For Time:
1,000 Meter Row
*Directly Into…
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

Shere Khan - 09-20-18
5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest

Cruella De Vil - 09-19-18
Thruster: 3 Reps Every 1:30 x 8 (climbing)

2 Rounds:
400 Meter Run
21 Thrusters (95/65)

Hades - 09-17-18
5 Minute AMRAP:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)
*Rest 5 Minutes
5 Minute AMRAP:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)
*Rest 5 Minutes
5 Minute AMRAP:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)

Captain Hook - 09-16-18
For time:
21 Deadlifts (225/155)
Run 400 meters
18 Deadlifts (225/155)
Run 400 meters
15 Deadlifts (225/155)
Run 400 meters
12 Deadlifts (225/155)
Run 400 meters

Maleficent - 09-15-18
Teams of 3
For Time (30 Minute Cap):
400 Meter Team Run (50/35)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Team Run (50/35)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Team Run (50/35)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

Gaston - 09-14-18
3-Position Power Snatch: Every 1:30 x 7(climbing)

12 Minute AMRAP:
12 Lateral Barbell Burpees
9 Power Snatches (115/75)
6 Bar Muscle-Ups

Ursula - 09-13-18
Front Squat: 5 Reps Every 1:30 x 5(climbing)

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

Jafar - 09-12-18
18 Minute AMRAP:
12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

911 Always Remember - 09-11-18
Always Remembered”
Teams of 2:
Buy-in: 2001m Row
Then,
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95#)
Buy-out: 2977m Row

Scar - 09-10-18
with a partner
AMRAP 20 mins

run 200 meters
12 front squats 95/65
40 double unders
*alternate rounds
Rapunzel - 09-09-18
For Time:
24-20-16-12:
Calorie Assaut Bike
Alternating Dumbbell Snatches (50/35)
Calorie Assault Bike
Dumbbell Goblet Front Squats (50/35)

Belle - 09-08-18
10 1-minute rounds of:
25 Air Squats
Max reps of Clean and Jerks 155/105
*Rest 2 minutes between rounds.

Nancy - 09-07-18
Pausing Overhead Squat: 2 Reps Every 1:30 x 6 (climbing)
-2 second pause in the bottom


5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

Cinderella - 09-06-18
6 Rounds:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

Ariel - 09-05-18
18 Minute AMRAP:
30 Deadlifts (135/95)
15 Pull-Ups
20/15 Calorie Assault Bike
15 Pull-Ups

Jasmine - 09-04-18
Push Press: 3 Reps Every 1:30 x 5 (climbing)

3 Rounds For Time:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

Labor Day - 09-03-18
For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/75)

80's LAKE WOD and PARTAY NO REGULAR CLASS!! GYM IS CLOSED. - 09-01-18
The Lights place
41 Tor Court Pitsfield
Popples - 08-31-18
Bench Press: 3 Reps Every 2 Minutes x 5 (climbing)
*10 Ring Rows after each set of Bench Press

20 Minute AMRAP:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)

Mix Tape - 08-30-18
15 Minute AMRAP:
60 Double Unders
21/15 Calorie Assault Bike
15 Deadlifts (225/155)

Shrinky Dink - 08-29-18
Teams of 3:
For Time (30 Minute Time Cap):
250 Clean and Jerks
*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar
*Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/75
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135
Scrunchie - 08-28-18
4 Minute AMRAP:
27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups
*Rest 4 minutes
4 Minute AMRAP:
21/15 Calorie Row

21 Burpees
21 Toes to Bar
*Rest 4 minutes
4 Minute AMRAP:
15/9 Calorie Row

15 Burpees

15 Pull-ups

Manic Panic - 08-27-18
Back Squat: 5 Reps Every 2 Minutes x 5 (climbing)

4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Assault Bike

Chan - 08-26-18
Bench Press: 5 Reps Every 2 Minutes x 5 (climbing)
*10 Ring Rows after each set of Bench Press.

12 Minute AMRAP:
250 Meter Row
15 Push-ups

Van Damme - 08-25-18
Teams of 2
20 Minute AMRAP:
8 Toes to Bar
6 Burpee Box Jump Overs (24”/20”)
4 Squat Clean Thrusters (165/115)
*Complete full round then switch.

Stallone - 08-24-18
Deadlift: Heavy Set of 10

3 Rounds:
20 Deadlifts (155/105)
15/10 Calorie Assault Bike
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
15/10 Calorie Assault Bike

STRICT Nicole - 08-23-18
20 Minute AMRAP:
400 Meter Run
Max Strict Pull-ups

Norris - 08-22-18
3 Minute AMRAP:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
*Rest 3 minutes
3 Minute AMRAP:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
*Rest 3 minutes
3 Minute AMRAP:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/75)
*Rest 3 minutes
3 Minute AMRAP:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Willis - 08-21-18
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

Randy - 08-20-18
Power Snatch: 1 Rep EMOM x 10(climbing)


For Time:
75 Power Snatches (75/55)

Betty Boop - 08-19-18
4 Rounds For Time:
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30/21 Calorie Row

Catwoman - 08-18-18
4 Rounds:
400 Meter Run
20 Pull-ups
30 Push-ups
40 AbMat Sit-Ups
50 Air Squats

Velma - 08-17-18
Power Clean + Front Squat + Push Jerk: Build to a Heavy Complex

3 Minute AMRAP:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)
*Rest 3 Minutes
3 Minute AMRAP:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)
*Rest 3 Minutes
3 Minute AMRAP:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

Minnie Mouse - 08-16-18
10 Minute AMRAP:
10 Medball Deadlift (20/14#)
10 Medball Hang Squat Cleans (20/14#)
10 Medball Push Press (20/14#)
30 Double Unders
*Rest 5 Minutes
20 Minutes AMRAP:
Run 400m or Row 500m
20 Medball Cleans (20/14#)
*Rest 5 Minutes
5 Rounds:
:20sec. Burpee
:10sec. Rest
:20sec. V-Ups
:10sec. Rest

Wonder Woman - 08-15-18
For Time:
3 Rounds:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
*Directly into:
50/35 Calorie Row
3 Rounds:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
*Directly into:
50/35 Calorie Row
3 Rounds:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Wilma Flintstone - 08-14-18
21-15-9:
Deadlifts (275/185)
Box Jump (30/24)

Judy Jetson - 08-13-18
3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)

Batman - 08-12-18
3 Rounds For Time:
1,000 Meter Row
200 Meter Farmers Carry (50’s/35’s)
100′ Walking Lunge

Bullwinkle - 08-11-18
Teams of 3:
7 Minute AMRAP:
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)
*Rest 3 Minutes
6 Minute AMRAP:
80/60 Calorie Assault Bike
Max Power Snatches (115/75)
*Rest 3 Minutes
5 Minute AMRAP:
60/40 Calorie Assault Bike
Max Thrusters (95/65)

Yogi Bear - 08-10-18
2 Tempo Front Squats: Every 1:30 x 6(climbing)
3 Second Negative, 2 Second Pause In Bottom

Every 3:00 x 7 Rounds (21 Minutes):
400 Meter Run
12 Toes to Bar

Homer Simpson - 08-09-18
Every 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (30/20)
7-6-5-4-3-2-1 Deadlifts

Scooby Doo - 08-08-18
Alternating EMOM x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

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