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Burn dem Candy Cals - 11-02-17
5 Rounds:
15 Cal Bike
10 Box Jumps (24/20)
10 DB Squat Cleans (50/35)
10 DB Push Press (50/35)

Halloween Hangover - 11-01-17
Wednesday 11/1
3 Minute AMRAP:
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
*Rest 3:00
3 Minute AMRAP:
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
*Rest 3:00
3 Minute AMRAP:
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
*Rest 3:00
3 Minute AMRAP:
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row
3 Stooges - 10-31-17
Deadlift: 10 Minutes to Build to Heavy Set of 5

Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (225/155)
20 AbMat Sit-Ups
Max Calorie Bike

Fight Gone Bad - 10-30-17
“Fight Gone Bad”
3 Rounds of 1:00 at Each Station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest

Zombieland - 10-29-17
For Time:
800 Meter Run
6 Rounds of “The Chief”
400 Meter Run
4 Rounds of “The Chief”
200 Meter Run
2 Rounds of “The Chief”

*1 Round of “The Chief”=3 Power Cleans (135/95#), 6 Pushups, 9 Air Squats


FALL BRAWL - 10-28-17
NO classes. Come cheer.
Slither - 10-27-17
Teams of 2,
20 Minute AMRAP:
9/6 Calorie Bike
12/9 Calorie Row
9 Toes to Bar
*Relay style per round
NO NIGHT CLASSES!
4,5,AND 6 ARE CANCLED TO PREPARE FOR FALL BRAWL
NO CLASSES ON SATURDAY!


Don't Breathe - 10-26-17
For Time:
50/35 Calorie Assault Bike
100 Double-Unders
800 Meter Burden Run (50/35)
100 Double-Unders
50/35 Calorie Assault Bike

The Omen - 10-25-17
Split Jerk Complex: Every 1:30 x 8
1 Pausing Split Jerk (2sec. pause in dip) + 1 Split Jerk (No pause)

15 Minute AMRAP:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)

Gremlins - 10-24-17
Back Squat Wave: Every 1:30 x 6
3@ 84%, 1@ 89%, 3@ 84%, 1@ 91%, 3@ 84%, 1@ 93%

For Time:
30 Thrusters (65/45)
400 Meter Run
30 Thrusters (65/45)


Paranormal Activity - 10-23-17
Squat Clean Thruster: 1 Rep EMOM x 8(climbing)

3 Rounds:
30 Hang Power Cleans (115/75)
30 Wall Balls (20/14)
30/21 Calorie Row

Drag Me to Hell - 10-22-17
10 Minute AMRAP:
25 Double Unders
10 Dumbbell Deadlift (35/20)
25 Double Unders
10 Dumbbell Front Squats (35/20)
25 Double Unders
10 Dumbbell Power Cleans (35/20)
Rest 5 Minutes
15 Minutes AMRAP:
21 Box Jumps
15 Dumbbell Power Cleans (50/35)
9 Burpee
Rest 5 Minutes
For Time:
50 Dumbbell Clean & Jerk (50/35)


Under the Shadow - 10-21-17
Partner WOD
For Time:
800 Meter Run “Buy-In”
Followed by…
5 Rounds:
24 Chest to Bar Pull-Ups
18 Squat Snatches (95/65)
12 Strict Handstand Pushups
Followed by…
800 Meter Run “Cash-Out”



The Vanishing - 10-20-17
Teams of 2
10 Minute AMRAP:
200m Run (relay style)
then….

3 Rounds:
500 Meter Row
12 Deadlifts (245/165)
15 Box Jumps (30″/24″)

Don't Look Now - 10-19-17
“Team Nate”
20 Minute AMRAP:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)


The Birds - 10-18-17
Push Press: 5-4-3-2-1 Every 1:30 x 5

Every 3:00 x 4 Rounds (12:00):
15/12 Calorie Row
10 Barbell-Facing Burpees
Max Push Presses in Time Remaining (115/75)

Evil Dead - 10-17-17
Dumbbell Box Step Ups: 12 Reps Every 1:30 x 8 (Suitcase style)

5 Rounds:
200 Meter Run
30 Double-Unders
9 Hang Squat Cleans (115/75)


Eyes without a Face - 10-16-17
Back Squat Wave: Every 1:30 x 6
3@ 82%, 1@ 87%, 3@ 82%, 1@ 90%, 3@ 82%, 1@ 92%

18 Minute AMRAP:
18 Wall Balls (20/14)
15/10 Calorie Bike
12 Dumbbell Snatches (50/35)
9 Toes to Bar

The Fly - 10-15-17
9 Rounds:
24 Pushups
8 Deadlifts (215/135)


Misery - 10-14-17
Partner WOD:
12 Minute AMRAP
400m Team Sprint
100 Toes to Bar
100 Burpee Box Jumps 24”/20”
*Max Bar Muscle Ups in time remaining

Invasion of the Body Snatchers - 10-13-17
Pausing Snatch Deadlifts: 5 Reps EMOM x 5 (climbing)
Snatch High Pulls: 3 Reps EMOM x 5 (climbing)
Snatch: 1 Rep EMOM x 10 (climbing)

“RANDY”
75 Snatches 75/55

Nightmare on Elm St. - 10-12-17
For Time:
1 Mile Run
21 Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
800 Meter Run
15Kettlebell Swings (70/53)
15 Goblet Squats (70/53)
400 Meter Run
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)

Frankenstein - 10-11-17
Pausing Front Squat: 3 Reps Every 1:30 x 5(climbing)
*2 second pause in the Bottom
Front Squat: 6 Minute to Build to a Heavy Single

8 Minute AMRAP:
10 Toes to Bar
30 Double-Unders
*Rest 4:00
8 Minute AMRAP:
Wallballs (20/14)
*Every break on the wallball, complete 15 abmat sit-ups.

Rosemary's Baby - 10-10-17
4 Minute AMRAP:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
*rest 4:00
4 Minute AMRAP:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
*rest 4:00
4 Minute AMRAP:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining


Psycho - 10-09-17
Back Squats: Every 2 Minutes x 6
3@ 80%- 1@ 85%- 3@ 80% - 1@ 87%- 3@ 80%- 1@ 90% of 1RM

15 Minute AMRAP:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Bike
55 Handstand Push-ups

Texas Chainsaw Massacre - 10-08-17
10 Minute AMRAP:
30 Jumping Jacks
20 Ab-Mat Sit-Ups
10 Jumping Pull-Ups or Ring Rows
10 Calorie Row
*Rest 5 Minutes:
15 Minute AMRAP:
15 Calorie Row
15 Dumbbell Push Press 35/20#
15 Pull-Up or Ring Rows
50 Double Unders / 100 Singles
*Rest 5 Minutes:
10 Minute AMRAP:
Run 200m
10 Dumbbell Front Squats 50/35#

The Shining - 10-07-17
Teams of 2
20 Minute AMRAP:
7 Synchronized Power Cleans (135/95)
7 Synchronized Burpees to a Plate
200 Meter Team Run












The Exorcist - 10-06-17
Front Squats: EMOM x 8
1 Pausing Front Squat (2 sec. Pause in the Bottom) + 1 Front Squat (No Pause)

5 Rounds:
20/16 Calorie Row
10 Thrusters (115/75)

Poltergeist - 10-05-17
For Time:
15-12-9-6-3
Strict Ring Dips
Strict Pull-ups
*200 Meter Run Following each round

Fright Night - 10-04-17
EMOM x 10:
0:00 – 4:00: 3 Pausing Snatch Grip Deadlifts (3 sec. pause just above the knee)
5:00 – 9:00: 3 Snatch High Pulls
10:00 -20:00: Build to Heavy Power Snatch

"Isabel"
30 snatches for time 135/95
Blair Witch Project - 10-03-17
For Time:
80 Double-Unders
80 Air Squats
800 Meter Run
400 Meter Burden Run (50/30)
40 Kettlebell Swings (70/53)
40/30 Calorie Row









The Omen - 10-02-17
Back Rack Lunge Complex: Every 1:30 x 6 (climbing)
Forward & Backward (right) + Forward & Backward (left) + 4 Back Squats

15 Minute AMRAP
50 Double Unders
20/15 Calorie Bike
15 Dumbbell Hang Squat Cleans (50/35)


Hot Fudge SUNDAY - 10-01-17
EMOM x 10:
Even: 10 Burpees
Odd: 40 second Row
*Rest 5 minutes
20 Minute AMRAP:
30 Calorie Row
30 Box Jumps
30 Dumbbell Deadlift 75/50
30 WallBalls
30 Burpee
*Rest 5 minutes
10 minute AMRAP:
15 Sit-Ups
15 V-Ups
15 Hollow Rocks

Devil Dog - 09-30-17
Teams of 2
6 Rounds: (alternating rounds of Pull ups)
10 Partner Deadlifts 225/155
10 Partner Front Squats 225/155
10 Pull Ups
*10 Minute Cap!

Meat Stick - 09-29-17
Snatch Complex: EMOM x 9
Snatch Deadlift + Low Hang Snatch + Overhead Squat

21 – 15 – 9
Squat Snatches (95/65)
Chest to Bar Pull-Ups


Deep Fry IT! - 09-28-17
10min. Clock:
:30 seconds Row
:30 seconds Rest
*Rest 5 minutes:
15 Minutes AMRAP:
10 Dumbbell Hang Squat Cleans 50”s/35”s
20 KettleBell Swings 53/35
30 Box Jumps
*Rest 5 Minutes
10 Minute AMRAP:
10 Dumbbell Bench Press
15 Push-Ups
10 Strict Pull-Ups or Ring Rows


Candy Apple - 09-27-17
Power Clean: 2 T&G Reps EMOM x 8(climbing)

5 Minute AMRAP:
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
*Rest 5:00
5 Minute AMRAP:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
*Rest 5:00
5 Minute AMRAP:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Corn Dog - 09-26-17
Back Squats: Every 2 Minutes x 5
10 – 8 – 6 – 8 – 10 (Starting around 70% of 1RM)

Every 3:00 for 7 Sets:
400 Meter Run
12 Toes-to-Bar

Funnel Cake - 09-25-17
Teams of 3:
25 Minute AMRAP:
100/75 Calorie Bike
100 Power Cleans (135/95)
100/75 Calorie Bike
80 Push Jerks (135/95)
100/75 Calorie Bike
60 Front Squats (135/95)
100/75 Calorie Bike
40 Clusters (135/95)

Barbara - 09-24-17
5 Rounds:
20 Pull-Ups
30 Pushups
40 AbMat Sit-Ups
50 Air Squats
Rest Exactly 3:00 Between Rounds

Bonnie Parker - 09-23-17
Push Jerks: 3 reps Every 1:30 x 8(climbing)

Teams of 2
10 Minute AMRAP:
10 DB Hang Squat Cleans 50’s/35’s
10 Calorie Bike
*Relay stile


Lucrezia Borgia - 09-22-17
Tempo Front Squats: EMOM x 9
5 seconds down, 3 second in the bottom, 1 second up

For Time:
800 Meter Run
30/21 Calorie Row
25 Burpees
20 Power Snatch (115/75)


Empress Wu Zeitan - 09-21-17
15 Minute AMRAP:
60 Double Unders
150’ Walking Lunge
15 Deadlifts (225/155)









STRICT Lynn - 09-20-17
5 Rounds:
Max Effort Bench Press Repetitions (Bodyweight)
Max Effort Strict Pull-Ups


Isabella of Castille - 09-19-17
4 Minute AMRAP:
400 Meter Run
15/12 Calorie Assault Bike
15 Hang Power Cleans (95/65)
Max Lateral Burpees over bar in time remaining.
*Rest 4:00
4 Minute AMRAP:
400 Meter Run
12/9 Calorie Assault Bike
12 Hang Power Cleans (135/85)
Max Lateral Burpees over bar in time remaining.
*Rest 4:00
4 Minute AMRAP:
400 Meter Run
9/6 Calorie Assault Bike
9 Hang Power Cleans (155/105)
Max Lateral Burpees over bar in time remaining.


Cleopatra - 09-18-17
Back Squats: 10 – 8 – 6 – 8 – 10 starting around 65%

18 Minute AMRAP:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

Apple Pie - 09-17-17
10 Minute AMRAP:
20 Jumping Jacks
10 Push Ups
20 Jumping Lunges
10 Sit Ups
20 High Knees
10 Air Squats
*Rest 5 Minutes
15 Minute AMRAP:
10 DB Hang Clusters 50/35
15 Walking Lunges 50/35
20 Pull Ups
*Rest 5 Minutes
EMOM x 10
Minute 1: 40 sec. Handstand Hold/ Plank Hold
Minute 2: 15 V-Ups

Corn Maze - 09-16-17
For Time:
400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Box Jump Overs (24″/20″)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)

Amanda - 09-15-17
Tempo Front Squats: 8 Sets of 2 Tempo Repetitions
5 Seconds Down, 3 Second Pause in Bottom, Stand.


9 – 7 – 5
Ring Muscle-Ups
Squat Snatches (135/95)

Hayride - 09-14-17
10 Minute AMRAP:
30 Jumping Jacks
20 Mountain Climbers
10 DB DeadLifts
5 DB Alt. Renegade Rows (per side)
*Rest 5 Minutes
15 Minute AMRAP:
25 Box Jumps 24”/20”
20 Deadlifts 185/135
15 Lateral Burpees Over Bar
*Rest 5 Minutes
EMOM x 10
Minute 1: 40 sec. Max Double Unders
Minute 2: 30 Flutter Kick


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