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George Jetson - 08-07-18
Hang Power Clean + Power Clean + Jerk: EMOM x 10(climbing every other set)

5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups

Fred Flinstone - 08-06-18
Back Squat: 5 Sets of 3 Reps Every 1:30 x 5

Front Rack Reverse Lunge: 12 Alternating Reps Every 1:30 x 3

Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders

LAKE WOD!!!! NO CLASS - 08-05-18
10 AM
17 Naragansett Ave Lanesborough
Sunflower - 08-04-18
For Time:
21 Overhead Squats (95/65)
200 Meter Row
21 Thrusters (95/65)
200 Meter Row
15 Overhead Squats (95/65)
200 Meter Row
15 Thrusters (95/65)
200 Meter Row
9 Overhead Squats (95/65)
200 Meter Row
9 Thrusters (95/65)
200 Meter Row
Daffodil - 08-03-18
4 Minute AMRAP:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
*Rest 4 minutes
4 Minute AMRAP:
27/21 Calorie Row
21 Power Cleans (115/75)
15 Burpee Box Jump Overs (24/20)
*Rest 4 minutes
4 Minute AMRAP:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Peony - 08-02-18
15 Minute AMRAP:
1 Rope Climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
100 Meter Dumbbell Run (50/35)

Dahlia - 08-01-18
For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
35/25 Calorie Assault Bike

Helen - 07-31-18
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Marigold - 07-30-18
Teams of 3
7 Minute AMRAP:
50 Bench Press (135/85)
50 Bench Press (155/95)
AMRAP Bench Press (185/125)
*Rest 3 minutes
7 Minute AMRAP:
50 Hang Squat Cleans (115/75)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)
*Rest 3 minutes
7 Minute AMRAP:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Leprechaun - 07-29-18
4 Rounds:
3 Minute Calorie Row
2 Minute Burpee Box Jump Overs (24/20)
1 Minute Calorie Bike
Rest 2 Minutes Between Rounds

Saman - 07-28-18

8 Rounds:
13 Deadlifts (185/125)
17 Wallballs (20/14)
400 Meter Run

Warewolf - 07-27-18
Teams of 2
20 Minute AMRAP:
35/25 Calorie Bike
50 Kettlebell Swings (70/53)
35/25 Calorie Bike
200 Meter Kettle bell Run (53/35)

Mermaid - 07-26-18
Overhead Squat: 3 Reps Every 1:30 x 6(climbing)

12 Minute AMRAP:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row

Glen - 07-25-18
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Dragon - 07-24-18
5 Rounds:
1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)
1 Minute Double Unders
1 Minute Calorie Bike
1 Minute Rest

Unicorn - 07-23-18
For Time:
30 Snatches (95/65)
30 Clean and Jerks (95/65)
30 Thrusters (95/65)

West Nile - 07-22-18
For max reps at each station:
Tabata Dumbbell Shoulder Press 35/25
Tabata Dumbbell Jumping Lunges 35/25
Tabata Ring Dips
Tabata Dumbbell Walking Lunges 35/25
Tabata Dumbbell Push Press 35/25

Kelly - 07-21-18
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Lyme - 07-20-18
Squat Snatch: 1 Rep Every 1:15 x 8

For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

Option B
Power Snatch: Heavy Single

For Time:
20 Power Snatches (75/55)
20 Burpees
20 Overhead Squats (75/55)
20 Burpees
20 Power Snatches (75/55)

Poison Sumac - 07-19-18
3 Rounds For Time:
1000 Meter Row
100 Double Unders
400 Meter KB Farmers Carrys 53/35’s

Heatstroke - 07-18-18
For Time:
50 Clean and Jerks (135/95)
On the Minute – 5 Toes to Bar

Fire Ants - 07-17-18
1 Pausing Front Squat (2s in bottom) + 1 Front Squat: Every 1:30 x 6(climbing)

21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run

Poison Ivy - 07-16-18
Deadlift: 12 Minutes to Build to a Heavy Single

12 Minute AMRAP:
6 Strict Handstand Push-ups (Scale DB Strict Press)
9 Deadlifts (225/155)
30 Double Unders

sweltering - 07-15-18
Power Clean + Squat Clean: Every 1:15 x 8(climbing)

Every 3 Minutes x 6 Rounds:
400 Meter Run
3 Power Cleans (115/75)
3 Squat Cleans (115/75)

Zero Dark Thirty - 07-14-18
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatches (95/65)
150/100 Calorie Bike
2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch (115/75)
150/100 Calorie Bike
1 Round:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch (135/95)

Fight Gone Bad - 07-13-18
3 Rounds of 1 Minute at Each Station:
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest

scorching - 07-12-18
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

sultry - 07-11-18
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

blazing - 07-10-18
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 minutes
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 minutes
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

sizzling - 07-09-18
Back Squat: 3 Reps Every 1:30 x 8(climbing)

4 Rounds:
400 Meter Run
50 Air Squats

Burger - 07-08-18
3 Rounds:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Burpees
*Rest 2:00

Firecacker - 07-07-18
Teams of 3
For Time:
800 Meter Run
6 Rope Climbs
20 Squat Cleans (135/95)
800 Meter Run
9 Rope Climbs
35 Squat Cleans (135/95)
800 Meter Run
12 Rope Climbs
50 Squat Cleans (135/95)

Strict Lynn - 07-06-18
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups
Rest 3 Minutes Between

Sparkler - 07-05-18
For Time:
21/15-15/12-9/9
Row Calories
Bike Calories
200 Meter Farmers Carry (53/35)
21/15-15/12-9/9
Row Calories
Bike Calories
200 Meter Farmers Carry (53/35)
21/15-15/12-9/9
Row Calories
Bike Calories

FREEEEEEDOM! - 07-04-18
3-Position Power Snatch: Every 1:30 x 8(climbing)

3 Rounds For Time:
75 Double Unders
50 Air Squats
15 Power Snatches (115/75)

"Kellen Helly" - 07-03-18
For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Hot Dog - 07-02-18
Push Press: 3 Reps Every 1:15 x 6(climbing)

15 Minute AMRAP:
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)

IDC - 07-01-18
20 Minute AMRAP:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”
“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

YOLO - 06-30-18
Teams of 3
For Time: (30 Minute Cap)
60/40 Calorie Bike
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
60/40 Calorie Bike
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
60/40 Calorie Bike

TTYL - 06-29-18
Front Squat: 3 Reps Every 2 Minutes x 6 Sets

5 Minute AMRAP:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row
*Rest 5 Minutes
5 Minute AMRAP:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/75)
Calorie Row

WTF - 06-28-18
4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups (scale Burpee C2B Pull Ups)
40 Double Unders

FML - 06-27-18
Sumo Deadlift: 3 Reps Every 2 Minutes x 6 Sets

Every 4:00 x 4 Rounds:
100′ Walking Lunge
15 Deadlifts (185/135)
15/10 Calorie Bike

OMG - 06-26-18
18 Minute AMRAP:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatches (70/50)

LOL - 06-25-18
Squat Clean Thruster: 1 Rep EMOM x 10(climbing)

For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)

Hardings - 06-24-18
In Teams of 3
25 Minute AMRAP:
9/6 Calorie Assault Bike
6 Burpees Box Jump Overs 24”/20”
100m Kettlebell Run (53/35)

Cahoon Hollow - 06-23-18
In Teams of 3
25 Minute AMRAP:
9/6 Calorie Assault Bike
6 Burpees Box Jump Overs 24”/20”
100m Kettlebell Run (53/35)

Race Point - 06-22-18
For Time:
50/35 Calorie Row
800 Meter Run
30 Power Snatches (115/75)
800 Meter Run
5 Rope Climbs

Lighthouse - 06-21-18
Every 2:00 x 7 Sets:
36 Double Unders
9 Toes to Bar
3 Power Cleans

Coast Guard - 06-20-18
Push Press: 5 Reps Every 1:30 x 8 (climbing)

3 Rounds For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35)

Nauset - 06-19-18
For Time:
50 Sit-Ups, 20/16 Calorie Bike, 10 Deadlifts 275/185
40 Sit-Ups, 16/12 Calorie Bike, 8 Deadlifts 275/185
30 Sit-Ups, 12/8 Calorie Bike, 6 Deadlifts 275/185
20 Sit-Ups, 8/6 Calorie Bike, 4 Deadlifts 275/185
10 Sit-Ups, 4/3 Calorie Bike, 2 Deadlifts 275/185

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