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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


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

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