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Planes, Trains and Automobiles - 11-28-17
Snatch Complex: EMOM x 10(climbing)
2 Power snatch + 1 Overhead Squat

2 Rounds:
400 Meter Run
15 Power Snatches (95/65)
400 Meter Run
15 Overhead Squats (95/65)


Dirty 30 - 11-27-17
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/75)
30 Toes to Bar
30 Push Press (115/75)
30 Deadlifts (115/75)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Bargain Basement - 11-26-17
10 Minute AMRAP:
10/7 Calorie Row
10 Burpee Over Rower
10 Sit-Ups
20 Mountain Climbers
Rest 5 Minutes
12 Minute AMRAP:
50 Air Squats
20 Alternating Dumbbell Snatch (50/35#)
Rest 5 Minutes
EMOM x 10
Even: 40sec. Push-Ups
Odd: 40sec. Pull-Ups or Ring Rows

Doorbuster - 11-25-17
Reverse Lunges: 10 reps EMOM x 8(across)

Teams of 2
12 Minute AMRAP:
30 Double Unders
15 Power Snatch 75/55#
*Relay Style per round.

Shop til Ya Drop! - 11-24-17
On the 4:00 x 5 Rounds:
400 Meter Run/500 Meter Row
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx – 155/105

TURKEY Day! - 11-23-17
Teams of 2
0-9 Minutes:
2K Row/4K Bike
9-21 Minutes:
Ascending Ladder of…
3 Thrusters 95/65#
3 Pull Ups
6 Thruster 95/65#
6 Pull Ups
Continue to add 3 reps to each movement. Relay style per round.
23-35 Minutes:
Death by Burpee (Add 2 reps each minute, until failure)

Pumpkin Souffle - 11-22-17
Deadlift: 3 Deadlifts + 10 HSPU’s Every 1:30 x 5(climbing)

Teams of 2
18 Minute AMRAP:
7 Deadlifts (225/155)
100 Shuttle Meter Run
7/5 Calorie Bike
*Relay style per round.


Dinner Roll - 11-21-17
:20sec. AMRAP: Clusters (115/75)
Rest :40sec
:40sec. AMRAP: Clusters (135/95)
Rest 1:20
1 Minute AMRAP: Clusters (165/105)
Rest 1:20
:40sec. AMRAP: Clusters (135/95)
Rest :40sec
:20sec AMRAP: Clusters (115/75)

15 Minute AMRAP:
30 Double-Unders
15 Power Cleans (115/80)
30 Double-Unders
15 Toes to Bar

Mincemeat Pie - 11-20-17
Snatch Complex: Every 1:30 x 8(climbing)
Hang Power Snatch + Power Snatch + Overhead Squat

3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/75)

Shoofly Pie - 11-19-17
10 Minute Clock:
:30sec. Bike
:30sec. Walking Lunge
:30sec. Burpee
:30sec. Dumbbell Clean & Jerk (35/20#)
*Rest 5 Minutes
15 Minute AMRAP:
30 Push-Ups
50 Dumbbell Deadlift (50/35#)
30 Push Ups
50 Dumbbell Power Clean (50/35#)
*Rest 5 Minutes
Tabata: 20sec on, 10sec off x 12
Hollow Hold
Plank Hold


Mashed Cauliflower - 11-18-17
Partner WOD
For Time:
1k Row
100 Wallballs 20/14(partner holds Squat)
50 C2B Pull Ups (partner hangs)
50 Push Press 135/95 (partner holds Handstand)
100 Burpees Over Rower (partner hold plank)
1k Row

Pecan Pie - 11-17-17
Power Snatch: 3 Reps Every 1:30 x 6(climbing)

5 Rounds:
21 Air Squats
12/9 Calorie Assault Bike
9 Dumbbell Power Snatches (50/35)



Corn Pudding - 11-16-17
EMOM x 10:
Even: 7 Burpee Box Jumps (24”/20”)
Odd: 7 Hang DB Squat Cleans (35/20#)
*Rest 5 Minutes
15 Minute AMRAP:
10 Dumbbell Thrusters (35/20#)
20 DB Front Rack Lunge (35/20#)
30 Weight Sit-Ups w/ 1 Dumbbell
*Rest 5 Minutes
EMOM x 10
Even: 40sec. Max Cal Row
Odd: 40sec. Strict Pull-Ups or Ring Rows

Acorn Squash - 11-15-17
Teams of 3
7 Minute AMRAP:
50 Back Squats (135/95)
50 Back Squats (185/135)
Max Back Squats (225/155)
*Rest 3 minutes
7 Minute AMRAP:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/115)
*Rest 3 minutes
7 Minute AMRAP:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)

Pop Over - 11-14-17
For Time:
500 Meter Row,
30 Wallballs (20/14)
30 BJ (24/20)
500 Meter Row
21 KBS (53/35)
12 Pull Ups
500 Meter Row
21 KBS (53/35)
12 Pull Ups
500 Meter Row
30 Wallballs (20/14)
30 BJ (24/20)

Pumpkin FREAKIN Pie - 11-13-17
Squat Clean & Jerk Complex: Every 2:00 x 6(climbing)
3-Position Squat Clean (Hips, Top of knee, Floor)+ Split Jerk

5 Minute AMRAP:
15-12-9
Calorie Row
Power Snatch (115/75)

*Rest 5 minutes

5 Minute AMRAP:
15-12-9
Calorie Bike
Clean and Jerks (115/75)

Brussel Sprouts - 11-12-17
4 Rounds:
27/21 Calorie Bike
21 Kettlebell Swings (53/35)
15 Kettlebell Goblet Squats (53/35)

Chelsea - 11-11-17
“CHELSEA”
EMOM x 30
5 Pull Ups
10 Push Ups
15 Air Squats

Pearled Onions - 11-10-17
Push Press: 2 reps Every 1:30 x 8

4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

Cranberry Sauce - 11-09-17
20 Minute AMRAP:
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row
Next round is 6’s, then 9’s, etc…
Partners complete full rounds

Green Bean Casserole - 11-08-17
Clean Complex: Every 1:30 x 6 (climbing)
Hang Power Clean + Pause Front Squat (2 sec. in bottom) + Squat Clean

2 Rounds:
400 Meter Run
15/12 Calorie Assault Bike
12 Squat Clean (115/75)

Mashed Taters - 11-07-17
4 Minute AMRAP:
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

*Rest 4 minutes

4 Minute AMRAP:
21 Calorie Row
21 Burpees
21 Toes to Bar

*Rest 4 minutes

4 Minute AMRAP:
15 Calorie Row
15 Burpees
15 Pull-ups

Gravy - 11-06-17
Snatch Complex: EMOM x 9 (climbing)
1 Hang Power Snatch + 1 Power Snatch

Teams of 2
15 Minute AMRAP:
10 Bench Press (135/85)
10 Power Snatch (115/75)
* Partner 1 goes though the round then Partner 2 follows *

Stuffing - 11-05-17
20 Minute AMRAP:
15 Wall Balls (20/14)
10 T2B
5 Power Cleans (185/125)


Three Musketeers - 11-04-17
Teams of 3:
100/70 Calorie Bike
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
100 CTB Pull-Ups
100 Power Snatches (95/65)
100 Box Jump Overs (24/20)
100/70 Calorie Bike

Back on Track? - 11-03-17
Front Squat: 2 Reps Every 1:30 x 8(climbing)

3 Rounds:
75 Double-Unders
50 Air Squats
15 Power Cleans (135/95)

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


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