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Fumble - 02-10-18
Teams of 3
25 Minute AMRAP:
240/170 Calorie Assault Bike
120 Chest to Bar Pull-Ups
60 Power Clean and Jerks (115/75)
50 Power Clean and Jerks (135/95)
40 Power Clean and Jerks (155/105)
30 Power Clean and Jerks (185/135)
20 Power Clean and Jerks (205/145)

Quarterback Sneak - 02-09-18
13 Minute AMRAP:
70 Alternating DB Snatches (50/35)
60 Wallballs (20/14) *Females to a 9′ Target
50 Calorie Row
40 Handstand Pushups


Cash Out:
Every 3 Minutes x 4
10 Ring Dips
7 DB Waiter Squats, each side
10 DB Box Step-Ups, 20″


Unnecessary Roughness - 02-08-18
Sumo Deadlift: 3 Reps Every 1:30 x 7 (climbing)

Teams of 3
20 Minute AMRAP:
7 Kettlebell Swings (70/53)
150ft Shuttle Sprint
7/5 Calorie Assault Bike
150ft Shuttle Sprint
If using an AirDyne today, complete 10/7 calories

Instant Replay - 02-07-18
5 Minute AMRAP:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24”/20”)
*Rest 5 Minutes
5 Minute AMRAP:
Buy In: 100 Double Unders
8 Front Squats (115/75)
4 Burpee Box Jump Overs (24”/20”)
*Rest 5 Minutes
5 Minute AMRAP:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24”/20”)


Touchdown - 02-06-18
Squat Clean and Jerks: 1 Rep EMOM x 7 (climbing)

4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Power Clean and Jerks (155/105)

First in Goal - 02-05-18
Back Squats: 5 Reps Every 2 Minutes x 5 (climbing)

3 Rounds:
50 Air Squats
35 Pushups
20 Calorie Row


Oatmeal Raisin - 02-04-18
10 Minute AMRAP:
10 Calorie Row
10 Hanging Knee Raises
10 Medball Front Squats
10 Medball Push Press
*Rest 5 Minutes:
20 Minutes AMRAP:
20 Calorie Row
20 Alternating Dumbbell Snatch 70/50
20 Box Jumps
*Rest 5 Minutes:
EMOM x 10:
Minute 1: 15 WalBalls 20/14
Minute 2: 15 Burpees

Team "Lyon" - 02-03-18
Teams of 2
10 Rounds:
7 Squat Cleans 165/115
7 Push Jerks 165/115
7 Burpee Chest-to-Bar Pull-Ups
*Alternate full rounds with your partner.

Peanut Butter - 02-02-18
For Time:
21 – 15 – 9:
Calories Bike
Thrusters (95/65)
Directly into…
15 – 12 – 9:
Calories Row
Hang Squat Cleans (95/65)
Directly into…
12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats (95/65)

Snickerdoodle - 02-01-18
Teams of 2:
20 Minute AMRAP:
3 Kettlebell Swings (53/35), 3 Box Jump Overs (24”/20”), 3 Wallballs (20/14)
6 Kettlebell Swings (53/35), 6 Box Jump Overs (24”/20”), 6 Wallballs (20/14)
9 Kettlebell Swings (53/35), 9 Box Jump Overs (24”/20”), 9 Wallballs (20/14)

Alternating full rounds with your partner. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Score today is total reps.




Marston - 01-31-18
20 Minute AMRAP:
1 Deadlift (315/205)
10 Toes to Bar
15 Barbell-Facing Burpees

Chocolate Chip - 01-30-18
5 x 4:00 On / 4:00 Off:
30/20 Calorie Row
20/14 Calorie Bike
Max 10 Meter Shuttle Sprints in time remaining.


Ginger Snap - 01-29-18
Hang Squat Snatch: EMOM x 9 (climbing)

9 Minute AMRAP:
10 Hang Squat Snatches (75/55)
30 Double Unders

Sausage Pizza - 01-28-18
EMOM x 10:
Even: 15 KettleBell Swings 53/35
Odd: 10 Burpee
*Rest 5 Minutes
15 Minute AMRAP:
Row 250m
10 Dumbbell Snatch Right Arm 50/35
10 Hand Release Push Ups
10 Dumbbell Snatch Left Arm 50/35
10 Hand Release Push Ups
*Rest 5 Minutes
10 Minute AMRAP:
30 Air Squats
15 Dumbbell Step Ups 20" Box

Starburst - 01-27-18
Teams of 3:
25 Minute AMRAP:
100 Calorie Row
100 Deadlifts 135/95
80 Calorie Row
80 Hang Power Cleans 135/95
60 Calorie Row
60 Front Squats 135/95
40 Calorie Row
40 Push Jerks 135/95
20 Calorie Row
20 Clusters 135/95

Raspberry Pie - 01-26-18
Teams of 3:
20 Minute AMRAP:
50 Strict Pull-Ups
75 Bench Press (135/95)
70/50 Calorie Bike


Sour Skittles - 01-25-18
100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans (30/20)

80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans (30/20)

60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans (30/20)

40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans (30/20)

20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans (30/20)

Cheesecake - 01-24-18
3-Position Power Snatch: Build to a Heavy Complex

3 Minute AMRAP:
10/7 Calorie Bike
12 Power Snatches (95/65)
Rest 3:00
3 Minute AMRAP:
10/7 Calorie Bike
8 Power Snatches (115/75)
*Rest 3:00
3 Minute AMRAP:
10/7 Calorie Bike
4 Power Snatches (135/95)

Dirty 30 - 01-23-18
For Time:
30 Box Jumps (24″/20″)
30 CTB Pull-Ups
30 KBS (53/35)
30 Front Squats (95/65)
30 Toes to Bar
30 Push Press (95/65)
30 Deadlifts (95/65)
30 Wallballs (20/14) – Both to a 10′ Target
30 Barbell Facing Burpees
30 Double-Unders

S'mores - 01-22-18

For time:
21 Body-Weight Back Squats
7 Rope Climbs
15 Body-Weight Back Squats
5 Rope Climbs
9 Body-Weight Back Squats
3 Rope Climbs

Tabasco - 01-21-18
10 Minute AMRAP:
30 Double Unders
20 Mountain Climbers
10 MedBall Cleans 20/14
*Rest 5 Minutes
15 Minute AMRAP:
12 Dumbbell Hang Clean & Jerk 40’s/30’s
12 Burpee Box Jumps
*Rest 5 Minutes
Tabata: 20sec on/ 10sec off x 18 (9 minutes)
Plank Hold
Ab Mat Sit-Ups
V-Ups


Kimchi - 01-20-18
Teams of 3
EMOM x 24 (6 Rounds):
Minute 1 – 1 Round of “Cindy”(5 Pull Ups + 10 Push Ups + 15 Air Squats)
Minute 2 – 10 Hang Power Snatches (95/65)
Minute 3 – Max Calorie Bike
Minute 4 – Rest
*Each athlete will cycle through the 6 rounds, or 24 minutes of the workout. Teammate 2 starts 1 minute behind. Teammate 3 starts 2 minutes behind. Score is team total on the bike.

Red Hot - 01-19-18
Deadlift: 12 minutes to find a heavy set of 3

15 Minute AMRAP:
60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)


Chili - 01-18-18
30-25-20-15-10
Calorie Bike
Russian Kettlebell Swings (70/53)
10 Meter Shuttle Sprints


Chilaquiles - 01-17-18
3 Position Squat Clean: Every 1:30 x 7
High Hang Squat Clean (Hips) + Hang Squat Clean (Knee) + Squat Clean (Floor)

3 Rounds:
15 Chest to Bar Pull-Ups
12 Barbell-Facing Burpees
9 Squat Cleans (135/95)

Siracha - 01-16-18
27 – 21 – 15 – 9
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24″/20″)
Push Press (75/55)
Calorie Row

Vindaloo - 01-15-18
12 Minute AMRAP:
1 Squat Snatch 135/95
3 Power Clean & Jerks 135/95
30 Double Unders

Cash Out:
EMOM x 10
Minute 1: 40sec Sit-Ups
Minute 2: 40sec Glute Bridges

Gelato - 01-14-18
For Time:
21-18-15-12-9-6-3:
Kettlebell Swing 70/53
Toes-to-bar
Pistols

Walrus - 01-13-18
Teams of 3
For Time:
100 Calorie Row
100 DB Snatches (50/35)
100 Lateral Barbell Burpees
100 Thrusters (95/65)
100 Lateral Barbell Burpees
100 DB Snatches (50/35)
100 Calorie Row
*Plan WOD to take 20-25 minutes


DT - 01-12-18
Hang Power Cleans: 2 Reps EMOM x 10 (climbing)


5 Rounds:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105

Siberia - 01-11-18
10 Minute AMRAP:
3 Burpees
6 Pull-Ups
9 Dumbbell Front Squats (with a single DB)
12 Sit-Ups
15 High Knees in Place
*Rest 4 Minutes
10 Minute AMRAP:
10 Dumbbell Front Squat 40/30
10 Burpees
*Rest 4 Minutes
10 Minutes AMRAP:
10 Dumbbell Push Press 40/30
20 Ab-Mat Sit-Ups

Pluto - 01-10-18
Alternating EMOM x 12:
Minute 1: 5 Bench-Press (climbing)
Minute 2: 10 Bent Over Rows (across)

15 Minute AMRAP:
15 Power Snatches (75/55)
30 Double-Unders
15 Wallballs (20/14)
30 Double-Unders

Klondike Bar - 01-09-18
Front Squats: Every 1:30 x 8(climbing)
1 Pausing Front Squat (2 sec in the bottom) + 1 Front Squat

5 Minute AMRAP:
21-15-9:
Kettlebell Swings (53/35)
Front Squats (115/75)
Assault Bike Calories
*Rest 5 Minutes
5 Minute AMRAP:
21-15-9:
Kettlebell Swings (53/35)
Front Squats (95/65)
Assault Bike Calories




Snow Leopard - 01-08-18
Power Clean & Jerks: 3 Reps EMOM x 9(climbing)

20 Minute AMRAP:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Power Clean and Jerks (135/95)

Ice Age - 01-07-18
1 Round:
21 Deadlifts (225/155), 21 Box Jump Overs, 21 Calorie Assault Bike
Directly into… 2 Rounds:
15 Deadlifts (185/135), 15 Box Jump Overs, 15 Calorie Assault Bike
Directly into… 3 Rounds:
9 Deadlifts (155/105), 9 Box Jump Overs, 9 Calorie Assault Bike


Polar Vortex - 01-06-18
Partner WOD
For Time:
100 Calorie Row
20 Ring Muscle Ups (scale 40 dips)
40 Burpees Over Partner
60 Handstand Push ups
80 Kettle Bell Swings 70/53
100 Wall Balls 20/14
80 Kettle bell Swings 70/53
60 Handstand Push ups
40 Burpees Over Partner
20 Ring Muscle Ups (scale 40 dips)
100 Calorie Row

Yeti - 01-05-18
Every 1:30 x 7:
25 Double-Unders
1 Squat Clean Thruster (climbing)

Ascending Ladder for 8 Minutes:
3 Thrusters (95/65), 3 Toes to Bar
6 Thrusters (95/65), 6 Toes to Bar
9 Thrusters (95/65), 9 Toes to Bar
Continue to add (3) repetitions to each movement until time is called.


Iceberg - 01-04-18
Alternating EMOM x 15
Minute 1: 7-10 Burpee
Minute 2: 15 Kettle Bell Swings
Minute 3: 20 Jumping Lunges (10 per side)
*Rest 5 Minutes:
10 Minute AMRAP:
15 Sumo Deadlift High Pulls 95/65
15 Handstand Push ups (scale pike push ups)
*Rest 5 Minute
Every 1:30 x 6 (climbing)
12 Back Rack Reverse Lunges (6 per side)


Avalanche - 01-03-18
Alternating EMOM x 10
Minute 1: 15 Wallballs (20/14)
Minute 2: 5 Hang Power Cleans (climbing)

5 Rounds, Every 4:00:
30 Air Squats
20/15 Calorie Row or, 15/10 Calorie Bike
7 Power Clean and Jerks (135/95)
*Score is your slowest round


Igloo - 01-02-18
Overhead Squats: 3 Reps Every 1:30 x 8 (climbing)

For Time:
20 Power Snatches (115/75)
20 Barbell-Facing Burpees
20 Overhead Squats (115/75)
20 Barbell-Facing Burpees
20 Squat Snatches (115/75)

HAPPY NEW YEAR - 01-01-18

NO CLASSES!!!
Open Gym 8:00 to 11:00
Suggested WOD
For time:
1,500 Meter Row
100 Double-Unders
30 Calorie Assault Bike
100 Double-Unders
1,500 Meter Row

Out with a BANG - 12-31-17
Sunday 12/31
Partner WOD
For time:
100 Push Jerks, 155/105
90 Toes to Bar
80 Ring Dips
70 Kettle Bell Swings, 70/53
60 Power Cleans, 155/105
50 Burpees, bar-facing
40 Rope climbs

*30 Minute Time Cap!





Champagne Toast! - 12-30-17
Teams of 3,
25 Minute AMRAP:
70 Calorie Row, 70 Barbell-Facing Burpees, 70 Power Snatches (75/55)
60 Calorie Row, 60 Barbell-Facing Burpees, 60 Power Snatches (95/65)
50 Calorie Row, 50 Barbell-Facing Burpees, 50 Power Snatches (115/75)
40 Calorie Row, 40 Barbell-Facing Burpees, 40 Power Snatches (135/95)
30 Calorie Row, 30 Barbell-Facing Burpees, AMRAP Power Snatches (155/105)


Resolution - 12-29-17
Front Squats: 5 Reps Every 2:00 x 5(Climbing)

3 Rounds:
10 Front Squats (165/115)
20 Chest to Bar Pull-Ups
50 Double-Unders

Sugar Shakes - 12-28-17
8 Rounds, On the 3:00:
21/15 Calorie Row
100 Meter Burden Run (100/80)



Detox - 12-27-17
Barbell Complex: Every 1:30 x 5 Sets (climbing)
3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks

3 Rounds:
20 Hang Power Cleans 95/65
20 Front Squats 95/65
20 Push Presses 95/65






NO MORE CAKE! - 12-26-17
Overhead Squats: 3 Reps Every 1:30 x 8 (climbing)

20 Minute AMRAP:
30 Alternating Dumbbell Power Snatches (50/35)
30 Box Jumps (24″/20″)
30 Wallballs (20/14)
30 Toes to Bar

Merry Christmas - 12-25-17
CFP is CLOSED!
Comet - 12-24-17
20 Rounds
2 Power Cleans 205/145#
3 Lateral Barbell Burpee

Vixen - 12-23-17
Clean Complex: Every 1:30 x 6 (climbing)
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Press

Partner WOD:
125 Hand Release Push Ups
100 Pull Ups
75 Front Squats 155/105#
50 Hang Power Clean 155/105#


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