Open Gym
8-10am with Coach Matt!
Classic CrossFit Collaboration
AMRAP 15
Burpees and Kettlebell Swings
*Each minute, Partner 1 will complete 8 burpees. When those are complete, Partner 2 will complete as many kettlebell swings as possible in the rest of the minute. The 8th minute will be a rest and the Partners will switch.
The Med Ball Workout
AMRAP 15
Partner 1
5 Wall Balls
6 Med Ball Cleans
7 Slam Balls
*Then Partner 2 will do the same
Alternating for 15 mins
Balmoral Castle
Affiliate Compete (RX+)
2 sets
3 Rounds
6 Wall Facing Strict Handstand Push Ups
18 Dumbbell Deadlifts (50s/35s)
-Rest 2 minutes between sets-
Freedom (RX'd)
2 Sets
3 Rounds
7 Strict Handstand Push Ups
14 Dumbbell Deadlifts (50s/35s)
-Rest 2:00 between sets-
Independence
2 Sets
3 Rounds
7 Handstand Push Ups
14 Dumbbell Deadlifts (35s/25s)
-Rest 2:00 between sets-
Liberty
2 Sets
3 Rounds
6 Dumbbell Push Press (light)
12 Dumbbell Deadlifts (light)
-Rest 2:00 between sets-
Target time each set: 4:00-5:00
Time cap each set: 6:00
Accessory
3 sets
12 Weighted Push Ups (or Dips)
-rest 30 secs-
12 Ring Rows
-rest 30 secs-
15 Dumbbell Lateral Raises
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Snatch
Set 1 -
2 Reps
Set 2 -
2 Reps
Set 3 -
2 Reps
Set 4 -
2 Reps
Set 5 -
2 Reps
Set 6 -
2 Reps
Set 7 -
2 Reps
Snatch
Every 2:00 x 7 sets:
2 Snatches @75–80% of 1RM
Marshal College
Affiliate Compete (RX+)
12:00 AMRAP
60 Double Unders
15 GHDs
5 Back Squats (255/165)
Freedom (RX'd)
12:00 AMRAP
48 Double Unders
12 GHDs (or V-Ups)
4 Back Squats (225/155)
Independence
12:00 AMRAP
36 Double Unders
8 GHDs (or V-Ups)
4 Back Squats (185/125)
Liberty
12:00 AMRAP
40 SIngle Unders
12 Sit Ups
8 Dumbbell Front Squats (light)
Target number of Rounds: 5+ rounds
Minimum number of Rounds before scaling: 4 rounds
Duthie Park
Affiliate Compete (RX+)
1000/850m Row
25 Box Jumps (30/24)
25 Hang Power Cleans (185/125)
25 Box Jumps (30/24)
1000/850m Row
Freedom (RX'd)
1000/850m Row
25 Box Jumps (24/20)
25 Hang Power Cleans (155/105)
25 Box Jumps (24/20)
1000/850m Row
Independence
850/775m Row
25 Box Jumps (20)
25 Hang Power Cleans (135/95)
25 Box Jumps (20)
850/775m Row
Liberty
500/450m Row
25 Box Step Ups (20)
25 Hang Dumbbell Power Cleans (light)
25 Box Step Ups (20)
500/450m Row
Target time: 13:00-15:00
Time cap: 18:00
Mini-Pump: Lower Pull
3 sets
10 Barbell Good Mornings @ RPE 6/10
-rest 30 seconds-
10 Farmers Carry Step Back Lunge (each side) @ RPE 7/10
-rest 1 minute between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Barbell Good Mornings
Double Dumbbell Step Back Lunge - Farmers Carry
Shoulder Press
Set 1 -
8 Reps
Set 2 -
8 Reps
Set 3 -
8 Reps
Set 4 -
8 Reps
Set 5 -
8 Reps
5 sets
8 Shoulder Press
-build across sets by feel-
The Dons
Affiliate Compete (RX+)
For Time: With a Partner
100 Bench Press (each)(135/95)
Switch - 15/12 Calorie Air Bike
Freedom (RX'd)
For Time: With a Partner
100 Bench Press (each)(115/80)
Switch - 15/12 Calorie Air Bike
Independence
For Time: With a Partner
100 Bench Press (each)(95/65)
Switch - 12/10 Calorie Air Bike
Liberty
For Time: With a Partner
75 Dumbbell Bench Press (each)(light)
Switch - 10/8 Calorie Air Bike
Target time: 13:00-15:00
Time cap: 18:00
If one partner finishes their bench press before the other, the partner with remaining bench press will continue to alternate bench press reps and bike calories until all reps are complete.
Granite City
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Every 8:00 (4 sets)
300m Run
15 Toes to Bar
15 Dumbbell Front Squats (35s/25s)
8 Front Rack Dumbbell Lunges in Place (35s/25s)
300m Run
Independence
Every 8:00 (4 sets)
200m Run
10 Toes to Bar
10 Dumbbell Front Squats (35s/25s)
8 Front Rack Dumbbell Lunges in Place (35s/25s)
200m Run
Liberty
Every 8:00 (4 sets)
150m Run
10 Hanging Knee Raises
10 Dumbbell Front Squats (light)
8 Lunges in Place
150m Run
Target time each set: 5:00-7:00
Time cap each set: 7:00
Open Gym
8-10am with Coach Matt!
Open Gym
2-4pm with Coach Mike!
Halloween Hangover
AMRAP 35 (With a Partner)
Split reps as needed
10 GTOH Plate Touches (35/25)
10 Box Step-Ups (20")
10 Sit-Ups
500/400m Row OR split 400m Run
Spooktacular Sweatfest
AMRAP 31 (With a Partner)
10 Burpees
31 Wall Balls (20/14)
10 Burpees
31 Med Ball Cleans (20/14)
10 Burpees
31 Wall Ball Sit-Ups (20/14)
10 Burpees
31 Wall Ball Slams (20/14)
-At 31:00, Row 1031m For Time-
Frankenstein
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Teams of 2
120 Wall Balls (20/14)
80/64 Calorie Ski (OR Row)
40x50ft Shuttle Run
80/64 Calorie Ski (OR Row)
120 Wall Balls (20/14)
* Split reps as desired
Independence
Teams of 2
100 Wall Balls (20/14)
60/48 Calorie Ski (OR Row)
30x50ft Shuttle Run
60/48 Calorie Ski (OR Row)
100 Wall Balls (20/14)
Liberty
Teams of 2
60 Wall Balls (light)
50/40 Calorie Ski (OR Row)
20x50ft Shuttle Run
50/40 Calorie Ski (OR Row)
60 Wall Balls (light)
Target time: 20:00-22:00
Time cap: 25:00
Mayhem Mini Pump - Glutes
3 Rounds at moderate weight (RPE 7)
10 Weighted Hip Thrusts
-rest 30 seconds-
10 GHD Hip Raises OR 20 Supermans
-Rest 1:00-2:00 between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Clean and Jerk
Set 1 -
1 Reps
Set 2 -
1 Reps
Set 3 -
1 Reps
Set 4 -
1 Reps
Set 5 -
1 Reps
5 sets:
1 Clean and Jerk (@ 75–80%)
-rest 60-90 seconds between sets-
Cobwebs
Affiliate Compete (RX+)
5 Rounds
25 GHDs
100 Double Unders
5 Wall Walks
Freedom (RX'd)
5 Rounds
20 GHDs (or V-Ups)
75 Double Unders
5 Wall Walks
Independence
5 Rounds
15 GHDs (or V-Ups)
60 Double Unders
4 Wall Walks
Liberty
5 Rounds
15 Sit Ups
60 Single Unders
3 Inchworms
Target time: 12:00-14:00
Time cap: 16:00
Jack-O-Lantern
Affiliate Compete (RX+)
1000/875m Row @70% Effort
-Rest 3:00-
10x200/175m Row @80% Effort
Rest 30 seconds after each set-
1000/875m Row @90% Effort
Freedom (RX'd)
1000/875m Row @70% Effort
-Rest 3:00-
8x200/175m Row @80% Effort
*Rest 30 seconds after each set.
1000/875m Row @90% Effort
* Note: There is only a 30 second rest after the last set of 8x 200m row (not 3 minutes).
* Score is clock time at finish
Independence
800/700m Row @70% Effort
-Rest 3:00-
8x175/150m Row @80% Effort
-Rest 30 seconds after each set-
800/700m Row @90% Effort
Liberty
500/400m Row @70% Effort
-Rest 3:00-
8x150/125m Row @80% Effort
-Rest 30 seconds after each set-
500/400m Row @90% Effort
Target time each set:
1000/750m: 3:30-4:10
200/175m: 40-55 secondsTime cap each set:
1000/750m: 4:30
200/175: 60 secondsOverall Time Cap: 24:00
Back Rack Step Back Lunges
Set 1 -
8 Reps
Set 2 -
8 Reps
Set 3 -
8 Reps
Set 4 -
8 Reps
4 sets
8 Back Rack Lunges (per leg), build across sets based on feel
Black Cat
Affiliate Compete (RX+)
25/20 Calorie Air Bike
25 Chest to Bar Pull Ups
25/20 Calorie Air Bike
15 Ring Muscle Ups
25/20 Calorie Air Bike
25 Chest to Bar Pull Ups
25/20 Calorie Air Bike
Freedom (RX'd)
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
15 Bar Muscle Ups (or 30 Chest to Bar)
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
Independence
20/15 Calorie Air Bike
20 Toes to Bar
20/15 Calorie Air Bike
20 Chest to Bar Pull Ups
20/15 Calorie Air Bike
20 Toes to Bar
20/15 Calorie Air Bike
Liberty
15/12 Calorie Air Bike
15 Hanging Knee Raises
15/12 Calorie Air Bike
10 Jumping Pull Ups
15/12 Calorie Air Bike
15 Hanging Knee Raises
15/12 Calorie Air Bike
Target time: 16:00-18:00
Time cap: 20:00
Open Gym
8-10am with Coach Matt!
Open Gym
2-4pm with Coach Mike!
207 Strong
***The Lewiston shooting on 10/25/23 forever changed our community as a whole. Maine is a small state and our single area code has always reflected that. This AMRAP will last as long as it takes the group to collectively accumulate 207cal on the rower and then 207cal on the assault bike. One rower then one bike. Everyone must give a little and some may give more than others. The two machines are to represent the two locations. There will be two scores: one for the community (time) and an individual score (AMRAP).
"207 Strong"
For Time as a Community:
207 cals Row Followed by
207 cals Air Bike
***AMRAP
10 Clean and Jerks (95/65)
25 Double Unders
23 Wall Balls (20/14) ( 10/9)
One person on the machine at a time. Switch when you want. If you aren't on the machine, you will be working on the AMRAP.
Golden Gophers
Affiliate Compete (RX+)
1-2-3-4-5-6-7-8-9-10
Devils (50s/35s)
-12/10 Calorie Air Bike after each set.
Freedom (RX'd)
1-2-3-4-5-6-7-8-9-10
Devils Press (50s/35s)
* 10/8 Calorie Air Bike after each set.
Independence
1-2-3-4-5-6-7-8-9-10
Devils Press (35s/25s)
-8/7 Calorie Air Bike after each set.
Liberty
1-2-3-4-5-6-7-8-9-10
Single Arm Devils Press (light)
-6/5 Calorie Air Bike after each set.
Target time: 16:00-18:00
Time cap: 20:00
Turkish Get-Up
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Gymnastics: Pulling (Week 9)
Test Week! It's time to see our hard work pay off. How do your numbers compare to week one?
Level 1: Complete max effort Ring Rows in 2 minutes
Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes
Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes
Sets do not need to be completed unbroken. Perform max reps within the two minutes.
Ducks
Affiliate Compete (RX+)
150 Double Unders
30 Handstand Push Ups
30 Box Jump Overs (24/20)
15 Wall Walks
30 Box Jump Overs (24/20)
30 Handstand Push Ups
150 Double Unders
Freedom (RX'd)
100 Double Unders
25 Handstand Push Ups
25 Box Jump Overs (20)
10 Wall Walks
25 Box Jump Overs (20)
25 Handstand Push Ups
100 Double Unders
Independence
80 Double Unders
20 Handstand Push Ups
20 Box Jump Overs (20)
8 Wall Walks
20 Box Jump Overs (20)
20 Handstand Push Ups
80 Double Unders
Liberty
100 Single Unders
20 Dumbbell Push Press (light)
20 Box Step Ups (20)
5 Inchworms
20 Box Step Ups (20)
20 Dumbbell Push Press (light)
100 Single Unders
Target time: 10:00-12:00
Time cap: 16:00
Fighting Illini
Affiliate Compete (RX+)
8:00 AMRAP
50/40 Calorie Row
Max Rounds
15 Push Ups
15 Toes to Bar
-rest 4:00-
8:00 AMRAP
50/40 Calorie Row
Max Rounds
10 Burpee Over Bar
10 Overhead Squats (95/65)
Freedom (RX'd)
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
15 Push Ups
15 Toes to Bar
-rest 4:00-
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
10 Burpee Over Bar
10 Overhead Squats (75/55)
Independence
8:00 AMRAP
40/32 Calorie Row
Max Rounds
10 Push Ups
10 Toes to Bar
-rest 4:00-
8:00 AMRAP
40/32 Calorie Row
Max Rounds
10 Burpee Over Bar
10 Overhead Squats (65/45)
Liberty
8:00 AMRAP
30/24 Calorie Row
Max Rounds
10 Dumbbell Bench Press
10 Hanging Knee Raises
-rest 4:00-
8:00 AMRAP
30/24 Calorie Row
Max Rounds
10 Up Downs
10 Dumbbell Front Squats (light)
Target number of Rounds each set: 4+ Rounds
Minimum number of Rounds before scaling: 2.5 Rounds
Sandbag Front Hold
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Gymnastics: Pressing (Week 9)
Test Week! It's time to see our hard work pay off. How do your numbers compare to week one?
Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes.
Level 2: Complete max effort kipping handstand push ups within 2 minutes.
Level 3: Complete max effort strict wall facing handstand push ups within 2 minutes
Sets do not need to be completed unbroken. Perform max reps within the two minutes.
Boilermakers
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
5 sets
10 Power Cleans (115/80)
16 Back Rack Lunges in Place (115/80)
10 Power Cleans (115/80)
-Rest 1:1 between sets-
Independence
5 sets
10 Power Cleans (95/65)
16 Back Rack Lunges in Place (95/65)
10 Power Cleans (95/65)
-Rest 1:1 between sets-
Liberty
5 sets
10 Dumbbell Power Cleans (light)
16 Single Dumbbell Lunges in Place (light)
10 Dumbbell Power Cleans (light)
-Rest 1:1 between sets-
Target time each set: 2:00-2:30
Time cap each set: 3:00