CHAD

1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.

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BERT

Independence
40 Burpees
400m Run
80 Push Ups
400m Run
120 Walking Lunges
400m Run
160 Air Squats
400m Run
120 Walking Lunges
400m Run
80 Push Ups
400m Run
40 Burpees

Liberty
20 Up Downs
200m Run
30 Bar Push Ups
200m Run
40 Walking Lunges
200m Run
50 Air Squats
200m Run
40 Walking Lunges
200m Run
30 Bar Push Ups
200m Run
20 Up Downs

• Target time: 45:00-55:00

• Time cap: 55:00

Power Clean and Jerk

Set 1 -

1 Reps

Set 2 -

1 Reps

Set 3 -

1 Reps

Set 4 -

1 Reps

Set 5 -

1 Reps

Set 6 -

1 Reps

6 sets
1 Power Clean and Jerk (80-85%)

(Choice of Split or Push Jerk)

Honor and Respect

Affiliate Compete (RX+)

12:00 AMRAP

60 Deadlifts (115/80)

40 Hang Power Cleans and Jerks (115/80)

20 Thrusters (115/80)

Max Calorie Air Bike

Freedom (RX'd)
12:00 AMRAP
60 Deadlifts (95/65)
40 Hang Power Clean and Jerks (95/65)
20 Thrusters (95/65)
Max Calorie Air Bike in remaining time

Independence
12:00 AMRAP
60 Deadlifts (75/55)
40 Hang Power Clean and Jerks (75/55)
20 Thrusters (75/55)
Max Calorie Air Bike

Liberty
12:00 AMRAP
30 Dumbbell Deadlifts (light)
20 Dumbbell Hang Power Cleans (light)
10 Dumbbell Thrusters (light)
Max Calorie Air Bike

• Target number of Calories: 40/30+

• Minimum number of Calories before scaling: No Minimum

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

GHD Hip Raise/Extension
Weighted Hip Thrusts
Supermans

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 seconds

• Time cap each set:
  1000/750m: 4:30
  200/175: 60 seconds

• Overall 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