The 2026 Crossfit Open begins Feb. 26th!
Sign up to participate on a team!
-$25 fee includes team shirt
-Team Captain Coaches: Jeremy, Caleb, Tiffany & Bailey
-3 week themes: Redneck, Patriotic, team shirt/color
Point System
-1pt for doing the WOD Fri-Mon
-1pt for attending Friday night
-1pt for dressing in theme
-1pt for logging in Wodify
Bonus points!
-5pt awarded to the team with the best top 5 scores (2 rx & 3 scaled) weekly.
-5pt for each athlete that signs up on HQ
-5pt awarded to the best performing athlete (not based on score, coaches pick)
General Warm Up (5-12)
2 rounds:
:20 Medball Deadlift, Rest :10
:20 Medball Front Squat, Rest :10
:20 Inchworms, Rest :10
:20 Medball Hang Squat Clean, Rest :10
:20 Box Step Ups, Rest :10
Medball Hang Squat Clean:
Specific Warm Up (12-27)
Box Jump:
5-8 Box Jump (low height, practice bounding if need to)
5 Box Jump (workout height)
Pushup:
5 Wide Hand Pushups
5 Diamond Pushups
5 Normal Pushups
DB:
5 Hang Power Clean (each arm)
8 Single DB Front Squats (4 squats DB in right hand, 4 in left hand)
6 Hang Squat Clean (3 each arm)
Squat Clean:
3 Jump and Shrug
3 High Elbows
3 Muscle Clean
6 Clean Drop (2 landing in quarter, 2 landed parallel, 2 landing full depth)
3 Hang Squat Clean
3 Squat Clean
(27-42)
Squat Clean
In 15:00 Build to a heavy single squat clean
RXConditioning (45-60)
32-24-16-8
SA Dumbbell Hang Squat Clean (50/35lb.)
HR Push up
Box Jump (24/20’)
Goal: Sub 12 minutes
Cap: 15 minutes
Intermediate
32-24-16-8
SA Dumbbell Hang Squat Clean (35/20lb.)
HR Push up (reduced reps or kneeling/ worm)
Box Jump (20/14’)
Baseline
24-16-8
SA Dumbbell Hang Squat Clean (15/10lb.)
Box push up/ wall push up
Plate jump
*Remember, athletes should jump. The only athletes who should not jump are those with an injury that prevents jumping. Stepping up is NOT a worthy substitute for jumping.
(0-5)
Welcome to a new week! Like usual, Monday’s are “fun!” Today we build to a heavy single squat clean. The goal is to familiarize the movement of the barbell in the warm up and check in with how you feel. “Heavy” is always relative to how you feel on that day. We want you to push yourself, but also grasp the awareness and discernment for when it is best to push the hardest and when you must focus on technique. After we smash some heavy lifts we advance into a triplet of single arm DB hang squat cleans, hand release push ups and box jumps! Today the goal is for you to be able to cycle the dumbbell and complete the first 2 rounds in only 2 sets. That means you should only rest the DB on the ground 1 time to break up both the 32 and the 24. HR push ups as RX’d involve no thighs touching the ground. This is extremely hard and calls you to pay close attention to all reps and sustain a slight hollow/arch position throughout the top and the bottom of the rep even as you lift your hands on the ground and your chest and toes are all that is touching the ground. For box jumps, if you practice them or do them regularly you can consider bounding off the ground from rep to rep. It is a valid life skill for any changing of direction from backward to forward and is akin to the double under with a great jump demanded. If you want to try it and have little experience with rebounding, consider jumping to a lower box or stack of plates today–fitness will be gained! Stepping down is always a valid choice after jumping up. All athletes should jump unless there is an injury preventing them from jumping, as stepping up is not an adequate scale or replacement for jumping.