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)
3 rounds:
10 Plank Pushups
10 Single Arm Ring Row (5 each arm)
20 Banded Pull Aparts
10 Banded Upright Row
Plank pushup:
Upright row:
*Make sure band is crossed in front, elbows higher than ears
Specific Warm Up (12-20)
Pullup:
5 Scap Pullups + 10 Kips + 5 Scap Pullups
3 Wide Grip Strict Pullups (snatch grip, use spotter if needed)
3 Narrow Grip Strict Pullups (SDHP grip, use spotter if needed)
3 Normal Grip Strict Pullups (use spotter if needed)
+
5 Situps
10 Mountain Climbers
(20-30)
Weighted pull up/Strict pull up
Every 2:00 x 5 sets
Execute 3 weighted pull ups + 8 lateral bridge raise each side
*go to strict pull ups if you cannot add load to your body. Consider eccentric pull ups if you cannot do a strict pull up without a band or spotter.
RXConditioning (32-50)
Every 3:00 x 6
:30 Dead hang
18 GHD Sit Up/25 abmat sit ups
30 Mountain climber
*Score is slowest round! Lower score for the day is better.
Goal per round: 2:00 or less of work. Scale to a dead hang time domain you know that you can do unbroken 3+ rounds and even then the rest should be minimal.
Intermediate:
Every 3:00 x 6
:20 Dead hang
12 GHD Sit Up/18 abmat sit ups
20 Mountain climber
Baseline:
Every 3:00 x 5
:15 Inverted dead hang (feet supported or banded)
15 Banded/supported sit up
20 Box supported mountain climber
(50-60)
Partner Up
100 Barbell Curls (alternate every 10, 50 each person)
200 Banded Tricep Extensions (alternate every 20, 100 each person)
(0-5)
Today is about grip and midline fitness! We start with some weighted pull ups or strict pull up development to target all of our pulling muscles. Meet yourself where you’re at and focus on developing from that point, so make the version you choose to be a challenge. The conditioning today involves a dead hang where our goal is to simply hang and accumulate (optimally unbroken) the time you choose and then get to the core work as fast as you can. The score you report today will be your slowest time to complete the listed work–it pays to be fast and consistent. For an advanced challenge, athletes can choose to hold a medball or DB between their legs for added external load for the dead hang during the conditioning!