Deadline to sign up is 20 February 2026!
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 (5-9)
Row 500m or Run 400m or Bike 30/21 Calories
Specific Warm Up (9-22)
Kettlebell:
5 KB Deadlift
5 KBS (eye level)
5 KBS (overhead)
5 KB SDHP (elbows higher than ears, same motion as KBS)
5 Goblet Squat
Dumbbell:
6 Alternating Goblet Reverse Lunge (1 DB)
6 Alternating Step Up (1 DB)
4 Front Rack Reverse Lunge ( 2 DB)
4 Step Overs (2 DB)
+
5 Pushups
5 Situps
10 Wallball
RXConditioning (24-60)
Block 1: 12-Minute AMRAP
Row 1,000 m (10 reps)
80 DB Front Rack Reverse Lunges (35/20lb.)
60 Sit-Ups
40 DB Box Step-Overs (35/20lb.)
Repeat from the row after step overs.
Flow Notes
- Only one partner rows at a time
- Lunges and step-overs can be split however needed
- Keep DBs moderate so movement never stalls
Block 2: 12-Minute AMRAP
30 Synchronized Wall Balls (20/14lb) (10ft.)
30 Synchronized Burpees
60 KB Swing (American) (53/35lb.)
30/20 Calorie Bike or Ski
Rules
- Both partners move together on wall balls and burpees
- KB snatches and machine calories can be split freely
Block 3: 12-Minute AMRAP
Run 800 m together (8 reps)
Then AMRAP of:
40 KB Sumo deadlift high pull (70/53lb.)
30 Push-Ups
20 Goblet Squats
Scale for run if injury or weather would be 800m ski or row, or 1600m bike
*Score is total reps
Intermediate: Scale loads down first, all loads today should be perceived as “moderate to light”. Scale reps by 20% if capacity is limiter.
Baseline: Scale loads significantly to allow for steady movement. Reduce work by 40-50% for those new and or limited by capacity.
(if there is time)
200m Walk
(0-5)
Today’s session is designed to feel like a true HYROX-style partner effort built around long, continuous work and shared responsibility. Pairs can start at different locations than the listed order to help with class size and equipment. Across all three blocks, the goal is sustainable output, smart pacing, and clear communication with your partner. Block one challenges aerobic capacity and lower-body stamina under steady fatigue. Block two raises intensity through synchronized work and forces rhythm, teamwork, and discipline under pressure. Block three finishes with simple, repeatable movements performed while tired, rewarding teams who stay composed and keep moving forward. Athletes will move immediately to the next block without rest in between, and should aim to work at an effort they can sustain for the full session rather than spiking intensity early. This is about consistency, trust in your partner, and managing fatigue while maintaining movement quality from start to finish.