Strength and Speed 2026
About This Competition
Grab your crew and get ready to throw down. Our annual Strength & Speed Competition is back—bringing the perfect mix of heavy lifts, fast-paced conditioning, and team strategy.
Teams of 3 (same-sex) will take on 3 scored workouts + 1 floater WOD, testing your ability to move weight, move fast, and work together under pressure. Expect a balance of classic CrossFit movements, sprint-style intensity, and opportunities to showcase both raw strength and engine.
Date: July 11
Format: Teams of 3 (same-sex)
Workouts: 3 WODs + 1 Floater
Get your team together and get ready to earn it.
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Workouts
Waterfall Style
30/25 Cal Row
30 Wall Balls (30/20) (14/10 Scaled)
30 Box Jump Overs (24/20) (24/20 Step Overs Scaled)
30 S2OH (95/65) (65/45 Scaled)
At 3-2-1 Go...
- Athlete 1 begins the workout with the row. Once they finish their row, Athlete 2 may begin their row while Athlete 1 moves on to wall balls.
- Each athlete must complete the full workout in order:
Row → Wall Balls → Box Jump Overs → Shoulder-to-Overhead (S2OH). - Athletes cannot advance to the next movement until the person ahead of them has finished it.
For example: if Athlete 2 finishes their row but Athlete 1 is still on Box Jump Overs, Athlete 2 must wait to begin wall balls until Athlete 1 finishes box jump overs and moves on to S2OH. - Athlete 3 begins their row only once Athlete 2 completes theirs.
- The workout is complete and time is recorded when athlete 3 completes their shoulder to overhead.
Each teammate will choose ONE lift- Bench, Squat or Deadlift
You will have 12 Minutes between the 3 of you to find a 1RM.
The bar will be shared. Bench will go first, then squat and lastly deadlift.
You can assist each other in loading/ deloading.
The teams scores will be combined for a total weight.
12 Minute AMRAP
30 Synchro Burpees OTB (Scaled can step over)
30 T2B (Scaled - Toes over hips)
30 Synchro Deadlifts (155/135) (Scaled 135/95)
- 2 Athletes will complete the synchro movements together.
- For the Burpees ahtletes will be expected to jump over the bar- in any fashion and touch their chest and thighs to the ground. Both athletes chest must be touching the ground at the same time.
- T2B will not be in sync and can be split anyway you like. You heels must pass behind the rig and your toes must touch the bar at the same time for the rep to count.
- For the deadlifts the bar must be on the ground at the same time and both athletes must be extended at the top at the same time.
Each teammate will find max calories on the assault runner. Each teammate will have 1 minute each.
Your score will be your total calories.
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Event Details
Closes: Jun 9, 2026
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