CrossFit Republic – CrossFit

What Is the CrossFit Open?

Every year, the global CrossFit community comes together to participate in the CrossFit Open .

For three weeks, CrossFit releases one workout per week that is completed by hundreds of thousands of athletes around the world at CrossFit gyms, in garages, and in living rooms.

The Open is designed so anyone can do it :

New athletes

Long-time members

Competitive CrossFitters

People simply curious about what they’re capable of

It’s not about being the best in the world, it’s about showing up, testing yourself, and sharing the experience with others .

We’ve traditionally celebrated the Open with Friday Night Lights , where we come together on the floor, cheer each other on, and celebrate our fitness as a community.

Signing up for the official CrossFit HQ Open is always optional. Some athletes enjoy seeing their name on the global leaderboard , while others simply enjoy participating locally with friends.

Why the Intramural Open Was Created

Over time, we noticed something important.

Not everyone cared about where they ranked globally, but a lot of people cared about being part of something together .

So instead of making the Open only about physical performance, the Intramural Open was born .

The idea was simple:

Keep the Open workouts

Keep Friday Night Lights

But shift the focus from individual scores to community competition

Instead of competing against the world, members compete on teams inside the gym .

Points aren’t earned only by workout results, they’re earned through:

Participation

Showing up on Fridays, if able but not mandatory

Spirit and engagement

Supporting teammates

And yes, fitness too

This makes the Open something that truly includes everyone , regardless of experience or ability.

How We’re Running It This Year

Last year, we kept it as simple as possible:

Free entry

Get placed on a team

Participate

This year, we wanted to enhance the experience and increase the value .

That includes:

An official Intramural Open shirt

More fun challenges

Better prizes

Elevated Friday Night Lights events

Most importantly, the goal remains the same:

Build community. Celebrate effort. Have fun together.

Who Is This For?

The CrossFit Open, and our Intramural Open, is for:

Beginners

Experienced athletes

Competitive members

People who just want to be part of the energy

This is not about comparing your fitness to someone else’s.

It’s about being part of a team, showing up consistently, and contributing in whatever way you can.

There are many ways to earn points, and every role matters.

How to Sign Up

Use the form to get registered

Entry ($25) includes your team placement and shirt

If you don’t want a shirt, you can still participate:

$15 team-only option

Just select that choice in the form

No matter who you are or where you’re at in your fitness journey,

The Open is for you.

And we’d love for you to be part of it with us.

Daily Strength and Conditioning W.O.D. – 20 Minutes (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

5 Deadlifts (225/155)

10 Chest to Bar Pull Ups

30 Double Unders

Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals. Do NOT pick up where you left off. Start from the top.

Add up all your rounds, add up all your reps, that’s your score.

COACHES***: If your plan allows, build some time for the athletes to get a build up past the workout weight today and potentially so me heavy sets of 5 before they get started. Not too much time to burn themselves out, but enough to make their workout weight feel light.

These are hard but repeatable efforts . You should push the pace without redlining so badly that later intervals fall apart. Deadlifts should be fast, controlled singles or small touch-and-go sets. Chest-to-bar needs to stay efficient with smart breaks. Double unders should be clean and quick. The goal is consistent output across all three rounds , not a hero first interval followed by a fade.

Start each AMRAP from the beginning, as if you were starting from scratch. The idea is to give you a target to hit in Rounds 2 and 3. Athletes who struggle with pull-ups or double unders can use this workout to figure out how to manage the movement. Will breaking up the movements help you stay consistent for all 3 rounds? If in Round 1, you complete 5 rounds but in Round 3, you complete 2 rounds because you had to rest longer between double under sets, you’ve learned something!

Athletes who already know they struggle with pull-up and/or double under endurance should look to the Step 3 option. This will allow more continuous movement and potentially more successful volume at the end of the 15 minutes of work.

GOAL: Posterior chain and pulling endurance + threshold training

Targets:

Advanced: 1 round every 1:00-1:15, and consistent sets on chest-to-bar pull-ups and double unders

Beginner: 1 round every 1:30-1:40, and consistent technique for all rounds

Step 1:

5 Deadlifts (95/65)

7 Ring Rows, Seated Ring or Barbell Pull Ups,

30 Single Unders or Line Hops

Step 2:

5 Deadlifts (135/95)

5 Pull Ups (Kipping, Banded, or Jumping)

45 Single Unders

Step 3:

5 Deadlifts (185/135)

5 Chest to bar Pull Ups

30 Double Unders

Step 5:

5 Deadlifts (275/185)

10 Chest to bar Pull Ups

30 Double Unders

Endurance W.O.D. – 20 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 20 Minutes of…

10/7 Calorie Echo Bike

10 Deadlifts (135/95)

10 Pull Ups

30 Double Unders

Step 1:

10 Deadlifts (75/55)

10 Ring Rows, Seated Ring or Barbell Pull Ups,

30 Single Unders

Step 2:

10 Deadlifts (95/65)

10 Pull Ups (Kipping, Banded, or Jumping)

45 Single Unders

Step 3:

10 Deadlifts (115/85)

10 Pull Ups

30 Double Unders

Step 5:

10 Deadlifts (155/105)

10 Chest to Bar Pull Ups

30 Double Unders