2026 Team Competition


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Judge Sign Up Here

  • It’s a Superhero theme this year!
  • We’ll have prizes for the top 3 teams.
  • We’ll also have a prize for the team with the best uniforms.
  • The competition will start on Saturday August 22nd at 8am and end by 4pm.

When things will be posted

  • Teams will be posted by 8/15.
  • WOD #1 will be posted by 8/17.
  • Heat Times will be posted by 8/18.
  • WOD #2 will be posted by 8/19.
  • WOD #3 will be posted by 8/20.
  • WOD #4 (The Final) will be announced at the comp.

Teams


Aqua

  • 1. Allegra Basanese
  • 2. Danielle Bodin
  • 3. Jordan Daubenspeck
  • 4. Peter Aguero


Purple

  • 1. Anjali Nandi
  • 2. Katie Etzen
  • 3. Nathan Vasquez
  • 4. Rodney Jones


Charcoal

  • 1. Heather Rogers
  • 2. Joseph Pecoraro
  • 3. Sarah Nolan
  • 4. Tom Wesley


Pink

  • 1. Frank Fuller
  • 2. Jesse Milne
  • 3. Marlena Murataj
  • 4. Vicki Zeeb


Yellow

  • 1. Bill Foley
  • 2. Kimberlea Stonewerth
  • 3. Morgan Caya
  • 4. Theo Alkousakis


Green

  • 1. Joseph Imeraj
  • 2. Julia Yoder
  • 3. Nichol Matthews
  • 4. Ryan Nolan


Red

  • 1. Brandi Franken
  • 2. Heather Layman
  • 3. Jordan Sullivan
  • 4. Kelly Archibald


Blue

  • 1. Caitie Owens
  • 2. Jimmie Keas
  • 3. Nicole Sullivan
  • 4. Warren Hiner


Heat Times


Click Here to see heat times

WOD #1

WOD #1

Captain America Meets White

Total time: ~29 minutes including rests

Structure Overview

5 intervals of 5 minutes of work, each separated by 1 minute of rest.

Every work interval begins with the same run requirement. Assignments can change freely between intervals. One athlete must cover each distance every time. On GO all athletes take off at the same time.

Run (every interval):

  • 1 athlete × 100 m
  • 1 athlete × 200 m
  • 1 athlete × 300 m
  • 1 athlete × 400 m

All four athletes must return before the station work begins.

Interval 1 – Rope Climbs (5:00)

Start: Run (100 / 200 / 300 / 400 m).

Once everyone is back:
Alternating synchronized pairs of rope climbs on two ropes for the remaining time:

  1. Zombie climb (one athlete) + 11-ft rope climb (second athlete)
  2. 9-ft rope climb (one athlete) + 15-ft rope climb (second athlete)

Continue alternating these two pairings until time expires. Athletes may rotate freely.

Synchronized just means both athletes doing the Zombie climb and 11-ft rope climb must be done before the 9=ft and 15-ft rope climb can start.

Scoring: Total successful synchronized rope-climb pairs completed will be multiplied by 3. (ex: 20 successful synchro rope climbs = 60 reps)

Rest 1:00

Interval 2 – Wall Balls (5:00)

Start: Run (100 / 200 / 300 / 400 m).

Once everyone is back:
Alternating synchronized pairs of wall balls for the remaining time:

  • 10 synchronized wall balls (one with 6-lb ball + one with 14-lb ball)
  • 10 synchronized wall balls (one with 10-lb ball + one with 20-lb ball)

Continue alternating the two pairings. Partners and ball assignments may change freely. Only successful synchronized reps count.

Synchronized just means both athletes doing the 6-lb and 14-lb wall ball must be done with a rep by hitting the wall 10-ft for men and 9-ft for women before the next rep can start.

Athletes will be squatting to another med ball and must touch the ball before throwing the ball to the target 10-ft for men and 9-ft for women.

Rest 1:00

Interval 3 – Core (5:00)

Start: Run (100 / 200 / 300 / 400 m).

Once everyone is back:
Alternating synchronized pairs for the remaining time:

  • 10 synchronized sit-ups (any two athletes)
  • 10 synchronized toes-to-bar (any two athletes)

Continue alternating. Partners may change freely. Only successful synchronized reps count.

Synchronized just means both athletes doing the sit up are at the top of the sit up before starting the next rep. For the Toes-To-Bar both athletes must make contact to the bar with their feet at the same time.

Rest 1:00

Interval 4 – Overhead Lunges (5:00)

Start: Run (100 / 200 / 300 / 400 m).

Once everyone is back:
Three athletes perform synchronized overhead lunges for the remaining time, holding:

  • 35-lb plate
  • 25-lb plate
  • 10-lb plate

The fourth athlete rests or rotates in. Athletes may switch positions and plates as needed. All three moving athletes must stay synchronized.

Synchronized just means all 3 athletes doing the overhead lunges are standing all the way up with the weight over head at the start and end of each rep. If an athlete drops the weight before all athletes are done with the lunge it will be a no rep.

Rest 1:00

Interval 5 – Row (5:00)

Start: Run (100 / 200 / 300 / 400 m).

Once everyone is back:
All four athletes row synchronized for the remaining time.

Synchronized just means all 4 athletes will be holding one handle that is connecting all the rowers handles together.

Scoring: The lowest distance any rower reaches is the team’s score.
Every 10 meters of that lowest distance = 1 rep. (ex: highest rower 832m and lowest rower is 663m the score is 66 reps.)

Quick Reference Flow

  1. 5:00 – Run + alternating rope pairs (zombie/11-ft ↔ 9-ft/15-ft) → Rest 1:00
  2. 5:00 – Run + alternating 10 synchro wall balls (6&14 ↔ 10&20) → Rest 1:00
  3. 5:00 – Run + alternating 10 synchro sit-ups ↔ 10 synchro toes-to-bar → Rest 1:00
  4. 5:00 – Run + 3-person synchro overhead lunges (35/25/10 lb) → Rest 1:00
  5. 5:00 – Run + 4-person synchro row (lowest distance ÷ 10 m = reps)

Important: All movements must be synchronized where specified. Only successful synchronized work counts toward the score.
Scoring: All reps for each of the 5 intervals will be added together for a total score.

WOD #2

WOD #2

The Hulk Meets DT

Team of 4 • 3 × 10:00 windows

Pre-Workout Setup (Required)

Before the clock starts, the team must designate each athlete as A, B, C, or D.

These designations are fixed for the entire workout, with one critical restriction:

No athlete may hold the same letter (A, B, C, or D) for more than one movement.
Example: If Athlete X is A on the Deadlift, they cannot be A on the Hang Clean or Jerk. They must be B, C, or D on the remaining movements.

Women’s weight conversion:
Any weight lifted by a female athlete is multiplied by 1.45 before the letter multiplier is applied. This equalizes male and female contributions.
Click Here to get the score card to start filling out who has what letter for each movement. You’ll get this score card at check in and you must have it filled out before the workout starts.

Part 1 – Deadlift (10:00)

Each athlete finds a 3-rep max Deadlift (touch-and-go).

Scoring multipliers (applied after the 1.45 conversion for women):

  • Athlete A → weight × 4
  • Athlete B → weight × 3
  • Athlete C → weight × 2
  • Athlete D → weight × 1
Team score for this portion = sum of the four adjusted weights.

Part 2 – Hang Clean (10:00)

Each athlete finds a 2-rep max Hang Clean.

Scoring multipliers (applied after the 1.45 conversion for women):

  • Athlete A → weight × 8
  • Athlete B → weight × 6
  • Athlete C → weight × 4
  • Athlete D → weight × 2
Team score for this portion = sum of the four adjusted weights.

Part 3 – Jerk (10:00)

Each athlete finds a 1-rep max Jerk (any style: push jerk, split jerk, or Push Press) from a rack.

Scoring multipliers (applied after the 1.45 conversion for women):

  • Athlete A → weight × 8
  • Athlete B → weight × 6
  • Athlete C → weight × 4
  • Athlete D → weight × 2
Team score for this portion = sum of the four adjusted weights.

Final Team Score

Total Score = Deadlift adjusted total + Hang Clean adjusted total + Jerk adjusted total

Quick Rules Summary

  • Designate A / B / C / D before the workout begins.
  • No athlete may repeat the same letter across movements.
  • Women’s lifts are first multiplied by 1.45, then by the letter multiplier.
  • All lifts must be successful (full range of motion, controlled). Failed attempts do not count.
  • Only one athlete can lift at a time but athletes may warm up and attempt lifts freely within each 10-minute window.
  • No other athletes or weights can be in the lifting area during a lift.
  • Weights available 1 (45-lb bar), 1 (35-lb bar), 3 sets (Metal 45 plates deadlifts only), 2 sets (45-lb plates), 2 sets (35-lb plates), 2 sets (25-lb plates), 4 sets (15-lb plates), 4 sets (10-lb plates), 2 sets (5-lb plates), 2 sets (2.5-lb plates), 2 sets (Clips that must be on outside of all weights)

WOD #3

WOD 3

The Flash and Matt Would Go

Sprint Bracket

Team of 4 • 3 athletes working at all times

General Rules

  • Exactly three athletes work at every station. The fourth athlete rests and may rotate in freely between stations.
  • All three working athletes must finish a station before the team may advance to the next station.
  • Athletes may switch freely between stations throughout the workout (any three can start each station) BUT the 3 that start a station must finish it. The three that start a station can rotate between weights but the 4th person resting can NOT help on that station.
  • This is a bracket-style event. A seeding round determines bracket placement. Subsequent rounds are head-to-head. Winners advance; losers drop to the losers’ bracket.

Station Order (every round)

  1. Air Bike
  2. Dumbbell Box Step-Overs (Farmer’s Carry style)
  3. Sandbag Over Box
  4. Monkey Rolls → Finish line / rest until next round

Station Standards

1. Air Bike

Three bikes running simultaneously:

  • Bike 1: lower calorie target
  • Bike 2: middle calorie target
  • Bike 3: higher calorie target
All three athletes start together. The station is complete when the last athlete reaches their calorie target.

2. Dumbbell Box Step-Overs

  • Boxes: two 20-inch + one 18-inch
  • Dumbbells: 50 lb, 35 lb, and 20 lb pairs (one pair per athlete)
  • Athletes hold dumbbells in a farmer’s carry and perform synchronized step-overs.
  • All three must complete the step-over to the far side before any may return for the next rep.
  • Athletes may adjust what dumbbells go to each box before we start.
Station complete after the required number of synchronized reps. Dumbbells are set down to advance.

3. Sandbag Over Box

  • Three sandbags carabinered together on top of 50″ boxes: 75 lb, 55 lb, and 45 lb
  • Athletes grab and lower linked bags to all touch the ground and lift the bag back on top of the boxes, then athletes run around to the other side, and do the same thing.
  • Each time the bags are lowered to ground and returned to top counts as one rep.
Station complete after the required number of reps.

4. Monkey Rolls

  • Three athletes form a continuous chain.
  • One athlete jumps over an athlete, then rolls under the following athlete, and the pattern continues.
  • A completed “monkey roll” cycle is counted by successful jumps over an athlete.
  • No idea what a Monkey Roll is? Here is a video. https://youtube.com/shorts/oHaeRyWq7jk?si=3fNRUmGSF6hwUbgo
Station is complete when the team reaches the required number of jumps over an athlete.
Immediately after the final jump, all athletes sprint to the finish line.

Round Progression & Rep Scheme

Seeding Round (determines bracket placement)

  • Bike: 6 / 9 / 12 calories
  • All other stations: 6 reps each

Round of (Head-to-Head)

  • Bike: 8 / 12 / 16 calories
  • All other stations: 8 reps each
  • Winners advance; losers move to the losers’ bracket.

Semifinals

  • Bike: 10 / 15 / 20 calories
  • All other stations: 10 reps each

Finals

  • Bike: 12 / 18 / 24 calories
  • All other stations: 12 reps each

Quick Reference Card

Round Bike Calories Step-Overs Sandbag Monkey Rolls
Seeding 6 / 9 / 12 6 6 6
Head-to-Head 8 / 12 / 16 8 8 8
Semifinals 10 / 15 / 20 10 10 10
Finals 12 / 18 / 24 12 12 12

WOD #4

Find out at the competition.

Past XS Teams