CFHOW Open: Independence Day
About This Competition
Same-sex pairs over 3 categories to compete in challenging CrossFit workouts.
Everyone is welcome! Whether you love CrossFit, Functional Fitness, or anything in between this competition is open to all.
So, as always, let's be brutally honest… there's 3 categories and to help you decide which to enter here's some detail:
- RX - if you train mostly CrossFit, or if you feel competent in a mixture of weightlifting, gymnastics and engine work, then you should expect a higher level of skills and different movements. An example of some of the skills you may come across are - handstand push ups, handstand walks, chest to bar, muscle ups, toes to bar, snatches and clean and jerks.
- RXish - if you also have an understanding the movements and you can do them - albeit not at the same pace or intensity as Mr/Mrs Rx in the corner - then this is the one for you… The repetitions and weight will be reduced as appropriate.
- Scaled - If you really enjoy training but haven’t quite mastered the skill set needed for RX(ish) and RX, or can’t quite hit the same numbers… then this category is for you. We have scaled options available or reduced weight where needed.
Keep your eyes peeled over at @crossfithouseofwolves on Instagram for more details.
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Little Reids | 5 |
| 2 | More Cross than Fit | 9 |
| 3 | Swedish House Marshall | 13 |
| 4 | Went out too hot | 14 |
| 5 | Lock that Ash up! | 14 |
| # | Athlete | Points |
|---|---|---|
| 1 | Dumb & Dumber | 4 |
| 2 | The Caddy's | 11 |
| 3 | Neebs | 13 |
| 4 | Burpee Bandits | 15 |
| 5 | Dad Bods & Fat Bods | 17 |
| # | Athlete | Points |
|---|---|---|
| 1 | Sit stay slay | 6 |
| 2 | A&E | 8 |
| 3 | Now Is Not The Time 2.0 | 12 |
| 4 | Two Thrusty Divas | 16 |
| 5 | BSF Bar Hoppers | 19 |
| # | Athlete | Points |
|---|---|---|
| 1 | Flex Appeal | 8 |
| 2 | The fittest flat earthers | 11 |
| 3 | Luke & Blair | 11 |
| 4 | The Tadgers | 14 |
| 5 | Rugby retirement plan. | 16 |
| # | Athlete | Points |
|---|---|---|
| 1 | Team Brvhrt | 7 |
| 2 | We Are Not Related | 8 |
| 3 | Deadlifts & Dead Tired | 9 |
| 4 | Team Don’t Be Shit | 14 |
| 5 | Oh my quad | 17 |
| # | Athlete | Points |
|---|---|---|
| 1 | Anything but leg day | 6 |
| 2 | Deadlifts & Divots | 10 |
| 3 | GAINLINE or REDLINE | 13 |
| 3 | Baldy and the Beast | 13 |
| 5 | Corefit J.K | 13 |
Workouts
FOR TIME - Split anyway with your partner (12:00)
12-18-21
Hang Clean + Jerk
Wall Walks
Male-
RX: 80/70/60kg
RXish: 70/60/50kg
Scaled: 40kg+ Scaled Wall Walk
Female-
RX: 50/45/40kg
RXish: 45/40/35kg
Scaled: 30kg + Scaled Wall Walk
TBC
FOR TIME
Partner 1:
3 Rounds of-
12 DB Box Step Overs @ 2 x 22.5/15kg to 20"
12 Toes to Bar
36 Double Unders
Partner 2:
1 Round of-
108 Double Unders
36 Toes to Bar
36 DB Box Step Overs @ 2 x 22.5/15kg to 20"
RXish: 1 x 22.5kg/15kg DB
Scaled 1 x 15/10kg DB, Hanging Knee Raises, single skips
FOR TIME: COMPLETE 120 BURPEES
8 sets (YGIG - 4 sets per partner)
2:00 AMRAP
18/16 Cal Row
14 DB Snatch @ 1 x 30/22.5kg
In Remaining Time AMRAP Burpees Over the Rower
Do as many sets as it takes to complete 120 Burpees over the Rower
RXish: 16/12 Cal Row + 22.5/15kg - same burpees
Scaled: 16/12 Cal buy in +15/10kg - same burpees
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Event Details
Closes: Nov 5, 2025
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