Howl & Hustle
About This Competition
Howl & Hustle – Pairs Competition at Two Wolf CrossFit
Get ready for the first-ever Howl & Hustle – happening Saturday, November 23rd at Two Wolf CrossFit in Nambucca Heads.
This is a Male/Female pairs competition built for the everyday athlete. It’s not for the pros — it’s beginner-friendly, with a true Scaled division that makes this the perfect first comp experience.
Choose your division:
🔸 Scout Division (Scaled) – Designed for those new to competing or still building confidence, without being thrown to the wolves.
🔹 Movement Standards:
Squat to 20" box
Knee raises
Single skips
10/7kg Dumbbell
6/4kg Wall Ball
50/35kg Deadlift
20/15kg Shoulder to Overhead
Running
Ring Rows
Box Step Overs 24/20"
🔸 Hunter Division (Intermediate) – For athletes with some experience, ready for a bit more bite.
🔹 Movement Standards:
Full depth unassisted squat
Toes to Bar
Double Unders
20/12.5kg Dumbbell
9/6kg Wall Ball
80/60kg Deadlift
40/30kg Shoulder to Overhead
Running
Kipping Pull-Ups (no butterfly)
Box Jump Overs 24/20"
🕕 Athlete Check-In: 6:00 AM Sharp
All athletes are required to read and understand movement standards and the rules of each workout prior to arrival — we will only have a short briefing window on the day.
💥 Workout details drop 2 days before the event.
🎟️ Entry Fees:
Registration – $120 per team
Exlusive event T-shirts available during registration process.These shirts are only available as pre-orders and will not be available for purchase on the day, so be sure to order yours so you don't miss out!
🚫 No refunds on rego or incorrect shirt sizes, so please double-check before you lock it in.
Expect a full day of fun, teamwork, and hustle with a community-first vibe. Grab your partner and get ready to throw down.
Let’s Howl. Let’s Hustle.
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Sweaty and Regretty | 1.37 |
| 2 | Testing the marriage | 2.87 |
| 3 | “DIEP” HEAT | 3.5 |
| 4 | One willing, one whining | 3.75 |
| 5 | Do Better | 4.24 |
| # | Athlete | Points |
|---|---|---|
| 1 | WOD Squad | 2.5 |
| 2 | Beauty and the beast | 3.88 |
| 3 | Happy Knappy's | 4 |
| 4 | Simone's Favourite Duo | 4.37 |
| 5 | All Hart | 4.5 |
Workouts
For Time - 20 Minute cap
Teams of 2 complete 8 total rounds (4 each):
- Partner 1 runs 300m
- Partner 2 runs 300m
Alternate until all 8 rounds are complete
10 Minute AMRAP
Partner 1: Row for Calories
Partner 2:
- 10 Knee Raises
- 10 Box Step Overs (24"/20")
Then switch.
Continue alternating rounds for the full 10 minutes
Score is total calories
For Time - 12 Minute Cap
Teams of 2 - Split reps however you like.
150 Single Skips
40 Dumbbell Shoulder-to-Overhead (10/7kg)
25 Ring Rows
40 Dumbbell Goblet Squats to a 20" Box
25 Ring Rows ***Tie break
40 Dumbbell Shoulder-to-Overhead (10/7kg)
150 Single Skips
Part A - For Time 8 Minute Cap
4 Total Rounds (2 each)
- 15 Deadlifts (50/35kg)
- 10 Synchro Bar Facing Burpees
Partners alternate full rounds
Score is time to complete 4 total rounds
Part B - 5 Minute Window
Immedietely after the 8 minute mark of Part 1,
Establish a 3 Rep Max Clean (any style)
Score is combined best 3RM total
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Event Details
Closes: Nov 14, 2025
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