🏁 HYROX Simulation Day at CrossFit WindRose 🏁
📅 Saturday, September 13th | ⏰ First heat starts at 7:45 AM
No regular classes this day—because we’re turning the entire morning into a HYROX-style competition! Whether you're preparing to crush the Boston HYROX later this month or just want to experience the format for the first time, this simulation is for YOU.
Just like our past WindRose 5K, we’ll run heats every 6 minutes, so everyone has a chance to test themselves, cheer each other on, and feel the energy of race day. Choose to take on the full workout solo, team up with a partner, or split it up as a relay team—the experience is scalable and fun for all levels.
🔥 The Workout:
1,000m Run
1,000m Ski Erg
1,000m Run
50m Sled Push
1,000m Run
50m Sled Pull
1,000m Run
80m Burpee Broad Jump
1,000m Run
1,000m Row
1,000m Run
200m Farmers Carry
1,000m Run
100m Sandbag Lunges
1,000m Run
100 Wallballs
HYROX Weight Standards
HYROX Open Weights (used in: Open, Doubles, Relay)
Sled Push: 335 lbs (men) | 225 lbs (women)
Sled Pull: 227 lbs (men) | 172 lbs (women)
Farmer's Carry: 53 lbs each hand (men) | 35 lbs (women)
Sandbag Lunges: 45 lbs (men) | 22 lbs (women)
Wall Balls: 14 lbs to 10 ft (men) | 10 lbs to 9 ft (women)
HYROX Pro Weights (used in: Pro, Elite 15, Pro Doubles)
Sled Push: 445 lbs (men) | 335 lbs (women)
Sled Pull: 337 lbs (men) | 227 lbs (women)
Farmer's Carry: 70 lbs each hand (men) | 53 lbs (women)
Sandbag Lunges: 66 lbs (men) | 45 lbs (women)
Wall Balls: 20 lbs to 10 ft (men) | 14 lbs to 9 ft (women)
HYROX Mixed Doubles
(Same weights as Men’s Open, except for wall balls)
Wall Balls: 14 lbs
Men throw to 10 ft
Women throw to 9 ft
HYROX Relay
Uses Open weights
If mixed team: the person doing the station uses their gender’s weight
🎟 Pricing:
Free for all active CrossFit WindRose members (CrossFit or HYROX memberships)
$20 for non-members — just send us a message and we’ll get you signed up for a heat!
You may also like the following events from CrossFit WindRose:
Also check out other
Contests in Johnston,
Sports events in Johnston,
Workshops in Johnston.
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