All Throwdown WODs 2015

May 9th, 2015

Category: CrossFit

All Throwdown WODs 2015

Event 1

5 minutes to lift as many pounds as possible.

As a team, choose one weight from the following options:

135, 115, 95, 75

The weight on the bar will remain the same the entire workout. The team will work together to lift as many pounds as possible within the 5 minutes. Each athlete must perform the movement designated to their division:

Rx Male – Snatch

Rx Female –  Clean & Jerk

Scaled Male – Clean & Jerk

Scaled Female – Deadlift

Athletes will establish an order and must stay in that order for the entire workout. Each athlete must perform at least 1 rep before rotating. Athletes must rotate every 10 reps, if not sooner.  No tag necessary.

Score = total reps x weight on barbell

 

1 minute to transition to Rower for Event 2

 

Event 2

7 minute row for Max Calories

Teams will establish an order and must stay in order for the entire workout. Athletes must switch every 15 calories for guys / 10 calories for girls. The athlete coming off of the rower must complete 5 burpee lateral hops over the barbell before the next athlete can begin rowing.  Please note teh movement ends with a hop over the bar.  The athlete next in line can begin getting on the rower and strapping in while his/her teammate performs burpees.  The Athletes must tag to switch.  The rower does not need to be reset each time.

Score = total calories rowed.

 

Standards

Snatch – Barbell must move from the ground to overhead in one motion. Full lockout of knees and hips must be shown at the top. Any type of snatch is permitted.

Clean & Jerk – Barbell must clearly stop at the shoulders and finish overhead with arms locked out, head through, and full lockout of knees and hips. Feet must finish together and beneath the hips.  Any type of clean and jerk is permitted.

Deadlift – Barbell must start with both plates touching the ground. At the top, shoulders finish behind the bar with full extension of knees and hips. The barbell may be dropped from the top. Bouncing the barbell is not allowed.

Burpee Lateral Hops – Chest must make contact with the floor. Jump from two feet to the other side of the bar. If you mess up the jump, you can redo the jump without redoing the burpee. Stepovers are allowed in the scaled division.

 

Event 3

400m Run as a team – one person must be off of the ground at all times

20 Synchronized Burpees

400m Run as team – one person must be off the ground at all times

20 Synchronized Lunges per leg (40 total)

400m Run as a team – one person must be off of the ground at all times

 

Standards

400m Runs – One the team is outside the door, one person must be off the ground for the entire run (buddy carried by one or both teammates). Teams can switch positions during the runs as many times as necessary.

Synchronized Burpees– Chest must touch the deck, followed by a full stand with hips fully extended. The judge will give a call of “good” once all athletes have their chest down to the ground. The judge will count the rep once all athletes are standing to full extension at the top.

Synchronized Lunges – Back knee must touch the ground and full extension must be reached at the top. The judge will give a call of “good” once all athletes have their knees down to the ground. The judge will count the rep once all athletes are standing to full extension at the top.

 

Event 4

3 Rounds

15 Pull ups

15 Box Jump Overs

15 Wall Balls

In this workout, each athlete will start at a different station. At “GO” everyone will start to perform their movement. Once an athlete completes their reps, they will take a knee. Once all athletes have completed the reps at their station, all athletes will rotate to next station. Continue in this fashion until 3 full rounds are completed (Each athlete completes 3 rounds at each station).

Score = Total time.  If the workout is not complete within the time cap, your score will be the time + total reps remaining.

 

Standards

Pull Ups – Teams will designate one athlete to perform chest to bar pull ups, one to do chin over bar pull ups, and one to do jumping pull ups. No bands will be used. Arms must start fully locked out at the bottom, and the chin must pass clearly over the bar at the top. Chest must make contact below collar bone for chest to bar pull ups.

Box Jump overs – (24/20) Jump from two feet onto and over the other side of the box. Athlete does not have to show controlled, full hip extension while on top of the box. Stepping or jumping down is permitted. Step up and Overs are allowed for scaled division.

Wall Balls – Crease of the hip must pass below the knee for each squat and the medicine ball must make contact with the target each time. Everyone will shoot to 10’ target (green shamrock). Rx: 20/14#  Scaled: 14/10#