Heavy Double

Apr 18th, 2014

Category: Competitor

Heavy Double

Tracy Attempting a PR

Tracy Attempting a PR

Alright, Burnt Toasties, it’s that time of year again… the 2014 CrossFit Southie In-House Throwdown is just around the corner! You’ve been working hard and following competitor programming all year long, so now it’s time to throw your hat in the ring and compete! If you’ve ever participated in the throwdown before, you know it’s a fun day filled with friendly competition. We’ll be sure to close the day out with some fun shenanigans once the competition has stopped. We hope that all of the Toasties will sign up and be a part of this fun day. Get excited!

What: 2014 In-House Throwdown
When: Saturday, May 17th
Where: Here at CrossFit Southie!
Click here to Register

15 Front squats
10 Split Jerks
10 Squat Cleans
Repeat with weight. Work on speed of footwork. The feet should move on every clean.

Clean and Jerk
(Full clean and Split)
Work up to a heavy double
Drop and reset

One time through
20 Front Squats
30 Handstand Push-ups
40 Kettlebell Swings (2,1.5)
50 Burpee Lateral Jumps

Games 225,155
Regional 205, 135
Open 185, 115


  1. Andrea 04/19/2014 at 1:02 am

    oly: 175
    wod: 9:56 games.. might have paced a bit too much (never thought I would say that..)

  2. Dale 04/19/2014 at 12:40 am

    Oly 225×2, 255×1, front squat 315×4 2 chainz, wod 8:48