In-House Throwdown WOD 3 – CFS

Jun 5th, 2017

Category: CrossFit

In-House Throwdown WOD 3 – CFS


In-House Throwdown Team Assignments, Heat Times & More!
We are looking forward to the 2017 In-House Throwdown THIS Saturday! Just a reminder that all regularly scheduled classes will be canceled on Saturday to accommodate the Throwdown. Even if you are not competing, we hope you will come by to hang out, cheer on your friends, and have some fun with us! A general schedule for the day is below:
Athlete Check-in: 8AM – 8:30AM
WOD/Standards Briefing: 8:30AM
Event 1 Loop Dreams: 9AM – 9:55AM
Event 2 & 3 Team Tailpipe & Heavy Hitters: 10:15AM – 11:43AM
Event 4 Steel & Speed: 12PM – 12:46PM
Parking Lot BBQ: 12:45pm – ???

We will have some burgers and dogs to grill up after the competition, along with some beer and cider. Please feel free to bring any specific drinks you like, or anything else! Side dishes and desserts are always appreciated 🙂

Teams have been formed! You can check out the team assignments HERE. You can see your heat and judging assignments HERE. Remember, all competitors will also be judging to help the day run smoothly. Thanks in advance for your help!

If you missed the registration deadline and would like to compete, please email [email protected] and we will add you to the waitlist. We’ll do our best to get you on a team. Please include the division you’d like to be in.
Not competing but want to help out? We could always use some extra help! Shoot us an email and let us know you’re available!

Southie Skills Lab
Tuesday night we’re working on everyone’s favorite….Muscle Ups & Ring Dips! Join us at 7PM in Southie Green!

Warm-up
EMOM 9
1. 50 Double Unders
2. 12 Alt. Front Rack Lunges
3. 12 Muscle Cleans

L2 – 30 Double Unders
L1 – 1 min double under attempts

Strength
In-House Throwdown WOD 3
In 10 Minutes
Establish a 1RM Curtis P
Curtis P = 1 Power Clean + 1 Front Rack Lunge per leg + Shoulder to Overhead

WOD
2 Rounds
75 Double Unders
20 Hang Power Cleans (135,95)
75 Double Unders
20 Shoulder to Overhead

Level 3- 115,75
Level 2- 95,65
Level 1-75,45

DISCUSSION 6 Comments

  1. Ryan Gould 06/06/2017 at 2:44 am

    Curtis P: 185#
    WOD: 13:13 L3 (20, 5s / 10-10, 5s)

  2. Chad Kucera 06/06/2017 at 1:19 am

    Curtis P: 215 (failed 235)
    WOD: 10:08 Rx

  3. Joel Carpenter 06/06/2017 at 1:03 am

    Curtis P: 135 Failed the jerk at 155 twice – hopefully that doesn’t happen Saturday
    WOD: 11:19 (105#/90 singles)

  4. Jason Barrow 06/06/2017 at 12:55 am

    Curtis P: 175#
    WOD: 11:34 Rx

  5. Trevor 06/06/2017 at 12:32 am

    175
    11:18 @135 and HSPUs

  6. Daniela Bitto 06/05/2017 at 10:58 pm

    Curtis P 185
    Wod 13:36 with #125 and SHSPU