In-House Throwdown Sign Ups!

Apr 1st, 2019

Category: CrossFit

In-House Throwdown Sign Ups!

Summertime Throwback of Boris Box Jumping!

2018 In-House Throwdown Crew

In-House Throwdown: Saturday, May 4th!
This competition is for everyone: first time competitors, newbies, long time members, seasoned competitors, and everything in between. This is a fun, no-pressure opportunity to get a taste of what competing is like. More importantly, it’s an opportunity to meet some new people at the gym… because we’ll be making the teams for you!

Teams will be co-ed and will be made up of 2 Rx athletes and 1 scaled athlete. You will choose the division you wish to participate in and then complete the workouts with the prescribed weights or movements for that division. Your coaches will be creating the teams to make sure that they are fair AND to shake things up a bit so that we all have a chance to meet some new faces at the gym. We’ll announce the teams and workouts ahead of time so that you can get together with your team to meet and come up with a game plan. Creative team names and outfits are HIGHLY recommended, though not required.

As always, we’ll close the day out with some beers, ciders, and a barbecue in the parking lot. There will definitely be corn hole… and maybe the return of the dunk tank?! We really hope that EVERYONE can make it and participate! If you are on the fence, talk to someone in class who did it last year or ask one of your coaches… we will help convince you!

Not sure which division you should sign up for? Use these suggested standards as a guideline.
Rx Division
Double Unders
Unassisted Pull ups
Box Jumps 24, 20”
Wallballs 20/14# to 10’ Target
Ground to Overhead 135, 95

Scaled Division
Single Unders
Jumping Pull ups
Box Jumps OR Step ups 24, 20”
Wallballs 14/10# to 10’ target
Ground to Overhead 95, 65#

CLICK HERE TO SIGN UP!  We hope to see everyone there!

Warm-up
Dynamic Warm Up
 
Accessory
10-8-6-4-2
Strict Pull Up
Strict Ring Dip
 
Add weight/reduce bands where able.  
 
WOD
“The Lark”
3 Rounds for Time
16 Power Cleans (155,105)
600M Run
 
Level 3- 135,95
Level 2- 115, 75
Level 1- 95, 55

 
Row Sub = 750m
Ski Sub = 600m
Bike Sub = 1.3 Miles
 
Extra Work
AMRAP 12
3,3,6,6,9,9..
Bench Press (155/105)
Strict Pull Ups

Bootcamp/Conditioning

Tabata Row

Rest 2 Minutes

Tabata Jump Rope/Double Unders

Rest 2 Minutes

Tabata Bike

Rest 2 Minutes

Tabata Ski Erg

Rest 2 Minutes

Tabata Shuttle Runs