In-House Team Throwdown- CFS

Apr 12th, 2016

Category: CrossFit

In-House Team Throwdown- CFS

In-House Team Throwdown: Saturday, May 14th
Save the date for our second annual In-House Team Throwdown! Last year was the first year we did this and it was hands down the best event of the year. You won’t want to miss it!in house team 1

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. For example, take a look at this hypothetical WOD:

As a team, complete 150 Thrusters for time.
Rx: 95, 65
Scaled: 65, 35

In this workout, you would perform your thrusters at weight designated for your division, and then tag in your teammate. He or she would then continue on with their reps at a different weight, and so on.

Not sure which division you should sign up for? Use these suggested standards as a guideline:

dunktank1Rx Division
Double Unders
Unassisted Pull ups
Box Jumps  24, 20”
Wallballs  20/14# to 10’ Target
Ground to Overhead  135, 95
Kettlebell Swings  1.5pd, 1pd

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#
Kettlebell   1pd, 0.75pd

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 gameplan. 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? The party will continue later in the evening at a bar TBA.  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!

To sign up compete or help out, please click HERE.

What: In-House Team Throwdown
When: Saturday, May 14th
Where: HERE!
Who: All CFS Members – that means YOU!

Strength
Back Squat
3-3-3-3-3
– Between sets complete 10 back rack lunges

WOD
12 Minute Ascending AMRAP
2 Burpee Pull-ups
2 Power Snatches (95,65)
4 Burpee Pull-ups
4 Power Snatches
6 Burpee Pull-ups

Level 2 (75,50)
Level 1 (65,35)

Conditioning Class: WOD
Threshold Test
4 Rounds
4 minutes work, 1 minute rest on Assault Bike
Score = average watts divided by your weight in KG.
Optimal Score = 5.0

Conditioning Class: Core
3 Rounds
20 Side bends with kettlebell – right side
20 Side bends with kettlebell – left side
20 Russian Twists
1 minute plank hold

DISCUSSION 14 Comments

  1. Joel 04/13/2016 at 1:25 am

    Squat: 195×3 legs were worked from yesterday’s thrusters
    WOD: 10+13 65#

  2. jason barrow 04/13/2016 at 12:43 am

    Squat: 265×3
    WOD: 10+19 Rx

  3. Trevor Crean 04/13/2016 at 12:02 am

    SQ: 225
    WOD: 12+13 Rx

  4. Mike Quigley 04/12/2016 at 7:02 pm

    Back Squat – 265×3
    WOD – 12+15.

  5. Molly 04/12/2016 at 2:23 pm

    First day back to 6am in ohhh a month-ish, so kept it light. 105#/45# BS/lunge, and 12+1 @45# for the WOD. Jen great job for your first day!

  6. Morgan 04/12/2016 at 1:47 pm

    Shout out to team Kippin it Real at least year’s throwdown!

  7. Sean Flannery 04/12/2016 at 1:36 pm

    BS: 264X3
    Lunges:135#
    WOD: 12+23 rx

  8. Tory 04/12/2016 at 1:36 pm

    BS: 215
    WOD: 14+1 RX

  9. Diana O'Neil 04/12/2016 at 1:17 pm

    BS: 215×2
    Wod: 12+19 rx

  10. Crowley 04/12/2016 at 1:10 pm

    back squat: 245×3
    lunges: 95
    wod: 14+3 rx

  11. Nick Alonso 04/12/2016 at 1:00 pm

    WOD: 10+18 Rx

  12. Kurt 04/12/2016 at 12:54 pm

    Maupin: 43:25 Rx
    Frawls crushed us on the pushups

  13. Frawls 04/12/2016 at 12:21 pm

    Hero WOD Maupin w/ Mase, Father Brumme, Bootay and Lovely.
    4 Rounds: 800m Run 49 pushups 49 situps 49 squats
    37:42 Rx

  14. Eddy 04/12/2016 at 11:49 am

    BS: 245×3
    Lunge: 135
    WOD: 12+11 Rx