Save the Date: In-House Throwdown / Southie Sangy V.2015

Apr 28th, 2015

Category: CrossFit

Save the Date: In-House Throwdown / Southie Sangy V.2015

Jess

Jess

Saturday, June 13th: In-House Team Throwdown!
Save the date and join us for our first-ever In-House TEAM throwdown! This competition is for everyone: first time competitors, veterans, newbies, and competitors alike. We are very excited to be hosting this unique competition, as it will give us all a chance to meet and work out with some new faces. That’s right, we’ll be creating 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 will complete the workouts with the prescribed weight 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 instance, you would perform your reps at the appropriate weight, and then tag in your teammate, and they would use the appropriate weight for his/her division.

This is a great, no-pressure way to throw your hat in the competition ring and get to know some new faces in the gym. We’ll be creating the teams to ensure that they are fair and to shake things up a bit so everyone has a chance to make new friends. We’ll announce the teams and workouts ahead of time so that your team can plan ahead.

As always, we’ll close out the day with some beers, ciders, and BBQ in the lot (and maybe the return of the dunk tank!?). The In-House Throwdown is always one of our best events of the year, and we know that this new format will make it even better!

To sign up to compete or judge/volunteer, click HERE!

Standards
Rx Competitors
Double Unders
Unassisted Pullups
Box Jumps – 24, 20”
Wallballs – 20/14# to 10’ target
Ground to Overhead – 135, 95#
Kettlebell Swings – 1.5pd, 1pd

Scaled Competitors
Single Unders
Band Assisted Pullups
Box Jumps OR Step ups – 24, 20”
Wallballs – 14/10# to 10’ target’
Ground to Overhead – 95, 65#
Kettlebell – 1pd, 0.75pd

Skills
Ring Muscle-up
Bar Muscle-up

WOD 1
Southie Sangy V2015
800m Run
Then 3 Rounds
3 Muscle-ups
6 Squat Cleans (155,105)
9 Box Jumps
400m Run
Then 3 Rounds
3 Muscle-ups
6 Squat Cleans
9 Box Jumps
800m Run

Level 3- 1 MUP, (135,95)
Level 2- 9 Ring Dips(115,75)
Level 1 6 Ring Dips, (95,45), 400-200-400
Conditioning Class: WOD
EMOM 20
Odd – Run 200m
Even – Run 100m w/ Sandbag
*Scale distance if necessary

Conditioning Class: Core
30-20-10
Supermans
Hollow Rocks

DISCUSSION 16 Comments

  1. Kurt Brumme 04/29/2015 at 5:36 pm

    31:18 Rx, tough one to make up solo on Wed. Failed the last MU rep 4x…fifth was a charm!

  2. Tom Kuchenreuther 04/29/2015 at 4:24 pm

    24:58 – 135# , all mups completed

  3. Liz Crean 04/29/2015 at 11:55 am

    22:51 – 1 mup (/attempt…dips got tough) and #85. muscle up transitions felt good and got first bar muscle up. woo!

  4. Joel 04/29/2015 at 1:25 am

    27:58 (1 mup attempt/round, 115#)
    GOT MY FIRST LEGIT MUSCLE UP TONIGHT!! Fully locked out and all.

  5. Trevor Crean 04/29/2015 at 1:24 am

    20:16 L3
    Spicy.

  6. KB 04/29/2015 at 12:55 am

    23:42 65pnds

  7. jason barrow 04/29/2015 at 12:45 am

    WOD: 27:25 L3

  8. Brendan Cottam 04/28/2015 at 11:17 pm

    25:10 RX

  9. Brian M. Maser 04/28/2015 at 5:22 pm

    23:05 – Rx weight on cleans but failed all MU attempts.

  10. Jason 04/28/2015 at 1:59 pm

    24:47 9 ring dips, 135#

  11. Frawls 04/28/2015 at 1:43 pm

    23:44 Rx

  12. Bish 04/28/2015 at 1:23 pm

    keep the softballs away from Manny!!!

  13. Diana O'Neil 04/28/2015 at 1:08 pm

    24:58 with 1 bar mu per round, rx weight

  14. Crowley 04/28/2015 at 12:44 pm

    21:37 rx

  15. Rob Hassell 04/28/2015 at 12:39 pm

    23:10 with MUP transitions instead of MUP’s. Thanks Berretta for the help and patience. Going to get them one day

  16. Cash Lady 04/28/2015 at 12:30 pm

    20:34 L3 with Bar Mups