Throwdown WODs

Jun 4th, 2013

Category: CrossFit

Throwdown WODs

BOXJUMPKB SWING

Judges Meeting: 8am

Athlete Briefing: 8:30am

Event 1

Snatch Ladder

RX men, start at 95,115,135,155,175,185,195,205,215,225,235,245

RX Women/scaled men/Master men, 65,75,85,95,105,110,115,120,125,130,135,140

Scaled women/Master women 35,45,55,65,75,85,95,105,110,115,120,125,130

Event 2

“Hotcakes”

8 minute amrap

5 thrusters (115,80)

7 Burpees

9 kettlebell swings (2,1.5)

Scaled/Masters

75,55

1.5,1

Event 3

“Pain-face”

10 minute cap

One time through

500m row

30 up and over the box jumps-maybe 27 inches for RX men then 24 inches for RX Ladies and Scaled Men, 20 inches for Scaled ladies

30 pull-ups

Scaled & Masters-

Can step-up and over

Blue band for assistance

Event 4

“Gee Golly Wizz”

3 minutes max-clean and jerks (135,95)= 1pt

2 minutes max -toes to bar- 2=1pt

1 minute max- double unders- 5 dubs=1pt

Scaled/Master’s (95,65), sit-ups, singles

Floaters

– Max prowler pushes in 90 seconds. 30ft distance.

Men- 2 plates -50lb

Women-1 plate- 25lb

Strength
Every minute on the minute for
10 minutes
3 Deadlifts
*start heavy and end heavy. 10 pound jumps only

WOD
12 Minute AMRAP
12 Kettlebell swings (2,1.5)
12 Over the box jumps
12 Ring Dips

Level 2 (1.5,1)
Level 1 (1,.75)

DISCUSSION 13 Comments

  1. Mike Brown 06/05/2013 at 1:44 am

    295 5x
    325 4x
    335 1x

    3+27 RX

    Ring dips were brutal. Spent most of my time on the rings.

  2. Manny Rodriguez 06/05/2013 at 1:30 am

    Those 2pood kettlebell were the killer tonight..315 DL wod 4rds RX

  3. jason barrow 06/05/2013 at 12:50 am

    Strength: Started at 275#, Ended at 285#.
    Basically kept it the same weight for 10 rounds, felt like I was working, good enuff.

    WOD: 3 Rx
    I have enough goats that I could have a pretty good petting zoo, ring dips would be the main attraction.

  4. papa schurk 06/05/2013 at 12:49 am

    strength 235/ 2 sets, 255/2, 285/2, 305/2, 335/2, happy but not satisfied (gotta trust the bicep)
    wod 4rounds +5 and 5 layers of shin on box. L-2 blue band dips

  5. JBo 06/04/2013 at 11:07 pm

    Strength: First 3 sets @ 245lbs, then last 7 sets @ 265lbs. Kinda stoked about this since 2 months ago at this time I hadn’t ever even gotten ONE rep @ 265lbs and today I got 21 reps at that weight. Shout out to Coach Nick for his consistent help on my dead lifts
    WOD: 4 rounds @ L2 w/ red band on ring dips
    Getting excited (and a tad bit anxious) about the throwdown!

    • jason barrow 06/05/2013 at 12:44 am

      That’s awesome, you’ve definitely told me about your deadlift demons before, big jump.

      • JBo 06/05/2013 at 2:09 am

        Thanks Jason! Yeah, I definitely seem to have turned a corner. Keeping the bar tighter to the body, alternating grip, more tension in hamstrings, better breathing, tighter core, etc.!

        • papa schurk 06/05/2013 at 11:12 am

          WAIT! bar tighter to body? tension in hammies? tighter core? better breathing! HOLY SHWOW who knew you had to do all that too!! nice work JBo

          • JBo 06/05/2013 at 2:26 pm

            Thanks Papa! Can’t say that I SUCCESSFULLY incorporate all those things every time, but they’re at least in the back of my head!

  • nicole d 06/04/2013 at 2:28 am

    Yes!!!!

  • scaling 06/04/2013 at 1:50 am

    is there a scaled version of gee golly wizz?

  • James Saunders 06/04/2013 at 12:48 am

    loving the throwdown wods