Throwdown Deadline! – CFS

May 5th, 2016

Category: CrossFit

Throwdown Deadline! – CFS

#TBT - First Responders Tug-o-war

#TBT – First Responders Tug-o-war

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Headwear for sale – $20 – Get them while they’re hot!!

Don’t Miss The In-House Throwdown Registration Deadline!
The deadline to sign up for the In-House Throwdown is TODAY at noon. Trust us, you do not want to miss this event. Teams will be announced shortly after the deadline closes to allow you time to coordinate, plan team names & outfits!
If you have not yet signed up but plan to compete, please sign up HERE ASAP. Not competing but want to help out? We could use some volunteers! Please click HERE to sign up.

After the Party It’s the After-Party…
As always, we will close out the throwdown with some celebratory drinks and a barbecue in the parking lot. It’s a great way to mingle with other members of the gym who you may not know yet and also celebrate all of your hard work for the day! We’ll have corn hole, some music, and other activities to keep it fun. But the party doesn’t stop there!

Our very own Dave Ferrando has invited us to celebrate with him later that evening at his bar Causeway (65 Causeway St. – across from the TD Garden). Festivities will kick off at 7pm. We hope to see everyone there, even if you can’t make it to the throwdown. Thanks, Dave!

Tentative Schedule of Events for Saturday 5/14
Athlete Check In: 8:15
Workout/Standards Briefing: 8:45
First Heat Kicks off: 9:15
WOD Wrap up: ~1:30pm
Cookout/After-Party in the Lot: 1:30 – ??
AFTER-after Party @ Causeway Bar: 7pm
*Please note, all classes will be cancelled on Saturday 5/14 for the Throwdown

Skill
Running Technique

WOD
“Wood”
5 Rounds
Run 400 meters
10 Burpee Box Jumps (24,20)
10 Sumo Deadlift High Pulls (95,65)
10 Thrusters (95,65)
Rest 1 minute

Brett Wood - Australian Government Department of Defence

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

Conditioning Class: WOD
“Tosh”
3 Rounds
Run 200m
Run 400m
Run 600m
Rest 1:1

Conditioning Class: Core
3 Rounds
10 Straight Leg Raises
10 GHD Sit ups
10 Hip Extensions
Rest as needed between rounds

DISCUSSION 8 Comments

  1. jason barrow 05/06/2016 at 1:03 am

    Shout outs to the recent fundamentals graduates hitting a hero wod on their first day.

    Wood:
    10/12/15 – 31:53 Rx
    5/5/16 – 27:59 Rx (PR)
    Didn’t even realize I did this WOD before until I made the mistake of checking the site this afternoon and seeing @benbrauer:disqus comment. VIVID memories of that night came rushing back. Glad to have been able to right by it this time around.

  2. Ben Brauer 05/05/2016 at 6:31 pm

    Wood: 22:35 Rx (down from 25:03 in October)

  3. lizowiz 05/05/2016 at 6:24 pm

    21:30, 55#

  4. Jason 05/05/2016 at 2:57 pm

    Rest in Power soldier

  5. Brian M. Maser 05/05/2016 at 2:46 pm

    Wood: 25:11 Rx

  6. Morgan 05/05/2016 at 1:52 pm

    Wood: 22:11rx

  7. Nick Alonso 05/05/2016 at 1:09 pm

    WOD: 27:50 Rx. Nice job 5:30. Maximum effort and some really fast times.

  8. Frawls 05/05/2016 at 12:34 pm

    Wood: 24:16 Rx