Throwdown WODs Announced!!

May 9th, 2012

Category: CrossFit

Throwdown WODs Announced!!

For those of you that selected pay in person, please make sure you do so before Saturday.

Saturday’s Itinerary

Volunteers and Judges arrive- 8am
Judges Meeting 8:15am- 8:25 Cover all standards for first 3 workouts
Volunteer/Judges gathering– 8:30– Will cover more details about the day’s flow
Athlete Briefing 8:30am– Cover all standards for first 3 wods
Opening announcements- 8:50am
WOD 1 Start-9:00am
WOD 2 Start- 10:30am
WOD 3 Start- 11:45am
BBQ Begins- 1:00pm
**There will be a final WOD for the top 6 men and top 6 RX women following the third WOD**
Click here to see your heat assignments and stations for WODs 1-3.

Athletes you must be present at the 8:30 athlete briefing to compete. We will be covering all of the standards then. Thanks!

Event 1
7 minutes to establish 1 RM Clean and Jerk

Event 2
5 Rounds
10 Front Squats (135,95)
30 Double Unders

Level 2 (115,65), 15 Double Unders
Level 1 (95,45), 60 Singles

Event 3
One time through
400m Run
30 Pull-ups
30 Box Jumps (24,20)
30 Burpees
30 Kettlebells Swings (2,1.5)
200m Sandbag run

Level 2 (1.5,1)- Blue band
Level 1 (1,.25)- Green band or jumping

Strength
Clean and Jerk
2-2-2-1-1-1

WOD
5 minutes AMRAP
Clean and Jerks (135/95)

Rest 1 minute

4 minute AMRAP
5 Clap Push-ups
10 air squats

Rest 1 minute

3 minute AMRAP
6 jack knives
12 lateral barbell jumps

L2/L1 Hand Release Push Ups

DISCUSSION 14 Comments

  1. David Xiaoxi Li 05/10/2012 at 1:08 pm

    Loved this one. 165# and 26/5/5 Rx. If I could only clean that 175…

  2. jason barrow 05/10/2012 at 12:47 am

    Since Shamwow’s a Programmer now, I’ll take it upon myself to say “WODS ON WODS ON WODS”.

    Any time I get to share a platform with SERGIO is a good time.

    Nick D’Ascensao skipped tonight to rest up for the throwdown, that’s practically cheating. Competitors in his heat, please use that as bulletin board material to psych yourselves up against him.

    CLEAN N JERK: 175 x 1
    WOD1: 20 Rx
    WOD2: 7 Rounds
    WOD3: 6 Rounds *
    (* – In a sport where questionable form as a result of doing movements fast runs rampant, my jack knife form tops the list.)

    • Dascensao 05/10/2012 at 1:52 am

      Rest up I wish! Today was anything but restful I had an everything that could go wrong –
      go wrong kind of day. That being said I am SO pumped about Saturday. When I walked in the box for the first time I was a hot mess. I still have LOTS of room for improvement but I am excited I worked up the skills/confidence to compete.

  3. Timdevl 05/09/2012 at 11:30 pm

    I have to say i have only been coming here for two months but im so addicted. i wish i found this place sooner, staff has been great while i work my way through a little injury. i find myself checking the webiste the nite before for the next workout wish i could go every day but four kids doesnt permit that kind of free time. thanks again

  4. sebastian 05/09/2012 at 5:23 pm

    C&j 145# wod 285 reps.
    I work on some technique after and hit 150#. Looking to do better at the throwdown. Pr time.

  5. Dbibeau 05/09/2012 at 4:30 pm

    Good luck everyone in the throw down this weekend, wish I could be involved but have to head to Flagstaff AZ tmrw to hike Mt. Humphrey this weekend…
    CB- thanks for the mobility work today…it was very helpful!!!
    GO SOUTHIE!!!

    • sebastian 05/09/2012 at 5:20 pm

      Dbibeau,
      we have to talk hiking sometime. I am doing mount rainier in june. Have a great time on the hike

  6. AJ 05/09/2012 at 4:01 pm

    I am so mad I am missing the throw down…Running a relay race from Plymouth to Ptown…
    Good posts everyone! nice work.

    WOD – 175 41 +22….so weak its funny.

  7. Wheeler 05/09/2012 at 2:23 pm

    Sooo pumped for Saturday! Hoping my Tough Mudder soreness is gone by then.

  8. Schurko 05/09/2012 at 2:01 pm

    Strength: 255 x 1
    WOD: 247 reps (39, 6+5, 6+5) Rx

    I am quite excited for Saturday…

  9. Duff 05/09/2012 at 1:40 pm

    Alec was in full-on beast mode this morning. Ok to bring kids to this shindig Saturday? Wife left me in charge of the boys for the day and we need something to do. I was also informed that when you’re a dad, it’s not called “babysitting”, it’s called being a parent. Who knew. 43 Rx

  10. Bish 05/09/2012 at 11:59 am

    Woooo Throw Down!!!