Registration For The 2018 In-House Team Throwdown!

May 7th, 2018

Category: CrossFit

Registration For The 2018 In-House Team Throwdown!

In-House Team Throwdown- Saturday, June 2nd!
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. 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. There has been some demand for some masters teams, so we’re going to give that a try this year as well, as long as there are enough sign ups. 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 game plan. Creative team names and outfits are HIGHLY recommended, though not required.

Morgan, Ant and Brendan lunging through the 2015 In-House Throwdown

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?! 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!

Not sure which division you should sign up for? Use these suggested standards as a guideline.
Rx Division
Double Unders
Unassisted Pull ups
Box Jumps 24, 20”
Wallballs 20/14# to 10’ Target
Ground to Overhead 135, 95

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#


Warm Up
Partner Up!
P1- 15/12 Cal Row
P2- PVC Pass Throughs
P1- 15/12 Cal Row
P2- PVC Overhead Squats

Every 90s for 7 sets
3 Box Squats

75/65 Calorie Row
50 Overhead Squats(95,65)
10 Rope Climbs

Level 3- 7 Rope Climbs
Level 2- (75,45), 5 Rope Climbs
Level 1- 60/50 Calorie Row, (55,35), 30 Overhead Squats, 10 Pull to stands
ADV – 15 Rope Climbs

Extra Work
For 18 Minutes
1.1 Squat [email protected]%
2. 50ft Handstand Walk
3. Rest

Endurance Class – 6:30AM (Green) or 4:45pm (Orange)

Every 5 Minutes for 30 Minutes
400m Run
15 Burpees over the Rower
X Calorie Row

L4- 20 Calorie Row
L3- 15 Calorie Row
L2- 300m Run/12 Burpee Step Up & Over Rower/12 Calorie Row
L1- 200m Run/10 Burpee Step Up & Over Rower/10 Calorie Row


  1. Mooch 05/08/2018 at 2:35 pm

    I think you are confusing complaining with blatant honesty. Calling you out on your lack of “progress” and “uncoachableness” is just the truth.

    I am short and fat, you are tall and regressing. Both fair points.

  2. Dan Palermo 05/08/2018 at 2:18 pm

    185 + 2 chains
    14:52 RX

  3. Joel Carpenter 05/08/2018 at 11:51 am

    strength: up to 185
    WOD: 16:05 @ 65#, 65 cals

  4. Jason Barrow 05/08/2018 at 12:46 am

    Really Trev? Anyone else want to talk some smack about me? No rush, I’ll definitely see it considering I refresh all of these blog posts multiple times a day for a week like the obsessive weirdo I am.

    Mooch, wish I saw your post earlier. I only go to your class so you have an outlet to satisfy your constant need to complain. If I knew you complain about me even when I skip out I would have stayed home.

    Strength: DNF
    WOD: 12:43 85cals (getting in extra cals for a big erg comp I have coming up)

  5. Trevor 05/08/2018 at 12:03 am


    12:01 Rx

    Come from behind win on the ropes against Jill and Barrow.

  6. Brian Campbell 05/07/2018 at 9:41 pm

    Extra Work: Done w/195
    Wod: 9:59 Rx/12:04 Adv

  7. Mooch 05/07/2018 at 7:32 pm

    What are the chances JB skips class tonight? Making it three Mondays in a row!! Must be the coach pushing him too much to be better.

  8. Crowley 05/07/2018 at 12:59 pm

    strength: up to 275×3 (regular back squat)
    wod: 10:49 rx