10:30 am – 12:00 pm

2. Wod Prep

Warm up and practice wod movements

3. Wod

5 rounds for time:

“Sharky’s Machine”

10-9-8-7-6-5-4-3-2-1 reps of: squat jumps. (May scale to regular squats if needed.) After every set of squats jumps do 1 set of this barbell complex:

• 1 dead lift
• 1 hang power clean
• 1 front squat
• 1 shoulder to over head.

Competitor load: (155,100)          Rx (135, 95)           1. (115, 80)        2. (95, 65)         3. (75,35)

Competitors Bonus:

I.  Goat Training

Spend 20 min focused minutes working on a weakness.

2. Wod Prep  

pull-up warm up
muscle up practice      

3. Wod    

“Cannon Ball Run”                  

5 rounds for time of:

• 10 burpees
• 10 pullups,
• 400 meter run

Competitors Bonus:              

 I. 20 minutes of mobility.  Light row, foam roll, band stretching, ect.

2. Wod Prep   KB warm up

3 rounds NFT of:

• 5 burpees
• 10 KB snatch or high pulls, light

3. Wod

“White Lightening”        Teams of two complete AMRAP 20 of:

• 10 bumper plate ground to over head (45,25)
• 40m tire pull (45, 25)

1 athlete works while the other rests.  Tire pull is 20m out and 20m back.  Athletes will use the same bumper plate that go in the tires.

Competitors Bonus:               

I. 7 X 1             3-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

2. Wod Prep

5 x 5 dead lift work up to heavy set. Rest 2 minutes between sets

3. Wod        

“Heat”                

5 rounds for time of:

• 5 deadlifts
• 10 Box jumps
• 15 reverse lunges, each leg 30 total

Deadlift load:

Competitor (315, 210)

Rx (275,180)

1. (225,150)

2. (185,125)

3. (135,95)

4. (95,65)

Competitors Bonus:               

I.  7X1   2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec. between sets

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.

Regards

CFS

Food and Prizes provided,
friends and family welcomed.

We need Judges!!!. Please help spread the word.  Judges sign up; Click here

Here are the teams and WODs for the June 1st Throwdown. Please contact Glenn directly at glenn@cfsyn.com if you have any conflicts or concerns.  I did not include emails and phone #s with team post. I will email all contact info separately through Zen Planner.  You will have to look your teammates up in alphabetical order.  Contacts are provided in hopes you will communicate and start prepping for your approach in gaming the WODs around your teams strengths and weaknesses. We also would like you all to consider a team name and how you will represent yourselves in a fun, CrossFit manner such as team t-shirts or crazy socks.  If you do, please email glenn@cfsyn.com.

Scoring:

There will be 3 WODs with opportunities for scoring.

There will be 3 heats in each WOD.

Each WOD will render a team score, which will then be ranked amongst all competing teams.

The best score will be awarded the highest rank and most points and incrementally down.

The ranked points from all 3 WODs will be totaled for 1^st , 2^nd and 3^rd place overall.

Note: All competitors should be able to squat below parallel

Athletes who can not squat below parallel or needing a further scaling in movement or reduction of prescribed weight may do so but the team will no longer be in contention for ranking and prizes.

Judges Meeting: 12:30pm

Athletes arrive 1:00pm

Intro 1:45pm

2:00pm: (3 heats of 6 teams)

WOD 1:  GPP (General Physical Preparedness -Be Ready for Anything)

“Stepping Stones”

To be announced the day before the throw down.

3:30pm: (3 Heats of 6 teams)

WOD 2: “Three Stooges” for time

20 Minute cap

“Spaghetti Legs”

1RFT

• 10 Deadlifts (135, 95)
• 250m Shuttle Run- 25m out and back x 5
• 50m Overhead Plated Lunge -25m out and back x 1
 (25, 15)

“Spaghetti Arms”

5 RFT (115, 75)

• 5 Power Cleans
• 5 Front Squats
• 5 Shoulder to Overhead

“Baby Jackie”

1RFT

• 500M Row
• 25 Thrusters (45lbs)
• 15 Pull Ups

SCORING: Fastest time to complete all 3 wods is awarded highest rank and points

STANDARDS: 20 Minute CAP. 3 wods must be completed in order. Each athlete completes only one of the WODs. The first athlete may not lift the barbell until “Go”, the second athlete must receive a high five from athlete #1 before lifting the barbell, the third athlete must receive a high five from athlete #2 before lowering the rower.  The rower will be upright and athlete #3 must lower it after receiving high five from athlete #2. When the WOD is completed athlete #3 must stand upon a 45 pound plate to have time recorded.

JUDGING & PENALTIES: Judge will count reps out loud as athletes perform.  For each time a rep scheme is completed the judge will yell “DONE”.  A judge is given the right to state “No Rep” and lower arms and cross and uncross arms for no rep. Judge will record final time when 3^rd athlete stands upon designated 45 pound plate.

5:00 pm: (3 Heats of 6 teams)

WOD 3 Final: “Sweet Heat” AMRAP 12 

Team must first complete a 200 m Team barbell carry (135).

Upon return barbell must remain off the ground for the remainder of the AMRAP.

Then Ladder up from 1 – max  of:

Box Jump (20)

Kettlebell Swing (35, 18)

Abmat Sit-up

SCORING: AMRAP 12 every round and additional reps counts.

STANDARDS: Athletes must perform in a designated order established with your team judge.  First athlete may not begin AMRAP until barbell and all athletes have returned from 200m team barbell carry.

First athlete performs 1 rep of each movement.  Second athlete must receive a high five from 1st athlete before performing 2 reps of each movement. Third athlete performs 3 reps. Then first athlete performs 4 reps and so on…. Ladder up 12

Athlete must establish game style box jumps and maintain control at top of box. Step-ups and downs are allowed.  KBS must show full extension and control of the bell at the top with bell pointing directly to ceiling.

The barbell can only be held with body parts from the knee and above.  If the barbell touches the ground at anytime the entire team receives 5 burpees on the spot.  No athlete can perform a rep until burpees are completed by all athletes. Burpees must be chest to deck, unmuted hips and clap before landing.

JUDGING & PENALTIES: Judge will count reps out loud as athlete performs. A judge is given the right to state “No Rep” and lower arms and cross and uncross arms for no rep.  When timer ends a rep will only count if wall ball strikes the target or athlete touches the med ball upon return of sprint.

6:30 pm:  Tiebreaker

Tug-Of-War

Novice men- (Scale generally to level 3 and 4)

Deadlift is under 250lbs

2k row time is 9 minutes or more

cannot do more than 5 unbroken kipping pull ups

cannot do consecutive double unders

cannot do 20 unbroken legit push ups

uses scaled loads kettlebells for wods

Intermediate men- (Scale generally to level 1 and 2)

deadlift over 250lbs

under 9 minute 2k row

can do 10 or more unbroken kipping pull ups

can do more than 20 unbroken double unders

can do more than 20 unbroken legit push ups

uses Rx loads kettlebells for wods

Experienced men (RX, rarely scale)

deadlift over 350lbs

under 8 minute 2k row

can do 20 or more unbroken kipping pull ups

can do more than 50 unbroken double unders

can do more than 30 unbroken legit push ups

uses Rx loads for most or all wods

Novice women (Scale generally to level 3 and 4)

Deadlift is under 175lbs

2k row time is 9:30 or more

cannot do 5 unbroken pull ups

cannot do 10 unbroken double unders

cannot do 10 unbroken legit push ups

uses scaled loads kettlebells for wods

Intermediate women (Scale generally to level 1 and 2)

deadlift over 175lbs

under 9:30 2k row

can do 5 or more unbroken pull ups

can do 10 or more unbroken double unders

can do 10 or more unbroken legit push ups

uses Rx’d loads kettlebells for wods

Experienced women (RX, rarely scale)

deadlift over 225lbs

under 9:30 2k row

can do 5 or more unbroken pull ups

can do 20 or more unbroken double unders

can do 15 or more unbroken legit push ups

uses Rx’d loads for all or most

2. Wod Prep    KB practice.

3. Wod            

“Deliverance” Teams of 2 AMRAP 25 one athlete works while the other rests.

Athlete one goes…

• 50m KB farmer’s walk up (53,35)
• 4 Burpess
• 8 Russian KB swings
• 12 KB Goblet squats
• 50m KB farmer’s walk back

High five partner, then partner 2 goes.

KB loads:

Rx (53,35)          1. (44,26)           2. (35,18)

Note: if you are doing this WOD alone rest 1 minute between rounds.

Competitors’ Bonus:

I. Goat Training

Spend 20 min focused minutes working on a weakness.

 

3rd CFS IN HOUSE THROWDOWN: June 1, 2013. Time: 2:00 PM to 7:00 PM.

Calling All Athletes,

A CrossFit Throwdown is not a WWF event. It is a fitness competition against the clock and virtuosity.  A team Throwdown means it is a synergistic performance with multiple athletes of mind and body to achieve a goal with group dynamics.  You can do this!

SIGN UP AS AN ATHLETE: CLICK HERE  (ONLY 72 spots available)

We always need Judges!!!. Athletes who are not participating please help make this successful. It is a great way to get close to the intensity of a throwdown and learn a lot!  Judges Meet at 12:

• All judges receive free food.
• First 20 to sign up get a free t-shirt.

Judges sign up; Click here

Food and Prizes provided

Friends and family welcomed

Participant cost is $39.00

All athletes can compete.

Each team will be created by CFS coach’s opinion.

Each team will consist of three athletes.  We will attempt to place equal number of Novice, Intermediate and Experienced athletes on each team depending on sign ups.

See benchmarks for each level below.

In house means only members from our box.

The competition level is for everyone including newbies.

No one will be competing as an individual.

There will be 3 WODS scored.

2 of the wods will be announced 1-2 weeks prior to Throwdown and the 3rd will be GPP (be ready for anything).

Talk to the athletes who competed at Festivus to better understand how this can bring your mental and physical fitness to a new level.

Don’t delay, make the commitment now and give yourself a goal to train for with intensity.

Scoring:

There will be 3 Wods for opportunities for scoring.

There will be 2-3 heats in each WOD depending on number of total teams.

Each WOD will render a team score, which will then be ranked amongst all competing teams.

The best score will be awarded the highest rank and most points and incrementally down.

The ranked points from all 3 wods will be totaled for 1^st , 2^nd and 3^rd place overall.

Note. All competitors should be able to squat below parallel

Athletes who can not squat below parallel or needing a further scaling/reduction of prescribed weight may do so but will no longer be in contention for ranking and prizes.

Novice men- (Scale generally to level 3 and 4)

• Deadlift is under 250lbs
• 2k row time is 9 minutes or more
• cannot do more than 5 unbroken kipping pull ups
• cannot do consecutive double unders
• cannot do 20 unbroken legit push ups
• uses scaled loads kettlebells for wods

Intermediate men- (Scale generally to level 1 and 2)

•             deadlift over 250lbs
•             under 9 minute 2k row
•             can do 10 or more unbroken kipping pull ups
•             can do more than 20 unbroken double unders
•             can do more than 20 unbroken legit push ups
•             uses Rx loads kettlebells for wods

Experienced men (RX, rarely scale)

•             deadlift over 350lbs
•             under 8 minute 2k row
•             can do 20 or more unbroken kipping pull ups
•             can do more than 50 unbroken double unders
•             can do more than 30 unbroken legit push ups
•             uses Rx loads for most or all wods

Novice women (Scale generally to level 3 and 4)

•             Deadlift is under 175lbs
•             2k row time is 9:30 or more
•             cannot do 5 unbroken pull ups
•             cannot do 10 unbroken double unders
•             cannot do 10 unbroken legit push ups
•             uses scaled loads kettlebells for wods

Intermediate women (Scale generally to level 1 and 2)

•             deadlift over 175lbs
•             under 9:30 2k row
•             can do 5 or more unbroken pull ups
•             can do 10 or more unbroken double unders
•             can do 10 or more unbroken legit push ups
•             uses Rx’d loads kettlebells for wods

Experienced women (RX, rarely scale)

•             deadlift over 225lbs
•             under 9:30 2k row
•             can do 5 or more unbroken pull ups
•             can do 20 or more unbroken double unders
•             can do 15 or more unbroken legit push ups
•             uses Rx’d loads for aal or most wods

2. Wod Prep

Power snatch       5, 5, 5

Double under Practice between sets.    

3. Wod              

AMRAP in 10 minutes of:   “Smoky and the Bandit”

• 30 Double-unders
• 15 Power snatches (75,35)

Double under scales:

Rx 30 double unders         1. 30 attempts     2. 90 singles        3. 60 singles     4. 30 singles

Competitor snatch load: (95,65)      Rx (75,35)

Scale loads for snatches as needed.  Athletes may scale to power cleans.

Competitors Bonus:

I. Overhead Squat    5, 5, 5 climbing

II.  Back Squat 

2 x 2, across

III.  Row

5 x 300m, 1 minute rest

Enjoy your honeymoon. CFS

2. Wod Prep Pose running drills then 400m run for time! Get on the leader board!

3. Wod

“Gator”
5 rounds for time of:

• 15 box jumps (24,20)
• 15 toes-to-bar
• 400 meter run

Competitors Bonus:         

 I. 20 minutes of mobility.  Light row, foam roll, band stretching, ect.

10:30 am – 12:00 p.m