Individual Throwdown – July 2017

The Best Throwdown and BBQ

  • What:    Internal Gym Competition – and BBQ / potluck
  • When:   Sunday, July 30th, 2017  10am til about 1 or 2pm
  • Where:  Rain City CrossFit
  • Divisions:   Male, Female (scaled and Rx will be done together!)

We’ve designed 3 short, easy-to-do workouts that should test your strength, gymnastics and cardio skills but will be doable by even our newest members.  There will be Rx and Scaled movement/weight options and the scoring will be adjusted so that everyone can be scored together.  See the WODs below for more details.

We’ll do a potluck BBQ as in the past. I’ll bring the grill and some meat options. You bring side dishes, anything different you might want on the grill, snacky stuff, and drinks.

Angela & Gabe – Team Robot Dinosaur Unicorn Rainbow

But wait! I was so inspired by Gabe and Angela’s awesome Unicorn tights at our last competition, that there will be 30 points awarded for awesome workout attire – another 30 if you wear it during a WOD. And 20 points to be awarded for singing or dancing during each WOD. Yes, if you sing and dance for all 3, you get 60 points! No reason not to, people!

WOD 1:  Chiptastic  – 8:00 cap

  • Run 400m
  • 40 Wall Balls (20/14 or 16/10 but add 1:00 penalty)
  • 10 Handstand Push-ups or 5 Wall Walks
  • 50 Double-Unders or 200 Single-Unders

Score = Time

Tina and Alan – rowing battle in the May Team Competition

WOD 2:  Snatch & AMRAP in 5:00

5:00 to complete

Part 1:  15 Power Snatches
10 air squat penalty for bar resting on the floor
– choose your weight!

Then,

Part 2: AMRAP

  • 10 Pull-ups
    • if bands used, score penalty: red /super skinny blue= 3 ; skinny green = 5; green/yellow = 7; black = 8; big blue = 9; red = 10
  • 10 Box Jump Overs (24/20)
    • if Step-Overs are done, score penalty = 5 (5 reps subtracted per round)
  • 10 Lunges

Score 1 – (Weight x 15 Reps in Part 1) / 4

Score 2 – (Total Reps in AMRAP – (penalty x rounds)) x 6

Example: 115lb, 60 reps  (2 rounds) Rx
Score 1: 115 x 15 = 1725 / 4 = 431
Score 2: 60 x 6 = 360

Example: 95lb, 90 reps (3 rounds) – skinny green band, step-ups
Score 1: 95 x 15 = 1425 / 4 = 356
Score 2: (90 – 3×3 – 3×3 = 72) x 6 = 432

Example: 95lb, 40 reps (1+ rounds) – skinny green band
Score 1: 95 x 15 = 1425 / 4 = 356
Score 2: (40 – 2×3 = 34) x 6 = 204

 

Group shot from May’s Throwdown

WOD 3: Strength & Stamina – 5:00 cap

2 Rounds for time

  • 15 Power Cleans (125/75 or 85/55 with time penalty)
  • 10 Burpees over Bar

Score = 1000 – Time (in seconds) – 100 if scaled  – (5 x Reps Incomplete if not done in 5:00)

Example: 5:00, Rx (12 reps incomplete)
Score= 1000 – 300 – 60 = 640

Example: 3:30, Scaled
Score = 1000 – 210 – 100 = 690

 

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