Double Down Throwdown!
There will not be any classes today. Please feel free to come out and cheer on your fellow CFLW/CFG athletes.
If you are competing, please read the following carefully. You must be at CFLW on time for the athlete check-in.
Athlete check-in: 8:15am-8:30am. We will go over workout #1 and the Floater at 8:30am, you will then have time to warm-up (we will go over workout #2 upon conclusion of the last heat of workout #1).
Please “check-in” for your heat at the Red Table 5min before your heat starts.
Heat times:
Please come prepared to stretch out and warm-up for the first workout.
Pay attention to the differences in each WOD. Differences are related to the makeup of your team
2 Girls
2 Guys
1 Girl-1Guy(“Mix”)
Come prepared to have fun and show off your costumes!
Pizza(and beer) will be provided after the last heat. Feel free to bring a side dish or beverage that will be able to stay out and not refrigerated!
Workout #1
3 Rounds
150m Run with Sandbag (50lbs)
Sandbag Squat, 50reps Guys, 40reps Mix, 30reps Girls
Shoulder to Overhead with 45lb Barbell- 50reps Guys, 40reps Mix, 30reps Girls
*150m Run- Sandbag to be carried by both members
*Squat with Sandbag- Both members have to complete a portion of the total number of reps
*Shoulder to Overhead- Both members have to complete a portion of the total number of reps.
*15min Time Cap
Floater Workout: To be completed by 12:30pm.
3 Minute AMRAP
75 Feet Tire Pull, 45# Guys, 25# Mix, Tire only for Girls
*Both members have to participate in the pull. There are two metal chains attached to the tire for pulling purposes. There are no rules on how the tire is pulled -be as efficient as possible! Each 75 Feet completed is 1 point.
Workout #2
50 Burps to Plate (45#)
50 “Get on the Box”- 30”Guys, 24” Mix, 20” Girls
50 True Pushups
50 Sit-ups to Plate (45#)
20 Thrusters- 95# Guys, 65# Mix, 45# Girls
*One member of the team is always working, while the other is holding their prescribed weight in the front rack position. Bar is to not be dropped. A 5 burpee penalty will be assigned each time the barbell is dropped. Barbell is to be transferred from partner to partner between each movement or a 5 burpee penalty will be implemented. THE BARBELL CANNOT BE DROPPED! The rep scheme per partner is up to your team. Discuss a strategy with your partner before your heat!
Example: Partner 1 does 25 Burpees, while Partner 2 is holding the barbell in the front rack position. Then you switch, without dropping the bar and Partner 1 holds the barbell, while Partner 2 completes the remaining burpess-25 reps.
*Burpee to Plate- For this movement the end of the burpee is on top of the plate. Chest to deck-then jump on the plate with hips open at the top.
*”Get on the Box” For this movement, both step ups and box jumps are allowed. Hips to be fully open at top of box.
*Sit-Ups to Plate- For this movement the plate must be touched at the top of the sit-up with both hands. Feet will be at the edge of the plate.
*Thrusters- Below parallel and fully locked out overhead
*15min Time Cap