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.
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
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!
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.
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