CFCM IN-HOUSE THROWDOWN
From October 12th – November 19th will be an running an In House Competition at CFCM. Teams will consist of a one RX’d and one Scaled Team members (same sex). The competition will work as follows: Starting October 12th and ending November 9th, each Wednesday we will post the Team WOD for the week. Teams will be given the opportunity to complete the workout during class times on Wednesday, Saturday, and Sunday. Your team must complete the WOD by 2p.m. on Sunday and submit your scores by 4 p.m. Scoring will be done by the honor system and you do not need to be judged by a CFCM coach. We will post the team standings each week, with the Final Throwdown scheduled for Saturday November 19th.
The top 10 teams will qualify for the Final Throwdown. Entry fee is $20 per team and must be paid before you submit your first team score, or you score will not be accepted. The top 3 teams will receive a cash prize.
Please sign up on the side whiteboard and please include team name (mandatory), with legible email address.
Deadline to sign up, and complete 1st Team WOD is Sunday October 16th by 4p.m.
The following are the standards for both the Scaled and Rx’d team member.
STANDARDS
Movements: RX: Scaled:
Box Jumps 24/20 20/18
Thrusters 95/65 65/45
Kettle bell 2.0/1.5 1.5/1.0
Pull Up’s Pull Up’s Ring Rows
Deadlift 225/155 155/105
Power Clean 155/105 115/85
Power Snatch 95/65 65/45
STRENGTH:
15 min to establish 3RM Over Head Squat
WOD:
3 Power Snatch (135/95lbs)
Row 1km
5 Power Snatch (135/95lbs)
Run 400m
7 Power Snatch (135/95lbs)
Row 1km
9 Power Snatch (135/95lbs)
Run 400m