Regular Classes (NO 11am!)
Teams of Two (Alternating Work Sets)
100 Double-Unders/Handstand Hold
30 Wall Balls (20/14)/Hang from Pull-up Bar
400M Run/Plank Hold
30 Burpees/Left Arm KB Overhead Hold (1.5/1 pood)
500M Row/Right Arm KB Overhead Hold (1.5/1 pood)
Men’s Throwdown Workouts
Event #1
1 round of Fight Gone Bad (No scaling option)
1 min AMRAP wall ball – 20#
1 min AMRAP sumo deadlift high pull – 75#
1 min AMRAP box jump – 20″
1 min AMRAP push press – 75#
1 min AMRAP cals on rower
- Full squat depth must be achieved and part of the ball must touch the line for each rep to count. No scaling option.
- Both plates must touch the floor to start each rep, and bar must be at collarbone height with torso in vertical plane for Sumo Deadlift High Pull to count. No scaling option.
- Hips must open at some point above the box with foot parallel to the floor, and chest perpendicular to floor.
- Bar must be locked out overhead with knees and elbows locked out with the bar position directly overhead.
- Total calories for the row. Any technique is allowed
- Athlete has one minute to complete as many reps as possible at each station.
- Athlete’s score will be total reps completed
Heat 1 begins at 8:15
Heat 2 begins at 8:23
Heat 3 begins at 8:31
Heat 4 begins at 8:39
Event #2 (No scaling option)
400M Run
- Athlete runs 400M for time
Heat 1 begins at 9:00
Heat 2 begins at 9:05
Heat 3 begins at 9:10
Event #3
EMOM Ladder (Weights are 135/155/175/185/195/205/215/225/235/245)
Deadlift, Hang Clean, Shoulder to Overhead, Hang Clean, Shoulder to Overhead
- Complex must be completed without barbell touching the floor until 2nd Shoulder to Overhead is completed.
- Cleans can be power or squat.
- Shoulder to Overhead must be from front rack and any way is acceptable as long as bar is locked out.
- Athlete has 45 seconds to complete the complex. If not complete in 45 seconds, the rep will not be counted.
- If athlete fails a clean, he can attempt again as long as the bar doesn’t touch the ground.
- If the bar touches the ground, the athlete may complete an AMRAP burpee set to break any ties (ie 205# + 20 burpees). They must attempt a rep of the complex before beginning burpees.
- At the end of the 45 seconds, the athlete will move to the next bar.
- If an athlete completes all weights, their score will be final weight + burpees.
First athlete begins at 9:40
(Athletes score will determine order with lowest scoring athlete after first two events going first to athlete with best scoring position going last)
Event #4 (15 minute cutoff)
100 Double-Unders or 300 Single-Unders
50 Overhead Walking Lunge Steps (25#)
40 Pull-ups (Black Band + 1 minute/Gray Band + 2 minutes)
30 Burpees
20 Kettlebell Swings (1.5) (1 pood + 1 minute)
10 Kettlebell Shoulder-to-Overhead/Arm (1.5) (1 pood + 1 minute)
- There will be a 15 minute cutoff for the workout. If an athlete does not finish, their score will be total reps completed.
- There is no penalty for scaling double-unders to single-unders.
- Weight must be held overhead without touching head, trail leg must touch floor on each rep.
- A one minute penalty will be added for the two scaling options for the pull-ups after the workout is completed) Chin over bar with full extension at the bottom of the rep is the standard.
- Athlete must re-establish vertical position with hands overhead for the top of the rep for the burpees. Chest to deck at the bottom of the rep.
- Kettlebell must overhead with arms locked out at the top of the rep. No bent arms, no forward lean at top of rep.
- Knee and elbow lockout must be completed for shoulder-to-overhead to count. Reps can be split anyway as long as 10/arm is completed.
Heat 1 begins at 10:40
Heat 2 begins at 11:00
Heat 3 begins at 11:20
Heat 4 begins at 11:40
Where is everyone today?!
Come on in and watch the Men Throw It Down.
–or Throw It Up..in some cases!
As of 10:00am (after event one), All the teams of women from Rudyfit are in the Top Ten!
I am at the ice rink all day today!
Who won the first and second event?
@Rx
Event 1: Brett R
Event 2: Jared H
Event 3: Bryce
Thx for the updates t4!!! Go ladies!!! And Gents!!!
RudyFit Teams:
After Event One (Dirty Triathlon):
TEAM CFB (Kacey, Erin, Steph): Tied for 2nd
TEAM PANTYMUFFIN (Gina, Rachel, Meghan): 6th
BOOM BOOM POWER (Elizabeth, Andrea, Carrie): 8th
Sorry, for filling up the blog! Just trying to keep everyone posted.
T4 – thanks and great job on te updates
Keep them coming
@ T4 please keep posting updates.
You will have to wait to know the final round………..
Thanks T4
Much appreciated!
Fun day at the Men’s throwdown:
FGB – 121
400m – 1:05.8
Barbell Complex – 195# deadlift + clean + 11 burpees
Chipper – DNF
Should’ve been in the 130s for my FGB, but I couldn’t get into a good box jump rhythm. Barbell complex – I got sloppy on my 1st jerk at 195# and dropped the bar. Groin didn’t feel good lunging, so I called it a day.
Thanks to all the volunteers and team for putting this on. Congrats to all the guys that participated. It was really good to see folks still within their first few months getting after it.
my money is on Brett. he gets plenty of rest!
Men’s Throwdown Official Top 10 (scores are cumulative total of all four events)
1. BrettRaz – 18
2. BryceW – 19
3. AdamC – 25
4. MarkF – 31
5. AnthonyD – 32
6. GeoffM – 37
t7. JimF – 46
t7. AdamB – 46
t7. Woody – 46
10. Jamison – 47
Event Winners
1. BrettRaz – 182
2. JaredH – 55 seconds
3. BryceW – 245.05
4. BrettRaz – 8:21
Big thank you to all the volunteers throughout the day. The day ran really smoothly, and I definitely appreciate you guys taking the time out of your Saturday to come help!
Team WOD at Stoneway CF this am in Seattle.
It was interesting being back at my first box this am. I can say I’m SO THANKFUL to be at CFC with the community, coaching and use of the words ‘no rep!’ See y’all Monday!
Awesome event today ! All the guys did great. Kudos to all of the volunteers and Bryce for putting this together.
Also, left my (s) grey hoodie somewhere. If anyone sees it please put it in one of the cubbies. Thanks !
Ate a big piece of humble pie at the Men’s Throwdown today. Thanks to everyone for the support. Hopefully I can work my way up the standing for the next event.
fun day at the box. Big shout out to Bryce who ran this and competed while under the weather. Thanks to Xiomara, Allison, Mike K, Emily for judging for me and everyone else who volunteered. And to Alex for letting us mortals have a shot. big thanks to the wife who let me compete today and get loads of rest for it, you are awesome.
the events didn’t play out the way I envisioned, but that’s why we play the game. Strong efforts from a lot of you guys today.
I meant Matt K., my bad.
That was some sneaky hard programming. Haven’t really moved off the couch since getting home.
Great job, men! It was fun to watch/help out as necessary.
That was some good fun today. I agree Bryce did a fantastic job coordinating and competing (not to mention dominating). Inspiring seeing people destroy the WODs and in turn be destroyed. Ouch. I hurt top to bottom.
did saturday’s workout today at the 11WOC.
Looked like this:
100 Du’s//hand stand hold (I broke 3times, 4 minute handstand hold?!)
30 WB’s 6# // bar hold (broke 3 times, no grip)
400m run // plank (broke twice)
30 burpees// left hand 20# KB hold (broke 3times..)
500 m row // right arm 20# kb hold (broke once when my hand went numb..)
Adam was gracious and only made us do 60burpees I did 37 Nayha (not sure how you spell your name!!) did 23.
Finished: 37:something
Fun, fun!
@ Leslie, Adam must like you better than me. Your WOD sounds like mine yesterday, and I did a lot more burpees!
Men’s Throwdown was great, a late thank you to Bryce and all volunteers.
memory may be slightly foggy after yesterday:
FGB – 144
400m – 57.1
Barbell Complex – 185# deadlift + (missed clean) + 20 burpees
Chipper – 9:06