CFD -Throwdown WODs Announced!!

 In Uncategorized, WOD

Saturday’s Itinerary

Volunteers and Judges arrive- 8am

Judges Meeting 8:15am- 8:25

Cover all standards for first 3 workouts

Volunteer/Judges gathering- 8:30-

Will cover more details about the day’s flow

Athlete Briefing -8:30am

Cover all standards for first 3 wods

Opening announcements- 8:50am

WOD 1 Start-9:00am

WOD 2 Start- 10:30am

WOD 3 Start- 11:45am

BBQ Begins- 1:00pm

**There will be a final WOD for the top 6 men and top 6 RX women following the third WOD**

Athletes you must be present at the 8:30 athlete briefing to compete. We will be covering all of the standards then. Thanks!

THE COMPETITION WODS

Event 1 – For all levels

7 minutes to establish 1 RM Clean and Jerk

Event 2

5 Rounds of

10 Front Squats (60kg / 40kg) / (50kg / 32.5kg) / (42.5kg / 20kg)

30 Double Unders / 15 Double Unders / 60 Singles

Event 3

One Round of:

400m Run

30 Pull-ups / (blue band) / (green band or jumping)

30 Box Jumps (24″/20″) /  (16″/12″) / (12″/8″)

30 Burpees

30 Kettlebells Swings (24kg/16kg) / (20kg/12kg) / (12kg/8kg)

200m Sandbag run

Workout of the Day

In five minutes, complete the following:

Row 500 Meters

Run 400 Meters

Double-Unders x Max Reps

Rest exactly five minutes.

Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of DUs).

A Quick, Cheap, Accurate Test for Gluten Intolerance
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