Crossfit D – In house throwdown

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CROSSFIT DUBLIN
IN-HOUSE THROWDOWN
Yes, it is the event you have all been waiting for- a CrossFit Dublin exclusive individual competition. This is going to be a great day and we hope that we get a lot of participation.

As the Open season is a distant memory, and you all reminisce about 7 minutes of Burpees, we want to continue the fun spirit with our very own in house throwdown.
On Saturday 23rd June all athletes are invited to participate in:

THE CROSSFIT DUBLIN IN-HOUSE THROWDOWN, a 3-WOD battle for bragging rights and some cool prizes!

There will be three divisions to suit all abilities and levels, from the junior to senior and the newbie to veteran, so there’s no excuse for anyone not to participate.  The top three winners in each division will reach the podium!

There are listings below for each division indicating the specific weight and movements that competitors are expected to perform.
RX – (32/24) Kettle Bell Swings, 60/42.5 Front Squat, Unassisted Pull ups, Proficient at Double Unders
L2 – 24/16KBS, 50/30 FS, blue band pull ups, can manage double unders
L1 – (16/12)KBS, 42.5/20 FS, green band pull ups, single unders
This will be a great day, so clear your diaries for the 23rd June, and the next day too for recovery! Family, friends and kids are all invited down on the day to CrossFit Blackrock to soak up the atmosphere, cheer everybody on, and to enjoy the post event BBQ and chilled beats. Michael won’t be in charge of music.

The 3 different WOD competitions will take place over a 4-5 hour period, followed by a Paleo BBQ, drinks and non-paleo recovery comfort food.
If you are interested in helping out on the day, please let us know, we need volunteers and judges.

To secure your place, please complete the application form attached and give it to your coach with €20, or pay via credit card. The money will go towards the BBQ, Food and Drinks

All enquiries to cfdthrowdown@gmail.com

Workout for the day:
Strength
10 Overhead squat
Work up to a heavy 10 in 20 mins.
Should hitting about 3-4 working sets.

WOD
4 rds for time
10 Deadlifts
10 Bar face burpees
20 Walking lunges

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