07 Mar 2015 – It's Time to Throwdown

cf1864cfh.jpg

We are very excited to announce our first throwdown with our good friends from out East, CrossFit Hackney! The throwdown will take place on Saturday 14 March from 12.30 – approx. 3.30 pm at CrossFit 1864.

WHAT IS IT?
A friendly, team throwdown made specifically for our first time competitors and athletes new to CrossFit. All of the WODs have been programmed with this level of athlete in mind. 

WHEN IS IT?
Saturday 14 March, from 12.30 pm – 3.30 pm with post-comp beverages afterwards! 

SHOULD I SIGN UP?
YES! Sweat, weights, banter, meeting new people...there's nothing more fun than a throwdown!

WHAT IF, FOR SOME REASON, YOU CAN'T COMPETE?
We still want you to come down for the throwdown! Your fellow athletes will need the support and encouragement as they battle through the WODs and we’ll most likely need judges! 

WHAT ARE THE WODS?*
The day will consist of three WODs and a Big, Bad, Final Event:

WOD 1:
Alternating between partners each round, get as far up the ladder as possible in 8 minutes:
5, 10, 15... Wall balls (9/6 kg)
5, 10, 15.... Kettlebell swings (16/12 kg)

WOD 2:
In 6 minutes, establish a 2 RM hang power clean

WOD 3:
6 rounds for time:
5 shoulder to overhead (40/30 kg)
10 front squats (40/30 kg)
15 sit-ups
200 m run
Partner 1 completes one full round, tags Partner 2. Continue until each partner completes 3 rounds

The Big, Bad FINAL Event
To be Announced on the Day!

* All WODs subject to change depending on our numbers 

We already have many of our members signed up, and as always, we want more! So email maria@crossfit1864.com to let us know that you want to get involved in the good times.


WORKOUT OF THE DAY with Coach Milo!

A) Beginner
A1) Sumo deadlift: 5 x 5 *Add load as technique allows
A2) Midline

A) Intermediate & Advanced
A1) Sumo deadlift: 2-4 reps @ 80-90%+, totalling 14 - 20 reps
A2) Midline

B) All Athletes
For time:
15 Bar-facing burpees
15 Front squats (60/40 kg)

Rest 2 minutes

2 rounds for time:
10 Bar-facing burpees
10 Front squats (60/40 kg)

Rest 2 Minutes

3 rounds for time:
5 Bar-facing burpees
5 Front squats (60/40 kg)

(15 minute time cap)