Anniversary Throwdown – Diamond Hill CrossFit
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Anniversary Throwdown

20
Apr

Anniversary Throwdown

The teams have been made, the workouts complete, now let the trash talking begin. Team names, themes, costumes are encouraged. Prizes will be awarded for Top 3 Teams, Best Costume and Most Original Theme.
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After the throwdown we will have the grill cooking and will supply Burgers and Dogs. We ask you to bring a dish if you can and your beverage of choice (we will supply the water). Please let us know what you are bringing so we don’t end up with duplicates. Even if you are not participating in the Throwdown you are welcome to come by and help us celebrate 1 year, cheer on your friends and enjoy some food.
We can always use volunteers to help judge and set-up for the WODs. Let us know if you can help out.
Team 1 Team 2 Team 3 Team 4 Team 5 Team 6 Team 7 Team 8
Chris B Paul L Jason D Kevin G Jules Jeff L Esteban Steph A
Mike M Sam R Andrew P Laura Jack F Mike R Jim S Matt A
Justin V Erica L Michelle R Sara H Mandy Diane D Ramona Bob G

WOD #1 “Silverfish” Clean & Jerk Ladder

Each team has 7 minutes to work as far as possible through the Clean & Jerk Ladder. Team members will get 1 point for each weight completed. (Max 6 points) Only 1 partner may work at a time.

 Weights: Men – 75, 95, 135, 155, 185, 225    Women – 45, 55, 65, 75, 85, 95

 Tie Breaker: With remaining time, team must AMRAP Wallballs using 20#, 12#,6# balls. Each team member must choose one ball, one partner works at a time, 5 WBS at a time until 7 minutes is up.

 

WOD #2 “Gold Finch” AMRAP 9:00

Team Mate #1 Rows 20 cal (men)/ 16 cal (women)

Team Mate #2 Plank

Team Mate #3 does Burpees over Team Mate #2

Partners rotate after Row is complete (1 to 2, 2 to 3, 3 to 1)

Score is total Burpees completed

WOD #3 “Diamondback” For Time Chipper

A. Exercises: 60 Air Squats, 50 Abmat Sit-ups, 40 Hand Release Push-ups

B. Exercise: 30 Kettlebell Swings (44/26), 20 Thrusters (85/55), 10 Deadlifts (255/155)

Each Team Member must complete one A exercise and one B exercise. Exercises must be completed in order 60, 50, 40, 30, 20, 10. Only 1 team member works at a time.

Tie Breaker: Time Pushups finished.

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