Crosstown Throwdown 2015

REGISTRATION IS NOW CLOSED!

IF YOU WOULD LIKE TO VOLUNTEER OR JUDGE AT THE LIVE EVENT,

PLEASE CONTACT US AT INFO@CROSSTOWNTHROWDOWN.COM!

Welcome to the Fourth Annual Crosstown Throwdown competition series presented by CrossFit Station!

The series will run as an online competition from July 26th, 2015 and end with a final live event to be held at The Ambrose School fields.  We will post a workout on Sunday morning each week for 3 consecutive weeks, for which you will have until that following Saturday by 5pm mountain time to complete and send in your results.

Our mission is to bring our Idaho CrossFit community together, encourage friendly competition, cheer on our friends and make new ones.  Above all, we want this to be fun for everyone!  Peruse the site, register to compete, and get ready for the competition to begin on July 26th, 2015!

Please feel free to e-mail suggestions, comments, or questions to info@crosstownthrowdown.com.

Live Event Heat Assignments

Here are the heat assignments for today’s live event at the Ambrose School. Remember all check-in times are tentative–if we can move through it faster, we will, so be ready to go in order by heat!  Your heat and lane will be the same for the first two workouts.  For the third workout, we’ll make a cut to the top 10 in each division.  The athletes who advance will then be reseeded into lanes depending on their current standings. Good luck, everyone!

Lane Name Division
Heat 1 1 Pamela Saunders W 60’s
2 Connie Coulter W 60’s
WOD 1 3 Gwen Engle W 60’s
Check in at 8:45 4 Libby Knott W 60’s
5 Tara Rothwell W 50’s
6 Susan Evans W 50’s
WOD 2 7 Kim Taylor W 50’s
Check in at 10:55 8 Leslie Hoppins W 50’s
9 Debbie Wells W 50’s
10 Jane Cain W 50’s
Heat 2 1 Sammy Ater W Teens
2 Sienna Miley W Teens
WOD 1 3 Alioz Mason W Teens
Check in at 8:45 4 Michelle Casas W Teens
5 Miriam Bingham W Teens
6 Jordan Henley W Teens
WOD 2 7 Kennedy Sheets W Teens
Check in at 11:00 8 Kaitlynn Ayers W Teens
9
10
Heat 3 1 Sylvia Armitstead W Scaled
2 Sari Lipp W Scaled
WOD 1 3 Larissa Barto W Scaled
Check in at 9:00 4 Jennifer Day W Scaled
5 Amber Alves W Scaled
6 Laura Anderson W Scaled
WOD 2 7 Crimson Barcola W Scaled
Check in at 11:05 8 Hanah Oberbillig W Scaled
9 Allison Clevenger W Scaled
10 Tiffany Zimmerman W Scaled
Heat 4 1 Brook Bishop W Scaled
2 Brooke Stevenson W Scaled
WOD 1 3 Penelope Borden W Scaled
Check in at 9:00 4 Morgan Prince W Scaled
5 Jena Thomas W Scaled
6 Trista Jackson W Scaled
WOD 2 7 Emily Williams W Scaled
Check in at 11:10 8 Karissa Dodds W Scaled
9 Jill Chick W Scaled
10 Ashlee Finch W Scaled
Heat 5 1 Kim Oxnam W Scaled
2 Brye Crockett W Scaled
WOD 1 3 Jordan Medina W Scaled
Check in at 9:05 4 Karen Caywood W Scaled
5 Holly Hutchins W Scaled
6 Jill Eckert W Scaled
WOD 2 7 Nikki De Los Reyes W Scaled
Check in at 11:15 8 AnaSofia Villanueva W Scaled
9 Shelby Holladay W Scaled
10 Stevie Steely W Scaled
Heat 6 1 Mary Drussel W Scaled
2 Heather Roberts W Scaled
WOD 1 3 Jill Armer-Brinkman W Scaled
Check in at 9:05 4 Liz Henderson W Scaled
5 Christina Pettigrew W Scaled
6 Amber Larna W Scaled
WOD 2 7 Sarah Homestead W Scaled
Check in at 11:25 8 Andrea Hosmer W Scaled
9 Shelly Lucas W Scaled
10 Carrie Uberuaga W Scaled
Heat 7 1 Meghan Biddix W Scaled
2 Lily Woolsey W Scaled
WOD 1 3 Allison Blackman W Scaled
Check in at 9:15 4 Catherine Miller W Scaled
5 Amber Smith W Scaled
6 Bjur Alicia W Scaled
WOD 2 7 Tamara Cates W 40’s
Check in at 11:30 8 Jen Sullivan W 40’s
9 Pam Gabriel W 40’s
10 Kay King W 40’s
Heat 8 1 Patricia Courtney W 40’s
2 Janelle Connors W 40’s
WOD 1 3 Kristina Lawrence W 40’s
Check in at 9:15 4 Tobi Mott W 40’s
5 Toshi Kempkes W 40’s
6 Jennifer Kurtz W 40’s
WOD 2 7 Jarralyn Wasylyshen W 40’s
Check in at 11:40 8 Angie Soulen W 40’s
9 Ramona Banjac W 40’s
10 Kim Armstrong W 40’s
Heat 9 1 Leslie Conchas W Rx
2 Jordan Richardson W Rx
WOD 1 3 Sara Claar W Rx
Check in at 9:25 4 Ashley Lettieri W Rx
5 Tennly Bowden W Rx
6 Jamie Brower W Rx
WOD 2 7 Candace Hennefer W Rx
Check in at 11:50 8 Karlie Van Orden W Rx
9 Cassie Low W Rx
10 Alee Gilbert W Rx
Heat 10 1 Lynn Jones W Rx
2 Liane DeVore W Rx
WOD 1 3 Ruby Brackett W Rx
Check in at 9:25 4 Alexis Hepworth W Rx
5 Amanda Tyler W Rx
6 Natalie Hammond W Rx
WOD 2 7 Mary Johnson W Rx
Check in at 11:55 8 Cassi Shelly W Rx
9 Liz Krmpotich W Rx
10 Fallon Martinez W Rx
Heat 11 1 Lyndsy Kinghorn W Rx
2 Bek Houston W Rx
WOD 1 3 Barrie Florko W Rx
Check in at 9:30 4 Christie Thorwart W Rx
5 Anne Krahn W Rx
6 Leah Noland W Rx
WOD 2 7 Jill Zelaya W Rx
Check in at 12:00 8 Amber Carlisle W Rx
9 Sally Frye W Rx
10 Courtnee Hanson W Rx
Heat 12 1 Ashley Ripp W Rx
2 Laurel Holloway W Rx
WOD 1 3 Savannah Talbott W Rx
Check in at 9:30 4 Rachael Tart W Rx
5 Meghan Henze W Rx
6 Sierra Bell W Rx
WOD 2 7 Lindsey Sapien W Rx
Check in at 12:05 8 Addison Oswald W Rx
9 Catie Bristow W Rx
10
Heat 13 1 Cianna Franklin W Rx
2 Cayla Beutler W Rx
WOD 1 3 Jamie Hubbs W Rx
Check in at 9:35 4 Sarah Dunn W Rx
5 Caitlin Anderson W Rx
6 Danielle Llamas W Rx
WOD 2 7 Stephanie Miller W Rx
Check in at 12:15 8 Danielle Ricco W Rx
9
10
Heat 14 1 Stan Leis M 60’s
2 Tom Evans M 50’s
3 Jon Cook M 50’s
Check in at 9:35 4 Frank Eckrote M 50’s
5 Jeffrey Keller M 50’s
6 Robert Shay M 50’s
WOD 2 7 Glenn Blankenship M 50’s
Check in at 12:20 8 Gary Davis M 50’s
9 Jeff Nevins M 50’s
10
Heat 15 1 Brayden Stepper M Teens
2 Antonio Lopez M Teens
WOD 1 3 Chase Jones M Teens
Check in at 9:45 4 Shaad Atnip M Teens
5 Cole Ybarguen M Teens
6 Josh Faris M Teens
WOD 2 7 Brandon Ober M Teens
Check in at 12:30 8 Jaden Cottle M Teens
9 Cooper Smith M Teens
10 Jordan Ramage M Scaled
Heat 16 1 Wes Barry M Scaled
2 Max Willson M Scaled
WOD 1 3 Matt Steen M Scaled
Check in at 9:45 4 Andy Ford M Scaled
5 Richard Eckert M Scaled
6 Snelson Jedidiah M Scaled
WOD 2 7 Joel Valencia M Scaled
Check in at 12:40 8 Tyson Baxter M Scaled
9 Christopher Entwistle M Scaled
10 Sam Valdez M Scaled
Heat 17 1 Gene Day M Scaled
2 Shawn Stadlbauer M Scaled
WOD 1 3 Joe Valencia M Scaled
Check in at 9:50 4 Garrett Garfield M Scaled
5 Jason Duppong M Scaled
6 Benito Vargas M Scaled
WOD 2 7 Todd Ferrera M Scaled
Check in at 12:45 8 Levi Day M Scaled
9 Cesar Vazquez M Scaled
10 Parker Knight M Scaled
Heat 18 1 Walter Hosmer M Scaled
2 David Frisbee M Scaled
WOD 1 3 Jack Scott M Scaled
Check in at 9:50 4 Jeremy Wallace M Scaled
5 Cole Richelieu M Scaled
6 Andy Bueno M Scaled
WOD 2 7 Nathan Drussel M Scaled
Check in at 12:50 8 Brent Baxter M 40’s
9 Vic Rodriguez M 40’s
10 Mike Pfau M 40’s
Heat 19 1 Todd Gabriel M 40’s
2 Mike Wilson M 40’s
WOD 1 3 Brian Wallace M 40’s
Check in at 10:00 4 Jay Borden M 40’s
5 Henry Clepper M 40’s
6 Mike Kirkmire M 40’s
WOD 2 7 Dean Coon M 40’s
Check in at 12:55 8 Daniel Lawson M 40’s
9 Patrick Hartnett M 40’s
10 Jesus Blanco M 40’s
Heat 20 1 Harold Chambers M 40’s
2 Aaron Mann M 40’s
WOD 1 3 Travis Christensen M 40’s
Check in at 10:00 4 Wayne Slaughter M 40’s
5 Chris Mio M 40’s
6 Tim McCoy M 40’s
WOD 2 7 Nels Nelson M 40’s
Check in at 01:00 8 Rick Saunders M 40’s
9 Jeremy Sage M 40’s
10 Joe Jackson M 40’s
Heat 21 1 Aaron Littleton M 40’s
2 Joal Reece M 40’s
WOD 1 3 Chris Uberuaga M 40’s
Check in at 10:10 4 Caleb Doty M 40’s
5 Chris Bowker M 40’s
6 Jim Thompson M 40’s
WOD 2 7 Eric Smith M 40’s
Check in at 01:10 8 Brett Sullivan M 40’s
9 Travis Krahn M 40’s
10 Shawn Roberts M 40’s
Heat 22 1 Kenneth Enders M Rx
2 Garrett Goddard M Rx
WOD 1 3 Carson Barnhart M Rx
Check in at 10:10 4 Danny Auth M Rx
5 Pete Eschbacher M Rx
6 Rowdy Baker M Rx
WOD 2 7 Bryan Brown M Rx
Check in at 01:15 8 Matthew Hakes M Rx
9 JohnJason Lucas M Rx
10
Heat 23 1 Clayton Borah M Rx
2 Hao Ngo M Rx
WOD 1 3 Justin Swensen M Rx
Check in at 10:15 4 Gregory Brumett M Rx
5 Joseph Jensen M Rx
6 Justin Herald M Rx
WOD 2 7 Nestor Lopez M Rx
Check in at 01:25 8 Steve Fullmer M Rx
9 Jordan Baker M Rx
10
Heat 24 1 Jonathan Darnall M Rx
2 Matthew Chew M Rx
WOD 1 3 Scott Dodds M Rx
Check in at 10:15 4 Michael Jones M Rx
5 Ryan Crosby M Rx
6 Mike Hammond M Rx
WOD 2 7 Thomas Hine M Rx
Check in at 01:30 8 Corey Caywood M Rx
9
10
Heat 25 1 Matt Forrester M Rx
2 Jonathan Carlisle M Rx
WOD 1 3 Sean Tyler M Rx
Check in at 10:25 4 Jeremy Churchfield M Rx
5 Christopher Duncan M Rx
6 Alan Napoles M Rx
WOD 2 7 Amish Smith M Rx
Check in at 01:40 8 Beau Patterson M Rx
9 Fernando Vargas M Rx
10
Heat 26 1 Tanner Kauffman M Rx
2 Kyl Samway M Rx
WOD 1 3 JT Hand M Rx
Check in at 10:25 4 Lemmon Daniel M Rx
5 Brandon Spidell M Rx
6 Matt Frye M Rx
WOD 2 7 Jared Flint M Rx
Check in at 01:45 8 Chris Florko M Rx
9 Nick Brady M Rx
10
Heat 27 1 Jordan Hollowell M Rx
2 Ben Noland M Rx
WOD 1 3 Matt Dickinson M Rx
Check in at 10:35 4 David Diktakis M Rx
5 Kyle Batey M Rx
6 Kevin Sommer M Rx
WOD 2 7 Scott Speer M Rx
Check in at 01:50 8 Nick Zelaya M Rx
9 Baltazar De Los Reyes M Rx
10
Heat 28 1 Brandon DeLao M Rx
2 Brian Byrne M Rx
WOD 1 3 Travis Fishburn M Rx
Check in at 10:35 4 Spencer Gerke M Rx
5 Matt Coffelt M Rx
6 Alex Burgoyne M Rx
WOD 2 7 Nathan Van Dyken M Rx
Check in at 02:00 8 Kevin Lassen M Rx
9 Jesse Clark M Rx
10

Live Event Workouts

Here for the workouts for the Live Event!  Please note event organizers reserve the right to change these workouts at any time and for any reason.

Workout #1: “Blast from the Past” Barbell Complex

2:00 AMRAP Barbell Complex:

1 Deadlift

1 Clean (from the ground)

1 Front Squat

1 Shoulder-to-Overhead

1 Back Squat

1 Shoulder-to-Overhead

You pick the weight. Your score will be the total number of reps you get in 2 minutes, multiplied by the weight you choose for your bar. Women will use a 15 kg bar that will count as 35#. Men will use a 20 kg bar that will count as 45#. Plates available for loading your bar will include a pair of each of the following: 45, 35, 25, 15, 10, 5, and 2.5.

Starts with barbell on the ground and athlete in a stationary, standing position. All standards of movement are the basic standards. The clean is “any way” and can be a squat, power, or muscle clean. You must stand all the way up at the end of the clean, hips and knees fully open, before beginning the front squat. The Shoulder to Overhead is “any way” and can be a thruster, push press, push jerk, strict press, or split jerk with feet ending in line with the body. Barbell must be in the front rack position for the clean and front squat, in the back rack position for the back squat, and in either the front or back rack position for the shoulder-to-overhead. The deadlift and clean must be taken from the ground, touch and go is permitted, no bouncing. If you don’t use bumper plates, bar must either be gently placed on the ground or dip below knee at the beginning of each deadlift and clean. If you aren’t using bumper plates, DO NOT DROP YOUR BAR!

Workout #2: Sandbaggin’

For time, with a 5 min. time cap

21-15-9 Sandbag Clean Over-the-Shoulder

Plus a shuttle run, increasing distance, after each set of 21, 15, and 9

Athletes will start 10 yards from their sandbag. At the call of “Go,” you will run to your sandbag and complete 21 over-the-shoulder cleans followed by a 20-yard run out and 20-yard run back to your sandbag. You will then complete a set of 15 over-the-shoulder cleans followed by a 30-yard run out and 30-yard run back to your sandbag. Finally, you will finish with a set of 9 over-the-shoulder cleans followed by a 40-yard run out and then run back to the start.

Sandbag must go over the top of the shoulder, not the arm. The sandbag may touch the shoulder or not. Hips and knees must fully open. You DO NOT have to carry the sandbag during the shuttle run. A cone will be placed at the turn-around point on each shuttle run; you must run around this cone without touching it. If athlete doesn’t finish within time cap, their score is the time cap plus 1 second for each rep not completed. On the shuttle runs, each 10 yards count as 1 rep, so the first run is worth 4 reps, the second run is worth 6 reps, and the final run is worth 8 reps.

Sandbag weights as follows:

75/60 for Rx’d, Scaled, and Masters 40’s men/women.

60/40 for Masters 50’s, Masters 60’s, and Teens men/women

Workout #3: “Walk the Walk”

 At this point, a cut will be made to the top 10 athletes in each division and lane assignments will be made based on current standings.

Part A: For distance: Handstand Walk or Overhead Walking Lunges (1 min. time cap)

Followed by a 1 min. transition (clock will not stop)

Rx’d and Masters 40’s athletes will perform handstand walk; all other divisions will perform walking lunges holding a plate overhead.

Men/Women Plate for Overhead Walking Lunges:

45/25    Scaled

25/15    Masters 50’s, Masters 60’s, Teens

Part B: For time: 100 yard Sled Drag (1 min. time cap)

Men/Women Sled Weights (not including weight of sled):

115/95  Rx’d

95/65    Scaled, Masters 40’s, Masters 50’s

65/45    Masters 60’s, Teens

This workout will have two scores, one for Part A and one for Part B.

Part A will be for distance in 5-foot increments.

Part B will be for time. If athlete doesn’t cover the full distance within the time cap (1 minute), their score will be 1:00 plus 1 second for each 10-yard distance not completed. The course will be a 100-yard straightaway.

Athletes will have 1 minute to move from where they ended on Part A to the beginning of Part B. The clock will not stop during the transition. Part B will begin exactly 2 minutes after the start of Part A. If athlete doesn’t finish the walking overhead lunges, they must return their plate to the start before they can start the sled drag (no leaving it out in the middle of the field).

Handstand Walk — The handstand walk will be delineated into 5-foot sections and scored in 5-foot increments. Athletes must begin each 5-foot section with their feet behind the mark. To successfully complete a section, they must walk both hands over the end mark of that section. If any body part other than the hands touches the ground within a 5-foot section before the athlete’s hands both cross the line, athlete must return to the beginning of the section to re-do it. Athletes will not be allowed to continue after a third consecutive “fall” without accumulating any distance and their score will be the distance they accumulated up to that point, if any. If athlete makes it to the turn-around point at 50 yards, they must stop there before their return trip back to the start (i.e. they are not allowed to switch direction on their hands).

Overhead Walking Lunges – The overhead lunges will also be delineated into 5-foot sections and scored in 5-foot increments. Both feet have to be across the end line for a 5-foot length to count. Athletes must hold the plate overhead as they lunge. Arms may be bent, but plate must be held above the head and cannot touch the head. Trailing knee must touch the ground on each lunge. Feet must come together with hips and knees fully open at the end of each lunge.

Sneak Peak – First Workout at Live Event!

Here’s a sneak peak of the first workout for Saturday’s Live Event! If you want to know the other workouts ahead of time, don’t forget to show up TODAY for preregistration at CrossFit Station, before 7 pm. First Workout: “Blast from the Past” Barbell Complex. 2 minute AMRAP of the following: 1 Deadlift, 1 Clean, 1 Front Squat, 1 Shoulder-to-Overhead, 1 Back Squat, 1 Shoulder-to-Overhead. You pick the weight. Your score will be your total reps multiplied by the weight you choose. Clean is from the ground and “any way.” Basic standards of movement.

Live Event Schedule

Here’s the tentative schedule of events for Saturday! Be sure to check in tomorrow (Friday) at CrossFit Station any time between 5 am to 7 pm to pick up your shirt, sign your waiver, find out what heat you’re in, and see the workouts!

LIVE EVENT – TENTATIVE SCHEDULE – SAT. AUG 22ND

07:30-08:15: Athlete Check-in (You do not need to check in if you already checked in on Friday.)

08:15-08:30: Athlete Welcome & Briefing

09:00-10:50: Workout #1. The following check-in times are tentative and may be bumped up if we run ahead of schedule. You’ll need to be ready to go in order by heat.

8:45 – Heats 1 & 2 Check in at Staging Area
9:00 – Heats 3 & 4 Check in at Staging Area
9:05 – Heats 5 & 6 Check in at Staging Area
9:15 – Heats 7 & 8 Check in at Staging Area
9:25 – Heats 9 & 10 Check in at Staging Area
9:30 – Heats 11 & 12 Check in at Staging Area
9:35 – Heats 13 & 14 Check in at Staging Area
9:45 – Heats 15 & 16 Check in at Staging Area
9:50 – Heats 17 & 18 Check in at Staging Area
10:00 – Heats 19 & 20 Check in at Staging Area
10:10 – Heats 21 & 22 Check in at Staging Area
10:15 – Heats 23 & 24 Check in at Staging Area
10:25 – Heats 25 & 26 Check in at Staging Area
10:35 – Heats 27 & 28 Check in at Staging Area

10:50-11:05: Athlete Briefing Workout #2

11:05-02:20: Workout #2 — Again, the following check-in times are tentative and may be bumped up if we run ahead of schedule. You’ll need to be ready to go in order by heat.

10:55 – Heat 1 Check in
11:00 – Heat 2 Check in
11:05 – Heat 3 Check in
11:10 – Heat 4 Check in
11:15 – Heat 5 Check in
11:25 – Heat 6 Check in
11:30 – Heat 7 Check in
11:40 – Heat 8 Check in
11:50 – Heat 9 Check in
11:55 – Heat 10 Check in
12:00 – Heat 11 Check in
12:05 – Heat 12 Check in
12:15 – Heat 13 Check in
12:20 – Heat 14 Check in
12:30 – Heat 15 Check in
12:40 – Heat 16 Check in
12:45 – Heat 17 Check in
12:50 – Heat 18 Check in
12:55 – Heat 19 Check in
01:00 – Heat 20 Check in
01:10 – Heat 21 Check in
01:15 – Heat 22 Check in
01:25 — Heat 23 Check in
01:30 — Heat 24 Check in
01:40 — Heat 25 Check in
01:45 — Heat 26 Check in
01:50 — Heat 27 Check in
02:00 — Heat 28 Check in

We’ll take a short break here to take a group photo and for scorer to finish determining who advances to Workout #3 and lane assignments based on current standings. Heat assignments for Workout #3 will be posted on a board by the Staging Area as soon as they’re available.

02:45-03:00: Athlete Briefing – Workout #3

03:00-04:15: Workout #3 — Top 10 in each division

Heat 1 Women Masters 50’s and 60’s 02:45 – Heat 1 Check in
Heat 2 Women Teens 02:55 – Heat 2 Check in
Heat 3 Women Scaled 03:00 – Heat 3 Check in
Heat 4 Women Masters 40’s 03:05 – Heat 4 Check in
Heat 5 Women Rx 03:15 – Heat 5 Check in
Heat 6 Men Masters 50’s and 60’s 03:25 – Heat 6 Check in
Heat 7 Men Teens 03:30 – Heat 7 Check in
Heat 8 Men Scaled 03:35 – Heat 8 Check in
Heat 9 Men Masters 40’s 03:45 – Heat 9 Check in
Heat 10 Men Rx 03:55 – Heat 10 Check in

04:30-04:45: RESULTS & AWARDS

2015 Online Workout #3 – Balls to the Wall

2015 Qualifier Workout 3 – “Balls to the Wall”

Click here for a downloadable two-page PDF including all workout specifications and a scorecard.

MEN/WOMEN, ALL AGES AND DIVISIONS

For Time (12-Minute Time Cap):

75 Calorie Row

50 Wall Balls (20/14, 10′ target/9′ target)

25 Toes to Bar

ADAPTIVE ATHLETES:

Adaptive athletes should contact Tony Kubitschek at crossfitstation@yahoo.com or (208) 841-4757 for specific movement substitutions.

Scoring

Your score will be the time it takes you to complete all reps. If you do not complete all reps before the time cap, your score will be the time cap plus a second for each rep not completed.

There will be two tiebreak times in this workout, one after the row and another after the wall ball portion of the workout. If you tie with another competitor, the person with the fastest tiebreak time will be assigned the higher rank. If you reach a “stopper” in the workout, for example if there are numerous competitors who aren’t able to do any wall balls or toes to bar, tiebreak times become very important. If your judge forgets to note your tiebreak time(s) and you end up in a tie with other competitor(s), you will be ranked below others who indicated a tiebreak time.

Tiebreak

In this workout, we are using a special tiebreak method. At the end of each movement; rower, wallballs, time should be marked. when you submit your final result, your score will be the total time you completed the workout. There will be another field in which you will enter the finish time of either the rower or the wallballs.

For example, a male athlete finishes the enter workout under the 12:00 time cap. Let say 8:51. He will enter his tiebreak time from the completed wallballs of 6:48. Another example a male athlete finishes the row and 45 wallballs at the 12:00 time cap. He will enter his finish score 12:30 (one second for every rep not completed) and his tiebreak time of 5:51 in which time he completed the 75 calorie row .

How to Submit Your Score

Use a judge during the workout to ensure full range of movement, and have a CrossFit Level 1 certified trainer validate your scores. Please fill out a scorecard and keep it for the duration of the competition in case of inquiry. You must submit your score before 5:00 pm Mountain Time on Saturday, August 15, 2015. Late scores will not be accepted–no exceptions! If you miss the deadline, you will remain in the competition, but receive a “zero” score for the workout. Results of the online workouts will count as 25% of your final score as well as determine your heat(s) for the live event on August 22. We are using a new online system for collecting scores this year. Please see our website for information on how to submit your score.

Equipment

  • A Concept 2 rowing machine
  • Medicine ball of appropriate weight for gender (20# for men, 14# for women)
  • 9-foot target
  • A pull-up bar

Movement Standards

Rowing Movement standards are the same as for the 2015 CrossFit Open. You may begin the workout seated in the rower, but may not grab the handle until the call of “go.” The flywheel must be stopped and the monitor must be set to zero prior to beginning the workout.

Wall Ball Movement standards are the same as for the 2015 CrossFit Open. The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no-rep.

Toes to Bar Movement standards are the same as for the 2015 CrossFit Open. You must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Next Up…the Live Event on Saturday, August 22nd!

2015 Online Workout #2a and 2b – Pull and Push

2015 Qualifier Workout 2a & 2b – “Pull and Push”

Click here for a downloadable two-page PDF including all workout specifications and a scorecard.

MEN & WOMEN, ALL AGES AND DIVISIONS:

1-rep-max deadlift then

1-rep-max strict press

10-minute time cap

You will have a total of 10 minutes to establish both a 1RM deadlift and 1RM strict press. You must begin with the deadlift and end with the strict press. Once you have moved on to the strict press, you cannot re-attempt the deadlift. You are allowed as many attempts as desired at either lift, as long as both lifts are completed within the 10-minute time cap.

You must begin with an empty barbell on the floor and load your own plates. The weight of each lift must be a whole number (for example, 246 is good; 246 ½ is not and must be rounded down). The weight of barbell clips cannot be included in the total weight. Once the deadlift is completed, you may reposition the barbell, either empty or with plates, onto a rack for the strict press. You must use the same barbell for both lifts.

You must use a judge to verify weights and ensure full range of movement (see Movement Standards below). Prior to each lift, communicate with your judge what weight you are about to attempt. Please fill out the attached scorecard and keep it for the duration of the competition in case of inquiry.

ADAPTIVE ATHLETES:

Adaptive athletes should contact Tony Kubitschek at crossfitstation@yahoo.com or (208) 841-4757 for specific movement substitutions.

Scoring

This workout will be scored as two events. You will submit your heaviest successful deadlift weight in pounds and heaviest successful strict press weight in pounds. Both lifts must be performed within the same 10-minute timeframe. If you re-do the workout, you must re-do both the deadlift AND the strict press.

How to Submit Your Score

Use a judge during the workout to ensure full range of movement, and have a CrossFit Level 1 certified trainer validate your scores. You must submit your score before 5:00 pm Mountain Time on Saturday, August 8, 2015. Late scores will not be accepted–no exceptions! If you miss the deadline, you will remain in the competition, but receive a “zero” score for the workout. Results of the online workouts will count as 25% of your final score as well as determine your heat(s) for the live event on August 22. We are using a new online system for collecting scores this year. Please see our website for information on how to submit your score.

Equipment

  • One barbell (women’s 15 kg bar counts as 35# and men’s 20 kg bar counts as 45#)
  • Plates as desired (weight of each lift must equal a whole number or be rounded down)

Movement Standards

Deadlift Movement standards are the same as for the 2015 CrossFit Open. This is a traditional deadlift with the hands outside the knees; sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Each attempt must start with the barbell stationary on the floor.

Strict Press Starting with the barbell in the front rack position, athlete must press the barbell overhead in line with the body, with arms completely locked out at the top. While performing the press, the athlete’s body below the waist (hips, legs, feet, and ankles) must remain completely immobile during the entire lift. Any movement of the lower body will constitute a no-rep. Examples of movement include bending the knees, jutting the hips forward, and coming up on the toes. Dipping of the elbows and/or shoulders is NOT allowed and will also constitute a no-rep. (Stay tuned into the Crosstown Throwdown website and/or Facebook page for more information on this standard of movement.)

2015 Online Workout #1 – What about BOB?

2015 Qualifier Workout 1 – “What about BOB?”

Click here for a downloadable two-page PDF including all workout specifications and a scorecard.

MEN/WOMEN OPEN SCALED AND RX’D, MASTERS 40-49:

AMRAP Ladder. Every 2 minutes for as long as possible complete:

From 0:00-2:00

      8 Bar-Over-Burpees (BOBs)

      8 Cleans (115/75)

From 2:00-4:00

     10 Bar-Over-Burpees (BOBs)

     10 Cleans (115/75)

From 4:00-6:00

     12 Bar-Over-Burpees (BOBs)

     12 Cleans (115/75)

 Follow the same pattern (increasing reps by 2) until you fail to complete the reps within the 2 minutes. If you finish the designated reps before the end of the 2 minutes, you must wait until the start of the next 2 minutes to begin the next set of the couplet.

Begin with a loaded barbell on the floor. Bumper plates must be used so that the barbell is elevated for the burpees. You must use a judge to ensure full range of movement (see Movement Standards below). Please fill out the attached scorecard and keep it for the duration of the competition in case of inquiry.

MEN/WOMEN MASTERS 50-59:

Same as above except 105/70 for the cleans.

MEN/WOMEN TEENS, MASTERS 60+:

Same as above except 95/65 for the cleans.

ADAPTIVE ATHLETES:

Adaptive athletes should contact Tony Kubitschek at crossfitstation@yahoo.com or (208) 841-4757 for specific movement substitutions.

 Scoring / Submitting Your Score

This is an AMRAP and your score will be total reps completed. Use a judge during the workout to ensure full range of movement, and have a CrossFit Level 1 certified trainer validate your scores. You must submit your score before 5:00 pm Mountain Time on Saturday, August 1, 2015. Late scores will not be accepted–no exceptions! If you miss the deadline, you will remain in the competition, but receive a “zero” score for the workout. Results of the online workouts will count as 25% of your final score as well as determine your heat(s) for the live event on August 22. We are using a new online system for collecting scores this year. Please see our website for information on how to submit your score.

Equipment

  • One barbell (women’s 15 kg bar counts as 35# and men’s 20 kg bar counts as 45#)
  • Collars (do not count towards weight)
  • Bumper plates to load to the appropriate weight for your division

Movement Standards

Bar-Over-Burpee (BOB) Each BOB starts on one side of the barbell, through a full-range burpee, and ends once you jump over the barbell. At the bottom of the burpee, your chest and thighs must touch the floor and your head may not be over the barbell. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is NOT permitted. There is no requirement for being perpendicular to and/or facing the barbell. You also do not have to stand all the way upright or clap overhead.

Clean Movement standards are the same as for the 2015 CrossFit Open. The barbell begins on the ground. Touch-and-go is permitted. No bouncing. A muscle clean, power clean, squat clean, or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.

Good luck to all athletes!  Show BOB who’s boss!