LATEST INFORMATION and WODs

HI ALL

THANK YOU FOR YOUR RESPONSE TO THE "OUT OF TOWN THROWDOWN".

COMPETITOR ENTRIES HAVE CLOSED.

BUY SPECTATOR TICKETS ONLINE "HERE"  GO TO OUR ONLINE STORE (TOP RIGHT OF SCREEN) AND FOLLOW THE PROMPTS. PAYMENT IS CONFIRMATION OF YOUR TICKET.

THERE WILL BE NO DOOR SALES!!

DOWNLOAD WAIVER IN OUR NEWSFLASH "HERE" IF YOU ARE COMPETING AND BRING FILLED OUT AND SIGNED ON THE DAY.

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THROWDOWN WoDS INFORMATION AND CODE OF CONDUCT

LIVE SCORING SITE CLICK "HERE"

0800: DOORS OPEN (GREEN DOORS, MOUNTAIN SIDE)

0830-0915: REGISTRATION/CHECK IN.

PLEASE HAVE OWN WAIVER READY AND SIGNED. NO TICKETS NEEDED FOR COMPETITORS OR SPECTATORS. NAMES WILL BE AT THE DOOR.

0930: ATHLETE BRIEF

1000

All Athletes. Surprise WoD: TBA

1100-1400

ROTATION WoDS

Each athlete will wod/rest/judge/rest then move on to next workout. You will keep your order for the day.

1. ASCENDING LADDER 10 MIN

(1 of each, 2 of each, 3 of each……etc)

Power Snatch (45/30 kg) (40/20) (25/15)

Front Squat

Pull Up (purple/jump)

Shoulder to Overhead

Toes to Bar (high toes/high knees)

EVERY REP = 1 POINT

THERE WILL BE NO DUMPING OF WEIGHTS, THIS INCLUDES FROM THE KNEES. BAR MUST BE PUT ON THE GROUND. PENALTY = NO REP.

IT IS UP TO THE COMPETITOR TO BE IN THE SIGHT OF THE JUDGE. PLEASE KEEP THIS IN MIND WHEN ON THE PULL UP RIG.

2. AMRAP 10

Row 25 Calories

23 Kettlebell Swings (24/16 kg) (16/12) (12/8)

21 Box Jumps - on and over (24/20”) (step)

EVERY CALORIE OR REP = 1 POINT

LETTING GO OF ROWER HANDLE, DUMPING OF KETTLEBELL (REGARDLESS OF HEIGHT) WILL INCUR A NO REP.

BOX JUMP STANDARD IS A TWO FOOTED JUMP, EXTEND AND SHOW CONTROL ON BOX, THEN GET OVER THE OTHER SIDE, REPEAT.

3. AMRAP 10

15 Burpees

50 Double Unders (2 x ss)

*1 Clean and Jerk (wtbd – 20kg/30/40/50/60/70/80/90/100 kg)

EVERY REP = 1 POINT

EVERY 10 KG = 5 POINTS

ALL ATHLETES NEED TO PROVIDE THEIR OWN ROPE

               

THROWING OF ROPE WILL INCUR A NO REP.

CLEAN AND JERK: * All athletes are required to make a successful lift – EG) if you fail 60 kg you can keep trying or move to a lower weight. Give way policy applies. Safe dumping of 40 kg and above is allowed (you must guide the bar down).  ANY TYPE OF CLEAN AND JERK IS PERMITTED, THIS INCLUDES ANY TYPE OF SHOULDER TO OVERHEAD.

FINALS: TBA

CODE OF CONDUCT

Please check your ego at the door.

Even though we know this will not occur we need to remind everyone that tantrums, swearing at others, arguing, whinging and negative behaviour will not be tolerated and this will be the end of your competition for the day.

Whilst we and you strive for perfection on the day, this is not always possible. Rest assured we have done our best.

1. Our main aim with the OUT OF TOWN THROWDOWN is to provide an enjoyable, friendly competition where fellow crossfitters can get together and have a great day.

2. All athletes will be required to judge their fellow competitors. Please remember what type of judge you like to have so you can be the best judge for someone else. Judging requires concentration and we ask you be supportive and helpful.

3. Any dumping of equipment (excluding the Clean and Jerk at 40kg and over) will incur an automatic “no rep”. This includes power snatch, front squat, shoulder to overhead, kettlebell swings, skipping movements and the rower handle (an extra 1 calorie will have to be rowed if the handle is not replaced with respect).

4. Drummond Williamson (CF42s) is head judge. All concerns and complaints regarding judging will be directed to him and only him. Only Drummond will liaise with head scorer – Alex. All other affiliate owners and head coaches will be supervising each workout area. They are there to ensure movement standards are upheld, questions are answered and most importantly that you are supported during judging and woding.

5. It is your responsibility to make yourself familiar with all movement standards. They are linked to the Throwdown site. We will NOT be having a standards briefing session on the day, just a Q&A session.

6. Have a great day. Any queries please email anna@crossfitworks.com.au OR phone/text 0447 674009.

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#3 Movements and standards:

Please click "HERE" to search for the below exercises so to be familiar with movments patterns and standards for the Throwdown.

Front Squat
Power Snatch
Shoulder to Overhead (press/push press, push jerk, split jerk)
Clean and Jerk
Pull Up
Toes to Bar
Burpee
Kettlebell Swing
Shuttle Run
Double Unders
Rowing
Box Jumps

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#2 To all Competitors, Spectators, Coaches and Officials,

The schedule for the day will be as follows:

Entry will be through the Green Doors at the DEC (Mountain side).

Registration opens at 0830 - Registration closes at 0915 (no late registrations).

IF COMPETING, YOU MUST BRING YOUR OWN WAIVER ON THE DAY. PLEASE DO NOT GIVE IT TO A COACH OR FRIEND TO HAND IN. Part of your registration is having your competition number written on and your waiver checked off.

Welcome brief at 0930.

Be prepared to workout at 1000 sharp.

Workouts will conclude at 1400, with finals starting around 1445.

Presentations will be around 1545.

Movements will be made up of but not limited by the following:

Rowing

Double unders (2 x SS)

Power Snatch (45/30 kg) (40/20) (25/15)

Front Squat (45/30 kg) (as above)

Shoulder to Overhead (45/30 kg) (as above)

Burpees

Shuttle Runs

Kettlebell Swings (24/16 kg) (16/12) (12/8)

Box Jumps – on and over (24/20”) (Step)

Clean and Jerk (choice of weights)

Pull Ups (purple band/jump)

Toes to Bar (high toes/high knees)

Scaling Options are in red.

Actual workout configurations will be announced on Wed 16^th October through the website.

Please make yourself familiar with the standards. All standards will be linked up to the Throwdown site over the weekend. Any questions regarding the above please see your coach or affiliate owner, then email anna@crossfitworks.com.au

Cheers

Anna, Russ and the CFWX Team.

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#1To all Competitors, Spectators, Coaches and Officials,

Thank you all for being a part of the “CFWX OUT OF TOWN THROWDOWN.”

Firstly, we would like to express our appreciation to the event sponsors:

Again Faster, Lululemon, Sportco Kingston, On the Go Paleo Meals (Augusto Café), Urban Rations, Health and Leisure and Bulk Nutrients. Please support them when you can as they are a huge part of this event.

We have been humbled by your response to what we hope will be a great day with 156 athletes competing. Affiliates and gyms being represented are: CrossFit Works, CrossFit Resonate, CrossFit 42s, CrossFit Colossus, CrossFitMSD, CrossFit Unified, CrossFit Launceston, Seaside Fitness (Ulverstone), Buff Fitness (Ulverstone), MoveStrong (Devonport), CrossFit Dauntless (Bendigo), CrossFit North Adelaide, MFX Strength and Conditioning (Deloraine) and the humble home gym.

We hope you will be able to meet as many people as possible, encourage your fellow competitors, cheers loudly and compete to the best of your ability.

You will not need a physical ticket for entry to the venue.  You will be marked off at the door when you hand in your already filled out and signed (parental/guardian needed for U/18) waiver. Spectators will do the same but do not need a waiver unless you feel like jumping in to a wod!

Exercises Movement Standards and Code of Conduct will be linked to CrossFit Works’ website the week before the event. All movements will be familiar, friendly and scalable.

Events will run on a rotation basis where you will be required to workout/rest/ judge/rest at each rotation. There will be head judges in each area to help out, ensure standards are being met and to answer questions.

There will be a warm up area and plenty of rest areas and quiet spaces to chill out in if needed.

There will be NO FOOD FOR SALE. You will need to bring all food and special drinks on the day.

Coffee and bottled water will be for sale.

Children are welcome and there will be a supervised jumping castle. Parents are still responsible for their children if parents are competing.

THERE WILL BE NO CHILDREN ALLOWED IN THE WARM UP AREA OR COMPETITION AREAS. 

Post event celebrations will be at the Dr.Syntax Hotel on Sandy Bay Road from 7pm – Midnight.

Drinks and meals will be available for purchase and a DJ will be there for those wanting to dance the night away. This will be an awesome time to catch up with everyone in a social setting and we hope you can support it.

Thank you again for being part of this event and more information will be released soon.

Any questions so far please see your coach and then if needed email anna@crossfitworks.com.au

Cheers

Anna, Russ and the CFWX Team.