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11 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Pre WOD: 20 mins to find heaviest load:

2 Power Clean
2 Shoulder to Overhead

WOD: Death By:

Ground to Overhead at 50% of Pre WOD weight

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If you have ever wondered how truly wonderful it is to judge someone…in CrossFit…well, then this Internal Throwdown is your opportunity to do so.  Not working out / watching people give it everything they have / (cross your fingers) denying them work, is one of life’s greatest pleasures.  If you are smiling right now and thinking:  “Hey!  It sounds like I was born to do that”, then sign up as a volunteer!!!  We are looking for people to judge various events, run the clock, and handle all of the pressure that comes with counting up!!!

Click that link up there and put your judgmental shoes on,

CG

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10 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Pre WOD:  20 mins to find:

5RM Back Squat

WOD:  Team Alexander:  5 rounds for time of:

31 Back Squats (135/95)
12 Power Clean (185/115)

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From the CrossFit website…

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

RIP hero and Happy Veterans Day to all,

CG

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09 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

WOD 1: EMOTM for 24:

Min 1: 8-10 Hanging Knee Raises
Min 2: 10-12 Wall Balls (20/14)
Min 3: 30 second Knee Raise Hold
Min 4: 10-12 Alternating Arm MedBall Push Ups (each arm is 1)

Minute 25 = Hanging Knee Raise AMRAP
Minute 26 = Wall Ball AMRAP

WOD 2: EMOTM for 24:

Min 1: 8-10 Toes to Bar
Min 2: 10-12 Wall Balls (20/14)
Min 3: 30 second L-Sit or Front Tuck Lever Hold
Min 4: 10-12 Alternating Arm MedBall Push Ups (each arm is 1)
Minute 25 = Toes to Bar AMRAP
Minute 26 = Wall Ball AMRAP

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List time…

  • Hoodies are in and they are LEGIT…try one on (pre wod)!!!
  • Still need a few more Rx teams for the internal throwdown
  • Still need some more teams for the Scaled division
  • The more judgy judgmental judges and volunteers we have, the merrier
  • Sign up and bring your eye Blue Ribbon dish to the Paleo Potluck!!!  The more, also the merrier

That is all…for now,

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