O-Town Throwdown
About This Competition
Join us in Oconomowoc at Crossfit Rohkeus for a same sex, two person team competition with CASH PRIZES!! Athletes should expect a fun, energetic, and challenging event. All athletes will participate in 3 WODs that will be announced in advance and one mystery WOD. Divisions include RX and scaled.
Competition begins at 8:00 AM. Gym doors will open at 6:30 AM for athlete check-in and warm-ups.
We have plenty of parking and lots of room for family and friends in our 15,000 sq ft gym. Bring your cheering squads and lots of energy!
Register by October 31st to be guaranteed a competition t-shirt. Registration ends November 9th.
No refunds.
Substitutions allowed until competition begins.
Questions? Contact us at comp@crossfitrohkeus.com
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Workouts
42 - 30 - 18
Front Squats (6 min to complete)
RX - 135/95, 155/105, 185/125
Scaled - 95/65, 115/85, 135/95
In remaining time (up to 10 minutes), you and your partner will have 3 attempts (each) to complete a 1 rep max clean.
12 Minute AMRAP
5 - 10 - 15 - 20 - 25 - 30 - 35 - 40 - 45 - 50 - 55 - 60 etc.
Hang Snatch
Box Jump Overs (RX) / Step Overs (Scaled)
30 DU (RX) / 30 Singles (Scaled) after each round
Partners can divide up the reps as they chose, one partner works while the other rests.
RX - 95/65 (snatch), 24/20 (box jump overs)
Scaled - 75/55 (snatch), 24/30 (box step overs)
2 Rounds for Time
50 Calorie Row
40 Double Kettlebell Front Rack Lunges
30 Toes to Bar (RX) / Knee Raises (Scaled)
20 Double Kettlebell Shoulder to Overhead
10 Bar Muscle Ups (RX) / Pull Ups (Scaled)
6 Minutes
Max Calorie HIIT Bike
Other partner does Wallballs
Partners switch every time WB momentum is broken (i.e. stops, pauses, or drops WB)
Score is HIIT bike calories + Wallball reps
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Event Details
Closes: Nov 10, 2019
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