CFAY Pairs Throwdown
About This Competition
The CFAY pairs throwdown is back! With a category for everyone; Rx, intermediate and scaled. Same sex pairs will take on a four workouts, testing all elements of fitness!
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Lightweights Lifting Heavy Weights | 480 |
| 2 | Tight Kips & Hard Nips | 465 |
| 3 | Certified Muscle Mummies | 458 |
| 4 | Kettle Bellas | 425 |
| 5 | Team Pavlova | 410 |
| # | Athlete | Points |
|---|---|---|
| 1 | CrossFit Heathrow | 495 |
| 2 | Brazengland | 465 |
| 3 | The Mr Hollys | 460 |
| 4 | Thunder Blitz | 440 |
| # | Athlete | Points |
|---|---|---|
| 1 | PVO | 495 |
| 2 | Small & Mighty | 470 |
| 3 | Fuelled By Fajitas | 460 |
| # | Athlete | Points |
|---|---|---|
| 1 | Simply Food | 500 |
| 2 | Dough & Co | 450 |
| 3 | TEAM CFAY | 425 |
| 4 | Pull The Pin | 425 |
| 5 | CFAY Blue | 425 |
| # | Athlete | Points |
|---|---|---|
| 1 | BoobieForce | 500 |
| 2 | OMG | 455 |
| 3 | Cross But Fit Take 2 | 445 |
| 4 | The Two LL's | 440 |
| 5 | Mum Machines & Power Cleans | 420 |
Workouts
Rx
EMOM x 10
Even minutes: 20 Crossovers + 1 Clean* (Athlete 1)
Odd minutes: 20 Double unders + 1 Snatch* (Athlete 2)
*Athletes chose weight for their respective lift, and will have the remaining time after performing 20 crossovers or double unders to complete 1 rep of either the clean or snatch. Athletes can have multiple attempts at lifting the bar. The weight of the bar cannot be changed once loaded prior to the start of the workout.
Intermediate
EMOM x 10
Even minutes: 20 Double unders + 1 Clean* (Athlete 1)
Odd minutes: 20 Single unders + 1 Snatch* (Athlete 2)
*Athletes chose weight for their respective lift, and will have the remaining time after performing 20 double unders or single unders to complete 1 rep of either the clean or snatch. Athletes can have multiple attempts at lifting the bar. The weight of the bar cannot be changed once loaded prior to the start of the workout.
Scaled
EMOM x 10
Even minutes: 20 Single unders + 1 Clean* (Athlete 1)
Odd minutes: 20 Single unders + 1 Snatch* (Athlete 2)
*Athletes chose weight for their respective lift, and will have the remaining time after performing 20 single unders to complete 1 rep of either the clean or snatch. Athletes can have multiple attempts at lifting the bar. The weight of the bar cannot be changed once loaded prior to the start of the workout.
Rx
For Time
1000m Row (Score for 2A)
50 Burpees Over The Rower
50 Toes To Bar
50 DB Thrusters (2x22.5/15)
2B Score = Total time (including Row)
Time Cap: 14 minutes
Work split between athletes as they wish, the movements must be completed in the above order.
Inter
For Time 1000m Row (Score for 2A)
50 Burpees Over The Rower
30 Toes To Bar
50 DB Thrusters (2x15/10)
2B Score = Total time (including Row)
Time Cap: 14 minutes
Work split between athletes as they wish, the movements must be completed in the above order.
For Time 1000m Row (Score for 2A)
50 Burpees Over Rower*
50 Knee Raises
50 DB Goblet Squat (1x15/10)
2B Score = Total time (including Row)
*Athletes may step over the rower
Time Cap: 14 minutes
Work split between athletes as they wish, the movements must be completed in the above order.
Rx
For Time
1000m Row (Score for 2A)
50 Burpees Over The Rower
50 Toes To Bar
50 DB Thrusters (2x22.5/15)
2B Score = Total time (including Row)
Time Cap: 14 minutes
Work split between athletes as they wish, the movements must be completed in the above order.
Inter
For Time 1000m Row (Score for 2A)
50 Burpees Over The Rower
30 Toes To Bar
50 DB Thrusters (2x15/10)
2B Score = Total time (including Row)
Time Cap: 14 minutes
Work split between athletes as they wish, the movements must be completed in the above order.
Scaled
For Time 1000m Row (Score for 2A)
50 Burpees Over Rower*
50 Knee Raises
50 DB Goblet Squat (1x15/10)
2B Score = Total time (including Row)
*Athletes may step over the rower
Time Cap: 14 minutes
Work split between athletes as they wish, the movements must be completed in the above order.
WOD 3
‘Team DT’
Rx
AMRAP 7
9 Deadlifts
7 Hang Power Clean
5 STOH
@70/50kg
Performed as ‘you go, I go’ rounds. Athlete 1 must complete a full round followed by athlete 2, this format continues throughout the AMRAP.
Intermediate
AMRAP 7
9 Deadlifts
7 Hang Power Clean
5 STOH
@60/40kg
Performed as ‘you go, I go’ rounds. Athlete 1 must complete a full round followed by athlete 2, this format continues throughout the AMRAP.
Scaled
AMRAP 7
9 Deadlifts
7 Hang Power Clean
5 STOH
@35/25kg
Athletes may partition the work as needed, there is not a requirement for athletes to complete a full rounf before changing.
WOD 4
Rx
3 Rounds:
AMRAP 3:
30 Synchro DB Snatch (22.5/15)
20 DB Step Overs (2x22.5/15)
Max Bar Muscle Ups*
*Partner must hold dumbbells off floor
REST 1
Inter
3 Rounds:
AMRAP 3:
30 Synchro DB Snatch (15/10)
20 DB Step Overs (2x15/10)
Max Chest To Bar*
*Partner must hold dumbbells off floor
REST 1
Scaled
3 Rounds:
AMRAP 3:
30 DB GTOH (15/10)
20 DB Step Overs (1x15/10)
Max Jumping Pull Ups*
*Partner must hold dumbbell off floor
REST 1
Media
Community
Event Details
Closes: May 24, 2023
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