NCK Throwdown 2022
About This Competition
The 4th Annual NCK Throwdown, hosted by CrossFit North Cloud.
Check the Facebook Page for updates, workout releases and day of information:
NCK Throwdown 2022
*This is a rain or shine event, no refunds will be given due to injury, schedule change, etc.
*You may substitute athletes up until check-in on competition day within the same division. (August 13th).
*You may substitute athletes and change divisions until August 10th (Wednesday before competition day).
*Standards for divisions will be released June 27th.
*Workouts will be released starting 3 weeks prior to competition, all workouts may not be released before competition.
*Contact CrossFit North Cloud on Instagram, Facebook, or Email with specific questions regarding the event.
*Limited to 60 teams total!
Here are the Rx Division Standards:
Both Partners:
Perform all or most daily workouts to Rx Standard.
Row, Ski, Run, Bike, Double Under, Burpees, Box Jump 30/24, C2B, T2B, GHD Situps
Multiple Reps At:
Clean and Jerk - 185/125
Clean-205/145
Thruster-155/95
Snatch- 135/95
Deadlift 275/175
DB Movements (50/35)
OH Squat 135/95
*Establish a 1-Rep-Max on any Barbell/Olympic Lift
**At least one partner should be able to do muscle-ups/rope climbs/hs walk.
Here are the Scaled Division Standards:
Both partners:
Perform approximately 50% of daily Workouts to Standard.
Row, Ski, Bike, Run, Single-Under, Burpees,
Box Jump (Step Up) 24/20, AbMat Situps,
Knee Raises (Ring or Bar)
Multiple Reps At:
Clean and Jerk -115/75
Clean-135/85
Thruster-95/65
Snatch-95/65
Deadlift- 205/125
DB Movements (35/25)
*Establish a 1-Rep-Max on any Barbell/Olympic Lift
*One partner should be able to do Pullups and rope climbs.
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Hell Yeah | 6 |
| # | Athlete | Points |
|---|---|---|
| 1 | Mr. and Mrs. EMOM | 11 |
| 2 | CFCC Scaled | 15 |
| 3 | K-WODS | 16 |
| 4 | STRONGER THINGS | 22 |
| 5 | Aggressively Average | 26 |
| # | Athlete | Points |
|---|---|---|
| 1 | Buns and Guns | 8 |
| 2 | Swole Mates | 13 |
| 2 | CFCC- BORN IN THE 80’S | 13 |
| 4 | We're Scaled and We Know It | 26 |
| 5 | Not Today Vecna | 32 |
| # | Athlete | Points |
|---|---|---|
| 1 | Salina Running Club | 9 |
| 2 | CFCC | 10 |
| 3 | KVC | 17 |
| # | Athlete | Points |
|---|---|---|
| 1 | I am not his dad | 8 |
| 2 | Two Vets One Comp | 10 |
Workouts
Rx Divisions:
3B: (8:00-20:00) - “Body Damage” - Concordia Collision Repair
Every 3:00 x 4 Sets
15 Calorie Assault Bike
12 Synchro Toes-to-Bar
9 Synchro Burpees-Over-Bar
-Max HSPU in remaining time each set-
*Score is total HSPU completed in the 4 rounds
**Synchronization: Toes on bar, and chest on floor.
Scaled Divisions:
3B: (8:00-20:00) - “Body Damage” - Concordia Collision Repair
Every 3:00 x 4 Sets:
15 Calorie Assault Bike
12 Synchro Hanging Leg Raises
9 Synchro Burpees-Over-Bar
-Max Shoulder-to-Overhead (95/65) in remaining time each set-
*Score is total S2O completed in the 4 rounds
**Synchronization: Toes above hips, and chest on floor.
Rx Divisions:
3A: (0:00-6:00) - “Dual Exhaust” - Budreau Muffler, Automotive & Tow
6 Minutes to establish:
2 Rep Max Snatch (Touch & Go)
*Score is total weight lifted by both athletes
**Rest until the clock hits 8:00
Scaled Divsions:
3A: (0:00-6:00) - “Dual Exhaust” - Budreau Muffler, Automotive & Tow
6 Minutes to establish:
2 Rep Max Snatch (Touch & Go)
*Score is total weight lifted by both athletes
**Rest until the clock hits 8:00
Rx Divisions:
Event #4 - “Extremity Manipulation” - (7 Minute Cap) Concordia Spine & Sport
For Time:
30/21 Calorie Ski & 30/21 Calorie Row (Simultaneous)
20 Thrusters (155/105)
50’ Sled Push (+135/+90)
50’ Handstand Walk
50’ Sled Push
50’ Handstand Walk
Scaled Divisons:
Event #4 - “Extremity Manipulation” - (7 Minute Cap) Concordia Spine & Sport
For Time:
30/21 Calorie Ski & 30/21 Calorie Row (Simultaneous)
20 Thrusters (115/75)
50’ Sled Push (+90/+45)
50’ Sled Push (+90/+45)
50’ Sled Push (+90/+45)
50’ Sled Push (+90/+45)
*Ski & row are completed simultaneously, both partners working.
**1 partner skis, the other rows...both must be completed before moving onto the thrusters.
***All other movements can be split however you desire...except scaled, where partners MUST alternate sled pushes every 50'.
****Once a partner starts a 50' section of sled or hsw they MUST complete that section.
Rx Divisions:
Event #1 - “Tombstone” (18:00 Cap) - Chaput-Buoy
Buy-In: 800 Meter Partner Run
Straight Into…
80 Cleans (205/145)
40 Bar MU
*Partition reps as desired
**May not begin the cleans and muscle ups before both partners are in
***Complete reps in any combination, cleans do not have to be done before starting the muscle ups
Scaled Divisions:
Event #1 - “Tombstone” (18:00 Cap) - Chaput-Buoy
Buy-In: 800 Meter Partner Run
Straight Into…
80 Cleans (135/85)
40 Pullups
*Partition reps as desired
**May not begin the cleans and muscle ups before both partners are in
***Complete reps in any combination, cleans do not have to be done before starting the muscle ups
Rx Divisions:
Floater Event #5 - “Tomorrow’s a New Day” - Fresh Perspectives
For Time: (5 Minute Cap)
100 GHD Situps
*Non-working partner: Bearhug Sandbag Hold (150/100)
-In remaining time: Max Legless Rope Climbs (-5 seconds off completion time)
*Partition reps as desired
**Sandbag MUST be held for GHD reps to be accumulated
***A riser mat will be provided for athletes who require it.
Scaled Divisions:
Floater Event #5 - “Tomorrow’s a New Day” - Fresh Perspectives
For Time: (5 Minute Cap)
100 AbMat Situps
*Non-working partner: Bearhug Sandbag Hold (100/50)
-In remaining time: Max Rope Climbs (-5 seconds off completion time)
*Partition reps as desired
**Sandbag MUST be held for situp reps to be accumulated
***Hands must contact floor above shoulders, and a part of your foot in front of your ankle.
Rx Divisions:
Event #2 - “Total Loss” (13 Minute Cap) - Farm Bureau Financial Services
Complete For Time:
30 Double DB Box Step-Overs (50s/35s) (24/20)
30 Double DB Snatch (50s/35s)
90 ft. Double DB Lunge (50s/35s)
240 Double-Unders
90 ft. Double DB Lunge (50s/35s)
30 Double DB Snatch (50s/35s)
30 Double DB Box Step-Overs (50s/35s) (24/20)
Scaled Divisions:
Event #2 - “Total Loss” (13 Minute Cap) - Farm Bureau Financial Services
Complete For Time:
30 Double DB Box Step-Overs (35s/25s) (24/20)
30 Double DB Snatch (35s/25s)
90 ft. Double DB Lunge (35s/25s)
240 Single-Unders
90 ft. Double DB Lunge (35s/25s)
30 Double DB Snatch (35s/25s)
30 Double DB Box Step-Overs (35s/25s) (24/20)
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Event Details
Closes: Aug 8, 2022
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