About This Competition
The 2025 604 Athletics In-house Throwdown is a one day CrossFit competition held on Saturday, May 31st from 8am - 4pm. This competition is exclusively for 604 Athletics members, any and all levels of athletes will be welcome and accommodated. Teams will be same gender pairs with 2 divisions available: Rx and Scaled.
You can expect 3-4 workouts throughout the day testing different elements of your fitness and teamwork.
$80/team registration includes:
A full day of judged competition
604 Athletics T-shirt ($30 value)
Prizing from our sponsors
A ton of fun with your 604 community!
The “Rx and Scaled” divisions will have similar workouts, modified with weights, movements, and volume suitable to the registered members.
The Rx division would be similar to our regular class programming or CrossFit Open level of challenge.
Rx division team members should have proficiency in:
Chest to bar pull-ups
Handstand push-ups
Ring Dips
Toes to bar
Rope climbs
Dumbbell movements w/ 50/35
Barbell weights you should be able to use in a workout (not your 1RM)
Snatch 135/95
Clean and Jerk 185/125
Deadlift 225/155
(This is not a list of used movements, more of a guideline as to choosing your correct division)
Scaled weighs and movements will be lighter and easier and will be based around the average athletes that have registered. You will also be allowed to modify movements and/or weights as needed in the scaled division. We want this to be a fun, low pressure event, all levels are welcome and encouraged.
We hope you join us for the first competition in our new gym!
If you have any questions or concerns don’t hesitate to reach out.
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Alfredo’s Angels | 9 |
| 2 | Zwei Große Würste | 14 |
| 3 | Brent & Matt | 19 |
| 4 | Mx Family | 19 |
| 5 | Edge of summer | 28 |
| # | Athlete | Points |
|---|---|---|
| 1 | 6am Front corner | 9 |
| 2 | Daniel and Andrea | 11 |
| 3 | Here for the Hugs | 14 |
| 4 | Wilda Kneework | 15 |
| # | Athlete | Points |
|---|---|---|
| 1 | Huff & Buff | 7 |
| 2 | CT | 12 |
| 3 | Milu | 18 |
| 4 | Muscle Mommy | 24 |
| 5 | Hunger Gainz | 24 |
Workouts
Complete for time:
50/40 Cal Row (50 for Mens Rx / 40 Everyone else)
40 Synchro Hang Dumbbell & Kettlebell snatches
40 Burpees over the Rower Men Rx / Dumbbell everyone else
40/30 Cal Row
30 Synchro overhead DB & KB lunges
30 Burpees over the Rower / DB
30/20 Cal Row
20 Synchro Single arm DB & KB thrusters
20 Burpees over the Rower / DB
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Rx Men: 50lb DB + 24kg KB
Scaled Men: 35lb DB + 16kg KB
Women: 25lb DB + 12kg KB
18 min time cap
In 8 minutes, both athletes much establish a max weight for the unbroken complex of:
3 Deadlifts
2 Hang squat cleans
1 Jerk
---
This must be completed as an unbroken complex, touch and go deadlifts, above the knee for the cleans, any style of jerk or S2OH is permitted.
- Rest 2 min before starting Event 2B -
Complete as many reps as possible in 8 mins:
P1: 3 Squat cleans + 6 Handstand push-ups
P2: 3 Squat cleans + 6 Handstand push-ups
P1: 3 Squat cleans + 6 Pull-ups
P2: 3 Squat cleans + 6 Pull-ups
-------------------------------------
Rx men: 155lb / Chest to bar pull-ups / Flat HSPU
Scaled men: 115lb / Chin over bar pull-ups / 1 abmat HSPU
Women: 85lb / Chin over bar pull-ups / 1 abmat HSPU
**Scaled division may choose to do: 95/65lb / Ring row / Kneeling pike HSPU**
(a scaled score will place lower that an Rx score for this workout alone)
Complete for total sled distance pushed:
6 rounds of 90s intervals: 3 rounds each alternating
Echo Bike + AMRAP Sled push distance (30ft lengths)
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The bike cals are consistent, but the sled gets lighter each round:
Rx Men Sled: 10 Cal Bike + 165lb / 110lb / 55lb
Scaled Men Sled: 8 Cal Bike + 135lb / 90lb / 45lb
Women: 6 Cal Bike + 105lb / 70lb / 35lb
Complete 1km / 1000m Run for time on the Air runner
-----------------------------
Partners may swap as many times as they like, a maximum of 6 strides before you must let go of the handrails as you get started running.
You must set up the monitor to 1km countdown, and have a witness record your time on a score sheet to submit to Katie.
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Event Details
Closes: May 29, 2025
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