The Midlands Throwdown 2025
About This Competition
SAME SEX TEAMS OF THREE
March 22nd 2025 Scaled and Scaled Master Athletes
March 23rd 2025 Intermediate and Intermediate Master Athletes
Please see movement standards below.
Workouts including the final will be released prior to the event.
***NO REFUNDS***
No refunds regardless of illness, change to work schedule, partner pulling out, personal reasons, pregnancy, deployment etc. If there is a worldwide pandemic or change to dates; tickets will be transferred to the new date. Sales are final. Swaps are permitted however that must be done yourself.
https://www.facebook.com/midlandsthrowdown/
Intermediate Movement Standard:⬇️
BODYWEIGHT MOVEMENTS:
Air Squat
Push Up
Burpee
GYMNASTICS:
Chest to Bar
Pull Ups
Toes to Bar
Handstand Push Ups *ab mat
Box Jumps 20”/24”
Double Unders
•BARBELL MOVEMENTS:
Men:
Deadlift 80-100kg
Shoulder to Overhead 50-70kg
Clean 50-60kg
Front Squat 50-60kg
Thruster 40-50kg
Overhead Squat 40-50kg
Snatch 40-50kg
Ladies:
Deadlift 50-70kg
Shoulder to Overhead 35-40kg
Clean 35-40kg
Front Squat 35-40kg
Thruster 30-35kg
Overhead Squat 30-35kg
Snatch 30-35kg
•KETTLEBELLS:
Men 20-24kg
Ladies 14-16kg
•DUMBBELLS:
Men 20-22.5kg
Ladies 12.5-15kg
•Other Movements:
Rowing
Bike Erg
Wall Ball 9kg/6kg
Scaled Movement Standard:⬇️
BODYWEIGHT MOVEMENTS:
Air Squat
Push Up
Burpee
Butterfly Sit Ups
GYMNASTICS:
Hanging Knee Raises
Box Jumps/Step Ups 20”/24”
Skipping
•BARBELL MOVEMENTS:
Men:
Deadlift 70kg
Shoulder to Overhead 45kg
Clean 45kg
Front Squat 45kg
Thruster 40kg
Ladies:
Deadlift 50kg
Shoulder to Overhead 25kg
Clean 25kg
Front Squat 25kg
Thruster 25kg
•KETTLEBELLS:
Men 16-20kg
Ladies 12-14kg
•DUMBBELLS:
Men 15kg
Ladies 10kg
•Other Movements:
Rowing
Bike Erg
Wall Ball 9kg/6kg
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | HCA | 12 |
| 2 | AJA Carrick | 17 |
| 3 | Buns&Burpees | 21 |
| 4 | The GBBs | 21 |
| 5 | Not Fast Just Furious | 31 |
| # | Athlete | Points |
|---|---|---|
| 1 | Just cross not that fit | 13 |
| 2 | CFT BOYZ | 16 |
| 3 | SKF CrossFit Dundalk | 16 |
| 4 | DSC Divas | 17 |
| 5 | The Workshop | 39 |
| # | Athlete | Points |
|---|---|---|
| 1 | Masters Bastards | 5 |
| 2 | 2 Donkeys and and Stud | 8 |
| 3 | Farmyard Crossfit | 11 |
| 4 | Built in the shed red | 16 |
| 5 | CFB3 | 19 |
| # | Athlete | Points |
|---|---|---|
| 1 | Skf girls | 5 |
| 2 | Mahon Performance Mna | 10 |
| 3 | The Kettle Bellas | 14 |
| 4 | Deadlift Divas | 21 |
| 5 | CFBT Ladies | 22 |
| # | Athlete | Points |
|---|---|---|
| 1 | M&Ms | 11 |
| 2 | The Young Ones | 11 |
| 3 | Aces of Base | 12 |
| 4 | Here for the Whine | 15 |
| 5 | Diehards | 25 |
| # | Athlete | Points |
|---|---|---|
| 1 | 3 wise men | 8 |
| 2 | Lads Corner | 11 |
| 3 | Last minute men | 14 |
| 4 | YBC | 20 |
| 5 | Team Croí | 22 |
Workouts
25 HSPU's
50 Sync KB Swings
100 Wallball
50 Sync Deadlift
25 Dual DB Devils Press
(For Time)
MEN:
Deadlift: 90kg
KB Swings: 24kg + 20kg
DB Devils Press: 2x20kg
Ladies:
Deadlift: 65kg
KB Swings: 16kg+14kg
DB Devils Press: 2x12.5kg
(0-3mins)
20 Sync DB Alternating Hang Snatches
20 Sync Burpee Over Line
Remaining Time Max Cal Row
Rest 1min
(4-7mins)
20 Sync Burpee Over Line
20/16 Cal Row
Remaining Time Max Sync DB Alternating Hang Snatches
Rest 1min
(8-12mins)
30/25 Cal Row
20 Sync DB Alternating Hang Snatches
Remaining Time Max Sync Burpee Over Line
Men: 22.5kg, 22.5kg, 20kg
Ladies: 15kg, 15kg, 12.5kg
(0-3mins) - Athlete A
Build to a 1RM Snatch
(3-6mins) - Athlete B
Build to a 1RM Clean & Jerk
(6-9mins) - Athlete C
Build to a 1RM Clean
(10-15mins)
10 DU’s + 1 Round of
3 Hang Power Cleans
3 Front Squats
3 Shoulder to Overhead
20 DU’s + 2 Rounds of
30 DU’s + 3 Rounds of
And so on..
(5min Amrap)
Men: 50kg
Ladies: 35kg
30 Sync Box Jump Overs
Then 3 Rounds of:
30ft DB Single Arm Overhead Walking Lunges
24 Pull Ups
20 Sync Box Jump Overs
Then 2 Rounds of:
60ft DB Single Arm Overhead Walking Lunges
24 Toes to Bar
10 Sync Box Jump Overs
Then 1 Round of:
90ft DB Single Arm Overhead Walking Lunges
24/18 Chest to Bar
(12min Amrap)
Men 20kg - 24” Box
Ladies 12.5kg - 20” Box
30 Hand Release Push Ups
45 Deadlift
90 Wall Balls
44 Deadlifts
30 DB Alternating Devils Press
(For Time)
MEN:
Wall Ball 9kg
Deadlift 70kg
DB Alt Devils Press 15kg
LADIES:
Wall Ball 6kg
Deadlift 50kg
DB Alt Devils Press 10kg
(0-3mins)
20 Sync DB Alternating Hang Snatches
20 Sync Burpee Over Line
Remaining Time Max Cal Row
Rest 1min
(4-7mins)
20 Sync Burpee Over Line
15/12 Cal Row
Remaining Time Max Sync DB Alternating Hang Snatches
Rest 1min
(8-12mins)
25/20 Cal Row
20 Sync DB Alternating Hang Snatches
Remaining Time Max Sync Burpee Over Line
Men: 15kg
Ladies: 10kg
(0-3mins) - Athlete A
Build to a 1RM Clean & Jerk
(3-6mins) - Athlete B
Build to a 1RM Clean & Jerk
(6-9mins) - Athlete C
Build to a 1RM Clean & Jerk
30 Sync Box Jump/Step Overs
Then 3 Rounds of:
30ft Dumbbell Walking Lunges
24 Hanging Knee Raises
20 Sync Box Jump/Step Overs
Then 2 Rounds of:
60ft Dumbbell Walking Lunges
24 KB Russian Swings @16/12kg
10 Sync Box Jump/Step Overs
Then 1 Round of:
90ft Dumbbell Walking Lunges
24 Butterfly Sit Ups
(12min Amrap)
Men 15kg - 24” Box
Ladies 10kg - 20” Box
(10-15mins)
10 Skips + 1 Round of
3 Hang Power Cleans
3 Front Squats
3 Shoulder to Overhead
20 Skips + 2 Rounds of
30 Skips + 3 Rounds of
And so on..
(5min Amrap)
Men: 40kg
Ladies: 25kg
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Event Details
Closes: Mar 19, 2025
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