Throwdown on the Rideau
About This Competition
Welcome to Throwdown on the Rideau!
Established in 2022, we are excited to welcome the CrossFit community into CFKV to Throwdown Mixed Teams style to see who will be standing on top of the podium!
Teams of 2 are made up of One Female and One Male and have the option of registering for RX or Scaled division. Athletes will compete in fun challenging events suitable for a broad range of ability levels. WOD hints will be dropped days leading up to the event.
Register by May 16th, 2025 to secure your Throwdown T-Shirt size, otherwise will be first come first serve on the day of the event. Each team will also receive a goodie bag at the registration table.
Transfers & Substitutions: Teams who wishes to transfer their registration or make individual substitutions due to injury, illness or other extenuating circumstances are permitted to do so until June 7th, 2025 at 11:59pm.
For any other information or questions, please contact us:
crossfitkemptville@hotmail.com
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Cirque de Sore Legs | 390 |
| 2 | Better with Age | 355 |
| 3 | Flex Offenders | 341 |
| 4 | The Flying Shoes | 324 |
| 5 | Rx'ed the WarmUp | 319 |
| # | Athlete | Points |
|---|---|---|
| 1 | The big backs | 365 |
| 2 | All in the Family | 355 |
| 3 | Swole Mates | 345 |
| 4 | C Squared | 343 |
| 5 | Bitches be Kippin | 319 |
Workouts
8 Minute AMRAP
Farmers Carry (2x50/35) / (2x35/20)
1 Devil's Cluster (2x50/35) / (2x35/20)
7 / 5 Echo Bike Cals
Farmers Carry (2x50/35) / (2x35/20)
4 Synchro Burpees
**burpees after every second round
Partner A carries dumbells to bike, completes 1 round, and carries back. Then partner B carries to bike and completes 1 round, followed by synchro burpees.
For Time: 14 Min Cap
10 Synchro Worm Hop Overs
20 Worm Deadlifts / Scaled 30 Worm Deadlifts
Worm Walking Lunge
10 Synchro Worm Hop Overs
20 Worm Squats
Worm Walking Lunge
10 Synchro Worm Hop Overs
20 Worm Clean to Overhead / Scaled 10 Clean Overhead
Worm Walking Lunge to Finish
Rx 8 Rounds / Scaled 10 Rounds for Time: 14min
8 Handstand Push-Up's / DB Push Press (2x 35/20)
6 Pistols / Scaled Narrow Medball Squat
4 High Box Jump Overs (30/24) / (24/20)
24ft Handstand Walk (4ft increments) / 3 Wall Walks
Partner goblet kb hold while other works (Green/Yellow) / (Yellow/Blue)
** One partner may complete all HS walks, however they must then go into their own round.
Chipper For Time: 18 Min cap (14 min run start cap)
Team Block Run
20 Sandbag Cleans (150/100) (100/70)
30 T2B / Kipping leg raises
20 Power Snatch (135/95) (95/65)
30 Pull-Up / Ring Pull up
20 Sandbag Over Shoulder (150/100) (100/70)
Team Block Run
** last sandbag over shoulder must be complete before 14 min cap to continue workout
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Event Details
Closes: Jun 6, 2025
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