About This Competition
Join CrossFit Lanier for the SPRING THAW THROWDOWN, a same-sex partner competition on April 26, 2025!
Rx, Intermediate, and Beginner divisions available!
A Portion of the Proceeds from the comp will go to MEALS BY GRACE in Cumming, GA.
Meals by Grace is a no cost, meal program focused to help feed children and their families. Generally, these families have been identified as having a special need by School System Social Workers, Social Workers, and or Church or Community leaders. These families may have with limited or unreliable transportation, experience frequent food insecurity or are working to overcome with a major health or work loss event.
Source: Conquest Events
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Divisions
beginner_female/female
Team · Team
beginner_male/male
Team · Team
intermediate_female/female
Team · Team
intermediate_male/male
Team · Team
rx_female/female
Team · Team
rx_male/male
Team · Team
Top Results
Top 5 finishers per division. View full results →
beginner_female/female
| # | Athlete | Points |
|---|---|---|
| 1 | Snatch me if you can | 4 |
| 2 | Quad Squad | 9 |
| 2 | Pink Drinks & Barbells | 9 |
| 4 | Partners In Crime | 11 |
| 5 | Mom Bod | 14 |
beginner_male/male
| # | Athlete | Points |
|---|---|---|
| 1 | WOD Fathers, row hard or row home | 3 |
intermediate_female/female
| # | Athlete | Points |
|---|---|---|
| 1 | Eurofed | 3 |
| 2 | Fit Cats | 9 |
| 2 | Double trouble | 9 |
| 4 | WOD now, WINE later | 10 |
| 5 | Vicious & Delicious | 16 |
intermediate_male/male
| # | Athlete | Points |
|---|---|---|
| 1 | Morning WOD | 6 |
| 1 | KeePit 100 | 6 |
| 1 | Barbells and Brews | 6 |
| 4 | Bad Decisions | 12 |
| 5 | Zero Mobility | 13 |
rx_female/female
| # | Athlete | Points |
|---|---|---|
| 1 | Team Adderall | 5 |
| 1 | Gains-R-Us | 5 |
| 3 | Short Stack & Tall Stack | 8 |
rx_male/male
| # | Athlete | Points |
|---|---|---|
| 1 | Brat Boy Summer | 3 |
| 2 | Hustle and Muscle | 6 |
| 3 | Almost Fit | 9 |
Workouts
Nothing Left to Lose
15:00 AMRAP
20 GHD's
20 Burpee Chest 2 Bar
20 Single DB in-place OH lunges
RX: DB 50/35#
Intermediate: DB 35/20#
Beginner: Sit-Ups- 20/14# Wallball, Lunges DB 25/15#
Standards:
At the start, both Athletes are standing behind the start line. At 3-2-1 GO, one athlete will cross the line and start the GHD's / Weighted Sit-ups. Athletes may switch as often as they like. A tag must happen at the start line to switch. Only one athlete in the field of battle at a time.
GHD (RX/Intermediate): Each rep begins and ends with the athlete seated at the top of the GHD with hands touching the foot pads. The athlete must touch the ground or designated riser with both hands before returning to the seated position. The touch on the ground or riser must be overhead,
not to the side of the body. The fingers must be at least in line with the top of the head when viewed from profile. The rep is credited when both hands touch the foot pads.
Sit-Ups (Beginner): With both hands holding the designated weight in a seated position with the feet butterflied, The athlete will lower themselves to the floor. Shoulders and weight must contact the floor before rising back to the seated position. The rep is credited when the weight is touching the floor in front of the athlete and the shoulders are in front of the hip crease.
Burpee Chest to Bar (RX): The athlete begins by standing with the feet together underneath a pull-up bar. While standing with the hips and knees straight, extend the arms overhead. The arms must be in line with the torso when viewed from profile. Touch the thumbs of each hand together and extend the fingers. The athlete’s fingers cannot touch the pull-up bar in the measuring position. The pull-up bar must be above the athlete’s fingertips. An exercise mat or similar equipment may be used to decrease the distance between the ground and the pull-up bar.
Athletes must touch the chest and thighs to the ground at the bottom of each burpee. Athletes may choose to step or jump into this position. If the athlete is using an exercise mat (or other equipment) to decrease the distance between the ground and the pull-up bar, the entire body must be on the same surface in the bottom position.
At the top of each burpee, complete a Chest to Bar. There is no hanging requirement during the C2B. Athletes may jump directly into the finish of the C2B position, or Jump to the bar, hang, then complete a C2B (Butterfly, kipping or strict).
Burpee Pullups (Intermediate): The athlete begins by standing with the feet together underneath a pull-up bar. While standing with the hips and knees straight, extend the arms overhead. The arms must be in line with the torso when viewed from profile. Touch the thumbs of each hand together and extend the fingers. The athlete’s fingers cannot touch the pull-up bar in the measuring position. The pull-up bar must be above the athlete’s fingertips. An exercise mat or similar equipment may be used to decrease the distance between the ground and the pull-up bar.
Athletes must touch the chest and thighs to the ground at the bottom of each burpee. Athletes may choose to step or jump into this position. If the athlete is using an exercise mat (or other equipment) to decrease the distance between the ground and the pull-up bar, the entire body must be on the same surface in the bottom position.
At the top of each burpee, complete a Pull-up. There is no hanging requirement during the Pull-Up. Athletes may jump directly into the finish of the Pull-Up position, or Jump to the bar, hang, then complete a Pull-Up (Butterfly, kipping or strict).
The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Any style of pull-up is permitted. If you miss the pull-up bar or do not achieve the finish position, you must complete the pull-up before beginning the next rep. You do not have to repeat the burpee if you miss the pull-up.
Burpee to target (Beginner): The athlete begins by standing with the feet together underneath a pull-up bar. While standing with the hips and knees straight, extend the arms overhead. The arms must be in line with the torso when viewed from profile. Touch the thumbs of each hand together and extend the fingers. The athlete’s fingers cannot touch the pull-up bar in the measuring position. The pull-up bar must be above the athlete’s fingertips. An exercise mat or similar equipment may be used to decrease the distance between the ground and the pull-up bar.
Athletes must touch the chest and thighs to the ground at the bottom of each burpee. Athletes may choose to step or jump into this position. If the athlete is using an exercise mat (or other equipment) to decrease the distance between the ground and the pull-up bar, the entire body must be on the same surface in the bottom position.
At the top of each burpee, athlete must physically touch the pull-up bar with both hands at the same time. If you miss the pull-up bar or do not achieve the finish position, you must complete the jump contacting the bar with both hands before beginning the next rep. You do not have to repeat the burpee if you miss the pull-up bar.
Alternating Overhead Lunge (RX, Intermediate and Beginner): This is a single-arm overhead stationary forward lunge. At the top of the rep, the dumbbell must be supported by either arm, above the height of the head, with hips and knees extended. At the bottom of the overhead lunge, the athlete must have
their knee on the ground, each with the dumbbell above the height of the head at the bottom of each lunge before returning to full
hip and leg extension. The athlete must alternate which foot leads for each rep. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, that rep will not count.
10 Minutes to Establish a 1 Rep Max Overhead Squat for Partner #1, and a 1 Rep Max Front Squat for Partner #2.
Here are the Deets...
- One Bar One Clock
- Once Weight goes on the Barbell, it cannot come off. (Meaning if you miss 151 lbs, you can't drop to 150 lbs)
- One Partner is designated for Front Squats while the other is on OHS. No switch-a-roo's
- Sharing one barbell, From the Rig! 🏋🏼♂️
- Once one partner has reached their max, the other can continue to lift until their max, or time runs out.
- Score is combined total of the two athletes lifts! ex: OHS 150 + FS 155 = Score: 305
- There will be an Open Rig available with plenty of space to warm up before we start! Don't Raw Dawg This!!!
Standards:
Overhead Squat: The bar will start off on a squat rack. The athlete may use any press movement to get the bar overhead. With the bar overhead, the athlete will squat so that The hip crease must be below the top of the knee at the bottom. The athlete will stand so that The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Once the rep is good, the athlete may drop the bar as long as there is at least 95# for the men or 85# for the ladies to protect equipment. If the bar is dropped, both athletes may lift the bar back to the squat rack.
Front Squat: The bar will start off on a squat rack. With the bar in the front rack position, the athlete will squat so that The hip crease must be below the top of the knee at the bottom. The athlete will stand with the barbell on the shoulders, the elbows in front of the bar and the with the hips, knees fully extended. Once the rep is good, the athlete may drop the bar as long as there is at least 95# for the men or 85# for the ladies to protect equipment.
Sharing one barbell, From the Rig! 
Once Weight goes on the Barbell, it cannot come off. (Meaning if you miss 151 lbs, you can't drop to 150 lbs). This means both lifts are happening at the same time. don't go heavy on the front squat before the OHS.
One Partner is designated for Front Squats while the other is on OHS. No switch-a-roo's.
Once one partner has reached their max, the other can continue to lift until their max, or time runs out.
Score is combined total of the two athletes lifts! ex: OHS 150 + FS 155 = Score: 305
There is nothing Like a good Lung Burner to separate the pack!
1K Row
40 box jump overs
40 dual dumbbell thrusters
40 box jump overs
1K Row
Partners will Split Row and Reps as needs
Score: Time:
RX: 24/20" Box, DB 50/35#
Intermediate: 24/20” Box, DB 35/20#
Beginner: 20/16” Box step overs, DB 25/15#
Cap: 15:00
Standards:
At the start, both Athletes are standing behind the start line. At 3-2-1, one athlete will cross the line and start the 1000M Row. Athletes may switch as often as they like. A tag must happen at the start line to switch. Only one athlete in the field of battle at a time.
Row (RX, Intermediate and Beginner): : Rower is set to 0 for each of the rows and is complete when the rower crosses 1000M. NOTE: An athlete must be on the rower when the rower reads 1000M. So if one athlete gets off at say 990M and it rolls over when no one is on the rower, someone must get on the rower and strap their feet in before moving on to the Box Jump Overs.
Box Jump Overs (RX and Intermediate): A two-foot takeoff is required, and only the athlete’s feet may touch the box. After landing on the box, the athlete may jump or step off to the other side. If the athlete lands on the box, both feet must touch the box before stepping or jumping off. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing. There is no requirement to stand tall while on top of the box. Each rep is counted when both feet are on the ground on the opposite side of the box. From there, the athlete may begin their next rep.
Box Step Overs (Beginner): There is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step up or jump on top of the box with both feet touching the box at the same time before stepping or jumping off. The athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.
Dual Dumbbell Thrusters (RX, Intermediate and Beginner): Hold the dumbbells in the front-rack position during the squat. Dumbbells move from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed when the dumbbells are taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the dumbbells are locked out overhead, with the hips, knees, and arms fully extended. And both dumbbells are directly over or slightly behind the middle of the body. Continue pressing the weight up until lockout. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.” Athletes may not receive any assistance moving the dumbbells.
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Event Details
Date
April 26, 2025
Location
Cumming, GA
4780 Hammond Industrial Dr #300
Type
CrossFit
Registration
Opens: Jan 1, 2025
Closes: Apr 24, 2025
Closes: Apr 24, 2025
Source
Conquest Events
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