Step Up Throwdown
About This Competition
Launching our first ever Step Up Throwdown! This year we will have 6 divisions all of which will be pairs, RX Male, RX Female, Scaled Male, Scaled Female, Masters Male, Masters Female. Make sure you find a partner and yall are ready to THROWDOWN!
Don't hesitate to sign up as spots are limited.
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Alpine-apple Express | 6 |
| 2 | Fitness Besties on Repeat | 10 |
| 3 | Menopause Mayhem | 14 |
| # | Athlete | Points |
|---|---|---|
| 1 | Yogi and Boo-Boo | 8 |
| 2 | Silver Sneakers | 11 |
| 3 | One Rep Wonder | 12 |
| 4 | Old (wall) Balls | 18 |
| # | Athlete | Points |
|---|---|---|
| 1 | It’s Ok Fish | 8 |
| 2 | Sour Patch Kids | 12 |
| 3 | Chocolate and Vanilla | 12 |
| 4 | The muscle mamas | 18 |
| # | Athlete | Points |
|---|---|---|
| 1 | Burger and French Fries | 8 |
| 2 | Short Reps, Big Gains | 14 |
| 3 | GUINEA HOGS | 16 |
| 4 | Two Dudes, One Barbell | 20 |
| 5 | Elite Intermediates | 25 |
| # | Athlete | Points |
|---|---|---|
| 1 | MHCF Crack Attack | 5 |
| 2 | Squats and Sippy Cups | 12 |
| 3 | Victorious Secret | 13 |
| 4 | Probably Gonna Walk | 20 |
| 5 | Kinda Vintage Kinda Savage | 27 |
| # | Athlete | Points |
|---|---|---|
| 1 | Not Fast, Just Furious... | 7 |
| 2 | Unbroken Crossfit | 8 |
Workouts
RX
For Time:
20 Snatch
30 synchro TTB
---Both athletes working below---
25/20 Bar Muscle Ups
40/30 Cal Ski
--- both athletes WORKING above---
30 synchro TTB
20 Snatch
RX Male: Snatch: 155#
RX Female: Snatch: 105#
Masters
For Time:
20 Snatch
30 synchro TTB
---Both athletes working below---
15/12 Bar Muscle Ups
3024 Cal Ski
--- both athletes WORKING above---
30 synchro TTB
20 Snatch
Masters Male: Snatch: 135#
Masters Female: Snatch: 95#
Scaled
For Time:
20 Snatch
30 synchro medball sit ups
---Both athletes working below---
25 pull ups
30/25 Cal Ski
--- both athletes WORKING above---
30 synchro medball sit ups
20 Snatch
Scaled Male: Snatch: 105#
Scaled Female: Snatch: 75#
AMRAP - 10
P1 - Max Cal Row
P2 - 12 GHD sit ups + Max Rep Front Squat
athletes can switch at any time
Score: Total reps (3 Cals = 1 rep)
p2 must complete GHDS prior to starting Front Squats
RX Male: Front Squat: 205#
RX Female: Front Squat: 145#
Masters/Scaled
AMRAP - 10
P1 - Max Cal Row
P2 - 10 GHD sit ups + Max Rep Front Squat
athletes can switch at any time
Score: Total reps (3 Cals = 1 rep)
p2 must complete GHDS prior to starting Front Squats
* Scaled GHDS are to Parallel, Masters are full GHDs*
Masters Male: Front Squat: 185#
Masters Female: Front Squat: 125#
Scaled Male: Front Squat: 135#
Scaled Female: Front Squat: 95#
For Time
200m Run
18 SB Cleans
400m Run
15 SB Cleans
600m Run
12 SB Cleans
800m Run
9 SB Cleans
RX Male: 150#
RX Female: 100#
partners do NOT have to run together
Sandbag cleans over yoke
Masters/Scaled
For Time
200m Run
15 SB Cleans
400m Run
12 SB Cleans
600m Run
9 SB Cleans
800m Run
6 SB Cleans
Masters Male: 130#
Masters Female: 100#
Scaled Male: 100#
Scaled Female: 70#
partners do NOT have to run together
Sandbag cleans over yoke
4x
8-6-4-2 Rope Climbs (split)
8-6-4-2 synchro wall walk
50' Unbroken synchro DB Lunge
*ww line 10" from wall*
*Lunges must be performed in unbroken 50' increments*
Male RX: P1: 70s/ P2: 50s
Female RX: P1: 50s/ P2: 35s
Masters
4x
8-6-4-2 Rope Climbs (split)
8-6-4-2 synchro wall walk
50' synchro DB Lunge
*ww line 20" from wall*
*Athletes can switch DBs at 25'*
Male masters : P1: 70s/ P2: 50s
Female masters: P1: 50s/ P2: 35s
Scaled
For Time:
5-4-3-2 Rope Climbs (split)
5-4-3-2 synchro wall walk
50' synchro DB Lunge
*Athletes can switch Dbs at 25'*
*ww line 30" from wall*
*Rope climbs to 12'*
Scaled Males: P1: 50s/ P2: 35s
Scaeld Females: P1: 35s/ P2: 25s
For Time: Relay style
3x each
15/10 Cal echo
10 thruster
10 m yoke
50 m obstacle run
RX Male: Thruster: 95# Yoke: 285#
RX Female: thruster: 65# Yoke: 185#
Masters
For Time: Relay style
3x each
12/8 Cal echo
10 thruster
10 m yoke
50 m obstacle run
Masters Male: thruster: 75# Yoke: 285#
Masters Female: thruster: 55# Yoke: 185#
Scaled
For Time: Relay style
3x each
12/8 Cal echo
10 thruster
5 yoke pick ups
50 m obstacle run
Scaled Male: thruster: 45# Yoke: 285#
Scaled Female: thruster: 35# Yoke: 185#
Media
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Event Details
Closes: Aug 10, 2025
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