CrossFit Wyre Forest bank Holiday Throwdown
About This Competition
Grab your workout buddy and head to CrossFit Wyre Forest for our May bank holiday throw down. Get ready for 3 testing workouts plus a VE day finisher, all designed for RX, Scaled and Masters athletes. With multiple vendors, a live DJ, professional photography and prizes for the top 3 teams in each category, this is a comp you do not want to miss!
The workouts for all categories will be the same but with different skill levels and weights. Expect to see some or all of the examples below:
Rx:
Barbell cycling 52.5/35kg
Pull-ups
Toes to bar
Chest to bar pull-ups (1 athlete)
Double DB movements with 2x22.5/15kg
KB movements 24/16kg
Scaled:
Barbell work 42.5/30kg
Jumping pull-ups
Hanging knee raises
Double DB movements 2x15/10kg
KB Movements 20/12kg
Masters Mixed pair 35+ combined 80+:
Barbell cycling 42.5/30kg
Toes to bar
Pull-ups
Double DB movements 2x15/10kg
KB movements 20/12kg
Start time 9am
Athlete registration 8-8.30am
WOD brief 8.45am
Approximate finish time 3pm
We can't wait to see you on the dance floor!
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | By the power of Greyskull | 9 |
| 2 | Regina Phalange and Ken Adam’s | 16 |
| 3 | Dempsey and Makepeace | 19 |
| 4 | Healthape Death-squad | 24 |
| 5 | Married With Children | 25 |
| # | Athlete | Points |
|---|---|---|
| 1 | No pain No gain | 12 |
| 2 | Junk in the Trunk | 15 |
| 3 | All pain, no gain | 20 |
| 4 | Fresh masters | 25 |
| 5 | Hingleberries | 28 |
| # | Athlete | Points |
|---|---|---|
| 1 | Out of my Whey | 7 |
| 2 | Comeback kids | 17 |
| 3 | Guns and Poses | 19 |
| 4 | Pink pony club | 22 |
| 5 | Healthape Deathsquad Girlies | 23 |
| # | Athlete | Points |
|---|---|---|
| 1 | Grit and Giggles | 7 |
| 2 | Wine for Time | 15 |
| 3 | Sassy Squatters | 24 |
| 4 | WOD are we doing here? | 27 |
| 5 | Team Fauna | 27 |
Workouts
5 minutes to each establish a 1RM Clean
-Squat or Power are allowed
-The lift must start from the floor
-Athlete must stand to full extension and bring the feet together for the rep to count
-Athletes can have their own barbell
-Athletes can have as many attempts as they like
-Weight cannot be decreased once added to the bar
-Athletes can help each other load the bar
-Score is total weight combined from both athlete’s max lifts
FOR TIME:
80 Wall balls each (Rx & Masters 9/6kg) (Scaled 6/4kg)
-Athlete 1 must complete all 80 reps before athlete 2 can start
-Score is time taken once all 160 reps are complete
2000m Row for time
-Athletes can split the meters however they wish
-Athletes can help each other in and out of the rower and pass the handles when transitioning
-Athletes must not adjust the damper setting
AMRAP 10:
Athlete 1: 9 TTB (Knee raises scaled), 7 bike calories, 5 OHS (Rx 52.5/35. Front squats for scaled and masters 42.5/30)
Athlete 2: Max ski calories
-Athletes swap once athlete 1 has completed the 9-7-5
-Score for total rounds and reps
-Score for total ski calories
AMRAP 10:
Max ski calories
3 ROUNDS FOR TIME:
10 Synchro double DB GTOH 22.5/15 (Scaled and masters 15/10)
20 Synchro burpees
30ft Synchro Double DB farmers walking lunge
-10 min cap
-Double DB Snatch or Clean & Jerk are acceptable- one head of each DB must contact the floor at the start of each rep (This does not have to be synchro)
-Both athletes must finish stood to full extension with both arms locked out overhead at the same time for the rep to count
-Burpees- both athletes must make contact with chest and thighs to the floor at the same time and jump to full extension with hands overhead at the same time
-Lunge- dumbbells must be held either side (farmers carry), Both athletes’ knee must touch the floor at the same time and they must be stood to full extension at the same time between each rep.
-15ft is counted as one rep, athletes’ front foot must start behind the line and must pass the other line fully for the rep to count
-Score is time
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Event Details
Closes: Apr 23, 2025
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