CrossFit Kingstowne Trick or Treat Throwdown
About This Competition
CROSSFIT KINGSTOWNE INTERNAL TRICK OR TREAT THROWDOWN IS BACK!
On Saturday, 26 October 2024 we will be hosting our next Trick or Treat Throwdown. This is a fun, internal gym team throwdown, featuring teams of 3 in a Power Hour Format. Teams are encouraged to dress in costume and embrace the Halloween Spirit.
We will offer both a Scaled and Rx Team Division. Teams are three people and can be MMM, FFF, MMF, or FFM. Any format is ok. We just ask that each of your team members meets the minimum standards for the division you are registering in.
In a Power Hour style format, teams will complete a series of workouts in a 60 minute window. Teams can expect 4-5 workouts in their 60 minute heat. Our goal is to have one heat for Rx and one heat for Scaled divisions. Scaled Teams will judge the Rx Teams, and Rx Teams will judge the Scaled Teams. Everyone will need to pitch in, so please come ready and willing to lend a hand to keep things moving . Don’t worry, we will ensure there is a solid warm up time between heat transitions. If we get a higher demand in one division we may add a third heat (Just FYI).
We will open the doors at 8:30 a.m. and the first heat will kick off at 9 a.m. Then the second heat will go at 10:30 a.m. With podiums/winners announced at 12 p.m. Please note, times are subject to change depending on the number of teams who register. But the more the merrier!
The cost is $10 per person to help with event expenses or $30 per team. We will have coffee/donuts in the morning along with other sweet treats, and adult beverages to close out the throwdown. We will have prizes for 1st place finishers in each category along with a sweet banner for bragging rights, and a prize for best dressed team! Feel free to bring a dish or beverage to share.
We had a great turnout last year and hope we can repeat it this year. While we are treating it as an internal throwdown/competition - it is just for funsies and a way to bring our community together, to get to know one another and have a little fitness fun. Friends and family are welcome to come and spectate. If you want to participate, but don’t have a team, please send me a DM and we will get you linked up.
And to make it even more fun, this year we will be requesting workout submissions from our members. We will review the submissions and hopefully select one of the workouts to be included within the 60 minute format. We will announce the individual who was selected at the throwdown. So if you have ever wanted to try your hand at programming - this is a fun way to do it. We will provide parameters and time domains needed to ensure the workout will fit inside our 60 minute window. We will post a separate google docs form for workout submissions. :-).
We encourage all of our members to participate whether Rx or Scaled. If you don’t think you are ready, I assure you, you are. This is for fun. So find a couple of team members, make some new friends and sign up!
RX Division Minimum Movement Standards:
Clean: 185/125
Jerk: 155/105
Snatch: 135/95
Thruster: 115/85
Deadlift: 225/155
Double Unders
Toes to Bar
Chest to Bar Pull Ups/Pull Ups
Kipping Handstand Push Ups
Wall Walks
Rope Climbs
** Please Note, we may allow for some advanced movements that will earn teams extra points. They will not be mandatory - more for strategy and not everyone on the team needs to have them. These may include Strict HSPU, Bar Muscle Ups. Its ok if your team does not have these as points will be earned for every movement. Some higher skill movements may be included for teams to earn extra points, but they will have to strategize if those extra points are worth it.
SCALED Division Minimum Movement Standards:
Clean: 115/75
Jerk: 95/65
Snatch: 75/55
Thruster: 75/55
Single Unders
Knees to Elbow or Hanging Knee Raises
Push Ups
Partial Wall Walks
Jumping Pull Ups
Box Jumps
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | The JAK’d Skeletons | 11 |
| 2 | Hugh Jass's Team | 15 |
| 3 | Goblin Squats | 27 |
| 4 | If you Ain't First, You're Last | 29 |
| 5 | Skeletal Squatters | 30 |
| # | Athlete | Points |
|---|---|---|
| 1 | TAS Ainma | 14 |
| 2 | Midnight Muscle | 16 |
| 3 | Web of ChAOs | 18 |
| 4 | Two Cats and a Dawg | 23 |
| 5 | 7:15 Skeleton Crew | 32 |
Workouts
MINUTES 0-12: WOD 1 (CANDY CORN CHIPPER)
CASH IN: 150 Double Unders (S: 250 Single Unders)
Then…
60 Deadlifts (Rx: 155/05; S: 115/75)
50 Power Cleans
40 Front Squats
30 Shoulder to Overhead
Then…
CASH OUT: 150 Double Unders (S: 250 Single Unders)
Score = Time to Complete or Total Reps at Time Cap.
AMRAP: 12 Minutes
2 Zombie Wall Walks (S: Partial Wall Walks)
6 Were Wall Balls (Rx: 20/14; S: 14/10)
12 Double DB Ghoul Front Rack Lunges (Rx: 50/35; S: 35/20)
** After every Round of Triple Complete 5 Synchro Line Burpees (All 3 Athletes)
*** 1 Athlete on Echo Bike, Rotate every Round after burpees
Rotation: 1 Athlete working on Triplet, 1 on Bike, 1 Resting
All 3 do burpees every Round.
Score Part A = Total Rounds/Reps
Score Part B = Total Calories on Echo Bike
NOTE: In the event of an overall event tie, the calories from the Echo Bike will be used as a tie break score.
AMRAP: 12 Minutes
2 Zombie Wall Walks (S: Partial Wall Walks)
6 Were Wall Balls (Rx: 20/14; S: 14/10)
12 Double DB Ghoul Front Rack Lunges (Rx: 50/35; S: 35/20)
** After every Round of Triple Complete 5 Synchro Line Burpees (All 3 Athletes)
*** 1 Athlete on Echo Bike, Rotate every Round after burpees
Rotation: 1 Athlete working on Triplet, 1 on Bike, 1 Resting
All 3 do burpees every Round.
Score Part A = Total Rounds/Reps
Score Part B = Total Calories on Echo Bike
NOTE: In the event of an overall event tie, the calories from the Echo Bike will be used as a tie break score.
Rx DIVISION WORKOUT (See Below for Scaled Division Workout Modifications)
AMRAP: 12 Minutes
80 Toes to Bar (All 3 Athletes Can Help/Split Anyway)
15 Dead Balls over the Coffin (Box) (Athlete 1) Rx: 100/70
40 Pull Ups (All 3 Athletes/Split Anyway)
15 Dead Balls over the Coffin (Box) (Athlete 2)
20 Chest to Bar (C2B) Pull Ups or 10 Bar Muscle Ups (See Comments/Note)
15 Dead Balls over the Coffin (Box) (Athlete 3)
Then AMRAP in Remaining Time…
3 Toes to Bar
2 C2B Pull Ups
1 Bar Muscle Up (Cannot Sub C2B Here)
** Any 2 Athletes can work on the complex, 1 Athlete Holding D-Ball. Rotate as Needed.
Score = Time to Complete Part A + Rounds/Reps of Gymanstics Complex
NOTES: For the 10 Bar Muscle Ups, athletes can do 2 C2B Pull Ups for every 1 Bar Muscle Ups. For example, 1 Athlete can do 5 Bar Muscle Ups and one athlete can do 10 C2B Pull Ups to meet the work requirement. For the Gymanstics Complex AMRAP teams cannot sub C2B Pull Ups.
SCALED DIVISION WOD 3:
AMRAP: 12 Minutes
100 Hanging Knee Raises
15 Deadballs over the Coffin (Box) (Athlete 1) (70/50)
75 Jumping C2B Pull Ups
15 Deadballs over the Coffin (Box) (Athlete 2)
50 Med Ball Sit Ups
15 Deadballs over the Coffin (Box) (Athlete 3)
Then in Remaining Time AMRAP…
12 Synchro Hanging Knee Raises
6 Synchro V-Ups
3 D-Ball Ground to Shoulder
** Any 2 athletes can work triplet, 1 Athlete holds Plank, Rotate as Needed
Score = Time to Complete Part A + Rounds/Reps of Gymanstics Complex
Rx DIVISION WORKOUT (See Below for Scaled Division Workout Modifications)
AMRAP: 12 Minutes
80 Toes to Bar (All 3 Athletes Can Help/Split Anyway)
15 Dead Balls over the Coffin (Box) (Athlete 1) Rx: 100/70
40 Pull Ups (All 3 Athletes/Split Anyway)
15 Dead Balls over the Coffin (Box) (Athlete 2)
20 Chest to Bar (C2B) Pull Ups or 10 Bar Muscle Ups (See Comments/Note)
15 Dead Balls over the Coffin (Box) (Athlete 3)
Then AMRAP in Remaining Time…
3 Toes to Bar
2 C2B Pull Ups
1 Bar Muscle Up (Cannot Sub C2B Here)
** Any 2 Athletes can work on the complex, 1 Athlete Holding D-Ball. Rotate as Needed.
Score = Time to Complete Part A + Rounds/Reps of Gymanstics Complex
NOTES: For the 10 Bar Muscle Ups, athletes can do 2 C2B Pull Ups for every 1 Bar Muscle Ups. For example, 1 Athlete can do 5 Bar Muscle Ups and one athlete can do 10 C2B Pull Ups to meet the work requirement. For the Gymanstics Complex AMRAP teams cannot sub C2B Pull Ups.
SCALED DIVISION WOD 3:
AMRAP: 12 Minutes
100 Hanging Knee Raises
15 Deadballs over the Coffin (Box) (Athlete 1) (70/50)
75 Jumping C2B Pull Ups
15 Deadballs over the Coffin (Box) (Athlete 2)
50 Med Ball Sit Ups
15 Deadballs over the Coffin (Box) (Athlete 3)
Then in Remaining Time AMRAP…
12 Synchro Hanging Knee Raises
6 Synchro V-Ups
3 D-Ball Ground to Shoulder
** Any 2 athletes can work triplet, 1 Athlete holds Plank, Rotate as Needed
Score = Time to Complete Part A + Rounds/Reps of Gymanstics Complex
Run 1 Mile with a Pumpkin as a Team
Score = Total Time to Complete as a Team
Athletes can rotate pumpkin as needed as long as one athlete is holding the pumpkin at all times on the run.
SCALED DIVISION: A Scaled athlete can Row 2k/1600m Row if needed for medical reasons while other team members run 1 mile with Pumpkin.
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Event Details
Closes: Oct 25, 2024
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