About This Competition
Join TriForce CrossFit for the annual ThrowBack ThrowDown (with a Y2K theme this year) on March 11, 2023!
2 partner teams (same-sex or FOR THE FIRST YEAR, CO-ED). Come test your fitness against other CrossFitters from around NorthEast Florida. Swag Bag, Raffles for Vendor Village included with registration. Prizes are even better this year, with CASH prizes for the Elite winners and amazing Fuel cards so you can afford the commute to your gym for the intermediate winners. 4 WODs + 1 mystery finale for the top 5 teams in each division. We will limit to 10 teams/division.
150$ Early registration (on or before January 31), 170$ Late registration (Feb 1st or later)
LAST DAY TO ORDER A SHIRT (2/10/23)
LAST DAY TO REGISTER (3/4/23)
Teams of 2, same-sex or co-ed
Divisions & Movement Standards:
Elite
Hand-stand pushups (at least 1 partner)
Squat Snatches
Rope Climbs
Double unders (both partners)
Chest-to-bar, Bar Muscle-ups, Ring Muscle-ups (at least 1 partner)
HSPU (at least 1 partner)
Intermediate
Pushups
Squat Cleans
Single-unders
Pull-ups (at least 1 partner)
Jumping Chest to Bar (at least 1 partner)
Checkin from 6:45-7:00
Athlete Briefing at 7:00-7:15
Heat 1 Starts 7:30
Registration opens - 12/29/22
1st Workout Drops - 01/02/23
Source: Conquest Events
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Old Cats. Same Tricks. | 5 |
| 2 | Look What You Made Me Do | 12 |
| 3 | Lo-n-co | 13 |
| 4 | Revenge of the Thicc | 18 |
| # | Athlete | Points |
|---|---|---|
| 1 | F-Bomb Moms | 5 |
| 2 | Rx Blues | 8 |
| 3 | Chaffing The Dream | 13 |
| 4 | Blondes got Back | 16 |
| 5 | Not Fast, Just Furious | 18 |
| # | Athlete | Points |
|---|---|---|
| 1 | End of the WOD | 10 |
| 2 | TROPICAL HEAT | 11 |
| 2 | 5AM Friends | 11 |
| 2 | Out of My Whey | 11 |
| 5 | The Goonies | 15 |
| # | Athlete | Points |
|---|---|---|
| 1 | Gator boys | 5 |
| 2 | Beach Bros | 7 |
Workouts
EM 40 DB KB step up (24” box 53#KBx2) |
30 HSPU |
20 Synchro S2O (53#KBx2) |
100’ Handstand Walk |
PARTNER MUST BE HOLDING KB FOR WORK TO BE COMPLETED |
EF 40 DB KB step up (20” box 35#KBx2) |
30 HSPU |
20 Synchro S2O (35#KBx2) |
100’ Handstand Walk |
PARTNER MUST BE HOLDING KB FOR WORK TO BE COMPLETED |
Score is Time to complete. If reps remain, each remaining rep will be added to the score as 1 second.
Elite MM
3000m Row
100 Cal Bike
1.5 mile run
Elite MF
2600m Row
80 Cal Bike
1.5 mile run
Elite FF
2200m Row
60 Cal Bike
1.5 mile run
Intermediate MM
2000m Row
75 Cal Bike
1 mile run
Intermediate MF
1600m Row
60 Cal Bike
1 mile run
Intermediate FF
1200m Row
45 Cal Bike
1 mile run
For Time
(13 Minute Time Cap. Unfinished reps will be counted as +1 second per rep)
*Split as desired. Team Members must tag in and out
Elite Male/Female
15 Squat Snatches 115/75#
9 Rope Climbs 15'
12 Squat Snatches 135/95#
7 Rope Climbs 15'
9 Squat Snatches 165/105#
5 Rope Climbs 15'
6 Squat Snatches 185/115#
3 Rope Climbs 15'
3 Squat Snatches 205/125#
1 Rope Climbs 15'
Intermediate Male/Female
15 Cleans 115/75#
9 Rope Climbs 10'
12 Cleans 135/95#
7 Rope Climbs 10'
9 Cleans 165/105#
5 Rope Climbs 10'
6 Cleans 185/115#
3 Rope Climbs 10'
3 Cleans 205/125#
1 Rope Climbs 10'
7 Min AMRAP
Both partners EM/F 150 DUBS IM/F 150 Singles
30 Sandbag cleans EM-150 EF-100 IM-100 IF- 75
AMRAP 25’ heavy sled push split however in 25' increments EM-6 45’s EF 4 45’s IM- 3 45’s IF-2 45’s
Score will be total number of reps of 25' sled pushes completed. Only full 25' increments with sled fully pushed across the line will be counted. No partial reps.
YOU WILL REST EXACTLY 3 MINUTES AND GO DIRECTLY INTO WOD 4 "Kryptonite"
7 Min AMRAP
Elite
20 C2B (split however)
100’ DB KB FR lunge (25’ increments split however) EM- 53x2 EF- 35 x2
20 BMU (split however)
100’ DB KB FR lunge (25’ increments split however) EM- 53x2 EF- 35 x2
AMRAP RMU (split however)
Score is RMU. If 0 RMU are performed, score will be time to completion of second round of lunges.
(each 25' segment completed is 1 rep)
Intermediate
20 Jumping Pull-ups (split however)
100’ DB KB FR lunge (25’ increments split however) IM- 35 x2 IF- 26x2
20 Pull-ups (split however)
100’ DB KB FR lunge (25’ increments split however) IM- 35 x2 IF- 26x2
AMRAP Chest-to-bar (split however)
Score is C2B. If 0 C2B are performed, score will be time to completion of second round of lunges.
(each 25' segment completed is 1 rep)
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Event Details
Closes: Mar 8, 2023
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