RCF In-House Throwdown
About This Competition
The 6th annual RCF in-house throwdown is happening on 𝐒𝐚𝐭𝐮𝐫𝐝𝐚𝐲, 𝐉𝐚𝐧𝐮𝐚𝐫𝐲 𝟐𝟕, 𝟐𝟎𝟐4!!!
The in-house throwdown is a CrossFit competition for 𝐑𝐂𝐅 𝐦𝐞𝐦𝐛𝐞𝐫𝐬 𝐨𝐧𝐥𝐲. The goal is to get members who have never competed before to step outside their comfort zone and realize – what better time to start than NOW. We typically pair a 𝐬𝐞𝐚𝐬𝐨𝐧𝐞𝐝 𝐜𝐨𝐦𝐩𝐞𝐭𝐢𝐭𝐨𝐫 with someone who has 𝐧𝐞𝐯𝐞𝐫 𝐜𝐨𝐦𝐩𝐞𝐭𝐞𝐝 in a CrossFit competition before.
This will be partner-style, 𝐬𝐚𝐦𝐞 𝐬𝐞𝐱 𝐩𝐚𝐢𝐫𝐬.
Here are some details...
𝐖𝐇𝐄𝐑𝐄?
This event will be held at our Tacoma location. But it is for ALL of us, our entire RCF gym community.
𝐖𝐇𝐄𝐍?
7am - 1pm (or until winners are crowned)
𝐖𝐇𝐀𝐓?
Friendly CrossFit competition amongst your RCF family!
𝐖𝐇𝐎?
YOU!! Family and friends more than welcome to come!!
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | N/A | 13 |
| 2 | Docs on a Box | 23 |
| 3 | Fun-sized Shenanigans | 27 |
| 4 | Hustle and Muscle | 31 |
| 5 | No laying down in CrossFit | 32 |
| # | Athlete | Points |
|---|---|---|
| 1 | Swole Mates | 12 |
| 2 | Big and Slow | 17 |
| 3 | Long Leg Daddies | 17 |
| 4 | Beanie Baddies | 18 |
| 5 | Taco Time | 30 |
Workouts
WOD 1: Rey Mysterio (10MIN CAP)
SPONSORED BY: Path PT
- 5 Plate Burpee G2OH (45)
- 10 Plate Burpee G2OH (35)
- 15 Plate Burpee G2OH (25)
- 20 Plate Burpee G2OH (10)
- 25 Sync Burpees
- 20 Plate Burpee G2OH (10)
- 15 Plate Burpee G2OH (25)
- 10 Plate Burpee G2OH (35)
- 5 Plate Burpee G2OH (45)
*Athlete will drop down for a chest to plate burpee then pick the designated plate up and raise overhead for full extension.
Only one athlete working at a time. Partition reps as desired.
WOD 2A: Macho Man
Presented by: Grip Strong Chalk
WOD 2a: Find 1RM Macho Man(6MIN CAP)
- 3 T&G Power Cleans
- 3 Front Squats
- 3 Jerks
At 3, 2, 1 GO! Athletes will take turns to find their 1RM Macho Man Complex. Complex must be performed unbroken in its entirety to count. Teams will be allotted 6 minutes to find the highest possible weight for complex.
Once teams reach the 6 minute mark, teams will choose a weight for 2B. Note, the clock will not stop for any weight changes, so plan accordingly.
WOD 2B: Macho Man
Presented by: Grip Strong Chalk
WOD 2b: Max Reps Macho Man
(Team picks weight, score = Total Weight Moved)
2MIN AMRAP: Power Cleans
2MIN AMRAP: Front Squats
2MIN AMRAP: Jerks
Once the weight is chosen, teams must stick with that weight for the AMRAP. The most weight moved after the 3 amraps will score the highest.
IE:
30 reps @ 45# = 1,350# moved
10 reps @ 135# = 1,350# moved
So choose your weights wisely. Teams may change weight from amrap to amrap. If changing weights must declare to judges weight is being changed.
WOD 3: The Bushwackers!
Sponsored by: Properties with Lika
6RDS FT! (20MIN CAP)
⁃ 10/8 Bike Cals
⁃ 12 Thrusters(75/55)
⁃ 14 DB Step overs(50/35)
⁃ 16 Deadlifts(115/80)
⁃ 18 Sandbag Lunges
⁃ Bear Crawl Back
=====
At 3, 2, 1… Go!
Athlete A will start on bike while Athlete B waits at thruster station. Once Athlete A completes bike, Athlete B may start on Thrusters. Teams must alternate each movement.
Athlete bear crawling back will be the athlete to start on bike for next round.
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Event Details
Closes: Jan 26, 2024
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