23' North County Throwdown
About This Competition
🌴North County Throwdown is back again 🔥🔥🔥 in Carlsbad! Grab your swolemate for our partner competition coming to North County, San Diego on June 17th, 2023.
Competitions at FLxR Fitness are suitable for all levels of athletes. Not sure which division to register for? Workouts will be released prior to the competition so you can see what you are up against. Check out the minimum standards for each division to see where you stack up. Spread the word and register now to start training for the hottest partner competition in San Diego!
DATE/TIME:
Saturday, June 17th, 2023
7AM-4PM
FORMAT:
Partner Competition
DIVISIONS:
Rx - M/M
Rx - M/F
Rx - F/F
Scaled - M/M
Scaled - M/F
Scaled - F/F
MOVEMENT STANDARDS:
Rx Division - WODs will be attainable for most rx level to elite level athletes. Recommended working weights and necessary skills associated are below. Please note, some workouts may include loads heavier & skills greater than the below.
Deadlift (225/155)
Clean (205/125)
Snatch (115/85)
Front Squat (135/95)
Skill proficiency: Double Unders, Chest to Bar, Handstand Push-Ups, Toes to Bar, Muscle Ups, Rope Climbs
Scaled Division - will be open to beginner levels of athlete. The movements will be basic movements that can be done by all levels with little to no scaling. The WODs will be designed to make this all levels division competitive and fun. Recommended working weights and necessary skills associated are below. Some workouts may include loads heavier & skills greater than the below. Please note, that in the scaled division, scaling of movements may be allowed. Any team that scales will be automatically placed lower than teams completing the movements as prescribed for the corresponding event.
Deadlift (185/135)
Clean (135/95)
Snatch (95/55)
Front Squat (115/65)
Skill proficiency: Single Unders, Modified Push Ups, Jumping Pull Ups, Bar Hang Holds, Handstand Holds (on a wall, facing or facing away from wall)
PRICING SCHEDULE (+PROCESSING FEES):
April - April 30 | $160 ($80 per person)
May 1 - May 20 @ 12:00am | $190 ($95 per person)
Every Registration includes: (1) T-shirt Per Athlete & (1) Athlete Banner
*Last day to register and receive a t-shirt and athlete banner is May 20, 2023
WORKOUTS: (WOD Description & Details)
Coming Soon
***See Workouts Area of Event Page***
VOLUNTEERS:
Volunteers are needed! Please fill out volunteer form on registration page so we can reach out to you. Volunteers receive shirt and lunch.
VENDORS:
Vendor spots available. Please e-mail info@flxrfitness.com to inquire about vendor spots.
REFUND POLICY:
Please note that the registration fee is non-refundable unless a replacement athlete/team is found. By registering, athletes knowingly are agreeing to the Refund Policy.
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Scrambled Legs N’ Achin’ | 5 |
| 2 | Literally just had a baby | 10 |
| # | Athlete | Points |
|---|---|---|
| 1 | Toast | 6 |
| 2 | Rush hour | 15 |
| 3 | 10 Letters | 19 |
| 4 | 90 Plus | 25 |
| 5 | Not the Cops | 26 |
| # | Athlete | Points |
|---|---|---|
| 1 | Rice & Things | 6 |
| 2 | Abs by bacon | 13 |
| 3 | Team Sohn | 15 |
| 4 | Lumpia & Eggroll | 19 |
| 5 | Dude chill that’s my sister | 25 |
| # | Athlete | Points |
|---|---|---|
| 1 | low squats, high standards | 8 |
| 2 | Double Wunders | 10 |
| 3 | Burpees & Beers | 15 |
| 4 | Cool Moms Club | 24 |
| 5 | Team with no name | 26 |
| # | Athlete | Points |
|---|---|---|
| 1 | Scaley Men | 5 |
| 2 | Team No Name | 10 |
| # | Athlete | Points |
|---|---|---|
| 1 | A Blonde and a Mexican walk into a box | 6 |
| 2 | The BAR-Dashians | 9 |
| 3 | Team Faaborg | 15 |
Workouts
Floater - Sandman
AMRAP 3 - burpees over the sandbag
AMRAP 2 - sandbag squats
AMRAP 1 - sandbag over the box
RX
- MM - #150/30” box
- FF - #100/20” box
- MF - #125/24” box
SX
- MM - #100/24” box
- FF - #50/20” box
- MF - #75/20” box
----------------------------------
Total Time Cap - 6 min
Standards -
- 1 athlete working at a time for movements; athletes may split reps as they see fit
- All 3 AMRAPS will happen back to back; 6 min running clock
- Feet are not allowed to touch the sandbag when performing burpees
- For sandbag squats the sandbag must be held in front of the chest of a “hug” position. Bag is not allowed to be held with fully extended arms or on shoulders or back
- For the sandbag over the box, the sandbag must be lifted or cleaned from one side of the box to the other. The bag is allowed to rest on top of box, however, it must be completely over the box to the other side to be considered a full rep
Scoring - Score = total reps added together for all 3 AMRAPs
3 REP IS THE BEST
Part A - (10 min cap)
assault runner
20 wall walks
assault runner
Part B - (14 min total time cap)
3 rep overhead squat (3 rep front squat; scaled division)
RX -
- MM - 75 calories per round/150 calories total
FF - 65 calories per round/130 calories total
MF - 70 calories per round/140 calories total - wall walks
SX -
- MM - 65 calories per round/130 calories total
FF - 55 calories per round/110 calories total
MF - 60 calories per round/120 calories total - scaled walk walks
- Part B - 3 rep front squat
----------------------------------
Total Time Cap - 14 min
Standards -
Part A:
- Split reps as athletes see fit
- Athletes can start on the runner; screen set by judge; not moving
- Each partner must complete at least 1 rep of each movement
- Part A has a time cap of 10 min, if time cap is hit, athletes will move on to Part B and their score will be total reps completed
Part B:
- Part B cannot start until Part A is finished completely. If Part A is complete prior to Part A time cap, athletes may proceed to Part B immediately.
- Each athlete must perform lift
- Athletes can perform lift as many times as they choose in the time left before time cap
- Barbell will come from the rig
- Athletes are allowed to load barbell for each other
- MF team will use a female barbell; plan accordingly
Scoring -
- Score 1A - time to complete part A
- Score 1B - heaviest load lifted by each athlete (i.e. athlete 1 = 225; athlete 2 = 255; total of 480)
3 REP IS THE BEST
Part A - (10 min cap)
assault runner
20 wall walks
assault runner
Part B - (14 min total time cap)
3 rep overhead squat (3 rep front squat; scaled division)
RX -
- MM - 75 calories per round/150 calories total
- FF - 65 calories per round/130 calories total
- MF - 70 calories per round/140 calories total
- wall walks
SX -
- MM - 65 calories per round/130 calories total
- FF - 55 calories per round/110 calories total
- MF - 60 calories per round/120 calories total
- scaled walk walks
- Part B - 3 rep front squat
----------------------------------------
Total Time Cap - 14 min
Standards -
Part A:
- Split reps as athletes see fit
- Athletes can start on the runner; screen set by judge; not moving
- Each partner must complete at least 1 rep of each movement
- Part A has a time cap of 10 min, if time cap is hit, athletes will move on to Part B and their score will be total reps completed
Part B:
- Part B cannot start until Part A is finished completely. If Part A is complete prior to Part A time cap, athletes may proceed to Part B immediately.
- Each athlete must perform lift
- Athletes can perform lift as many times as they choose in the time left before time cap
- Barbell will come from the rig
- Athletes are allowed to load barbell for each other
- MF team will use a female barbell; plan accordingly
Scoring -
- Score 1A - time to complete part A
- Score 1B - heaviest load lifted by each athlete (i.e. athlete 1 = 225; athlete 2 = 255; total of 480)
HOLEY MOLEY
For Time -
8 min to complete
200 double-unders
100 kettlebell swings
20 cleans
if reps are completed in 8 min, then an additional 4 min to complete
100 double-unders
50 kettlebell swings
12 cleans
if reps are completed in 12 min, then an additional 4 min to complete
100 double-unders
50 kettlebell swings
8 cleans
__________________________________
RX
double-unders
kettlebell - 53/35 LBS
cleans
round 1 - 155/95
round 2 - 205/125
round 3 - 225/155
SX
single-unders
kettlebell - 35/25 LBS
cleans
round 1 - 96/65
round 2 - 115/75
round 3 - 135/95
Total Time Cap - 16 min total
Standards -
- This workout allows teams to advance to the next round of work if they finish the previous rounds work under the time cap
- One athlete working at a time; athletes may split reps as they see fit
- Each athlete must perform at least one rep per movement/lift per round
- If the work is done for the previous round, athletes do not need to wait until the time cap to proceed, they may start the work right away
- Each athlete may have their own jump rope
- Full american-style kettlebell swings must be performed; see movement standards sheet
- Same-sex teams will share a barbell/kettlebell for the workout. Male/female teams will have two barbells/kettlebells
- Cleans can be power or squat cleans
- Barbell must be actively being lifted (off the ground) at the time cap to be counted
Scoring -
Score = time to complete the workout. If time cap is hit (in any round) score will be total reps complete
Workout #3 - BURN
For time -
6 rope climbs
15 synchronized toes to bar
calories on assault bike
6 rope climbs
15 bar muscle ups
calories on assault bike
6 rope climbs
15 synchronized toes to bar
calories on the assault bike
RX
- MM: 36 calories
- FF: 27 calories
- MF: 32 calories
SX
- MM: 27 calories
- FF: 22 calories
- MF: 25 calories
- rope pulls for double reps; ie 12 reps
- pull ups
- synchronized knee raises
-------------------------------------
Time Cap - 14 min
Standards -
- Rope climbs and calories of the assault bike can be split between athletes as they see fit
- Rope climb is 15’ and marked with gray tape: see movement standards sheet for RX and SX
- Toes to bar/knee raises must be synchronized with your partner; toes touching bar at same time
- Each athlete must perform at least 1 rep per movement-per round
Scoring -
- Score = time to finish the workout
If time cap is hit, score will equal total reps; 1 calorie = 1 rep
Media
Community
Event Details
Closes: Jun 6, 2023
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