CFuNKY THROWDOWN 2014

Scoring Leader-board

 

 

 

 

 

Heat Schedule

Itinerary

ThrowdownIten2014

 

 

PARKING

We will have parking available behind our building.  Please park in the area shown on the map.

parking.map_2014

 

 

 

 

 

 

 

Workouts

First RX Workout

“Fran – Some Assembly Required”

50 double unders

50 meter sprint – grab a plate

50 double unders

50 meter sprint – grab a plate

50 double unders

50 meter sprint – grab a bar

FRAN – RX Weights 95m/65f and Movements

 

Second RX Workout

“Graceful Karen”

50 Wall Ball Shots (20/14#) at a (10’/9′)  Target

10 Clean & Jerk (135/95#)

50 Wall Ball Shots

10 Clean & Jerk

50 Wall Ball Shots

10 Clean & Jerk

 

Third RX Workout

“Nancy”

5 Rounds

400 Meter Run

15 Overhead Squats (95/65#)

 

 

First Scaled Workout

“Fran – Some Assembly Required”

50 single unders

50 meter sprint – grab a plate

50 single unders

50 meter sprint – grab a plate

50 single unders

50 meter sprint – grab a bar

FRAN – Scaled 75m/55f with Jumping Pull-ups

 

Second Scaled Workout

“Graceful Karen”

50 Wall Ball Shots (14/10#) at a (10’/9′)  Target

10 Clean & Jerk (95/65#)

50 Wall Ball Shots

10 Clean & Jerk

50 Wall Ball Shots

10 Clean & Jerk

 

Third Scaled Workout

“Nancy”

5 Rounds

400 Meter Run

15 Overhead Squats (75/55#)

 

 

 

Minimum Standards

RX Standards

  • Row
  • Running
  • Wall Ball Shots (20/14#) at a (10’/9′) Target
  • Front Squats (Up to 185/125)
  • Thruster (Up to 135/95)
  • Deadlift (Up to 275/185)
  • Clean & Jerk (Up to 135/95)
  • Shoulder-to-Overhead (Up to 175/115)
  • Handstand Push-Up
  • 30/24″ Box Jumps (Step-Ups NOT permitted)
  • Chest-to-Bar Pull-Ups
  • Toes-to-Bar
  • Burpees

 

Scaled Standards

  • Row
  • Running
  • Wall Ball Shots (20/14#) at a (10’/9′) Target
  • Clean & Jerk (Up to 95/55)
  • Burpees
  • Front Squats (95/65)
  • Overhead Squats (75/55)
  • Thruster (95/65)
  • Deadlift (185/125)
  • Shoulder-to-Overhead (115/75)
  •  Single Unders
  • 24/20″ Box Jumps or Step-ups
  • Chin-over-Bar Pull-Ups

 

 

 


Online Registration is Closed, Event Day Registration Is Possible Depending on Heat Sizes.

CFuNKY Men's RXcfunky women's rx

 

 

CFuNKY Men's scaledcfunky wome's scaled

 

 

 

 

CFuNKY Throwdown 2014 Poster

 

 

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