CFuNKY THROWDOWN 2014
Scoring Leader-board
Heat Schedule
Itinerary
PARKING
We will have parking available behind our building. Please park in the area shown on the map.
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.
