1800 N. Hobart
Pampa TX, 79065
(806)-440-1992
2016 P-Town Throwdown
Last year was such a success due to YOU, the amazing athletes, fans, and sponsors that support functional fitness.
What can you expect this year?
- Free food. Yes, we will have the grill fired up again for athletes and spectators.
- Free t-shirt. American Apparel 50/50 or comparable.
- Trained Judges. We love a fair fight!
- Prizes for the podium spots and your very own champion belt for the top spots to take home and proudly hang up in their gyms.
- Guaranteed 4 workouts.
- Large warmup area for athletes and coaches.
- Live DJ? Maybe, just maybe.
- New workouts. Last year was all chippers. This year expect a wide variety of workouts to test the best but will still be fun for the rest.
- Workouts and standards will be announced 2 weeks before the competition day.
Choose the division that’s right for you: RX men, RX women, Scaled men, Scaled women, Masters men, Masters women. (Masters = 50+ and will use masters appropriate weights but will compete alongside non-masters athletes.)
Registration 8:00am - 8:45am
Athlete briefing 8:45am
First heat begins at 9:00am
WOD #1
- 400m Sandbag Run (30lb. sandbag)
- 70 ft. Weighted Walking Lunges
- 20 Pull-ups
- 70 ft. Weighted Walking Lunges
- 20 Thrusters (same weight as lunges)
- 70 ft. Weighted Walking Lunges
*This entire wod will be performed outside.
Standards:
RX Men / Women: Overhead Walking Lunges 95/65#, Chest-to-Bar Pull-ups
Scaled Men / Women: Front Rack Walking Lunges 65/45#, Kettlebell Swings 53/35# (sub for pull-ups)
Masters 50+ M / W: Front Rack Walking Lunges 65/45#, Kettlebell Swings 35/20# (sub for pull-ups)
WOD #2 and WOD #3
Performed back-to-back but scored as 2 separate events.
0:00 - 6:00
For time with a 6 minute time cap:
1,000m Row
20 Over-the-bar Burpees
6:00 - 11:00
In 5 minutes, find your 1 Rep Max of the complex:
Clean + Hang Clean + Jerk
Standards:
RX and Scaled: Any clean + any hang clean + shoulder-to-overhead, (Power clean, squat clean, muscle clean, etc.). The over-the-bar burpees are performed over a loaded barbell.
Masters: Burpees over an empty bar.
WOD #4
(Described as RX men/women)
15 Snatches 95/65#
50 Double-Unders
10 Snatches 115/75#
50 Double-Unders
5 Snatches 135/85#
Then, max rep Muscle-ups with remaining time.
Time cap: 9 minutes
Standards:
RX Men / Women: Squat snatches (Or any snatch + Overhead squat)
Scaled Men / Women:
15 snatches 65/45#
50 Double-Unders OR 100 singles
10 Snatches 75/55#
50 Double-Unders OR 100 singles
5 Snatches 95/65#
Max rep burpee-jumping-pull-ups
Any snatch (no squat required), 50 double-unders OR 100 single-unders (tell your judge before the wod), Burpee-jumping-pull-up (sub for Muscle-ups)
Masters Men / Women:
15 snatches 45/35# (no squat required)
50 Double-Unders OR 100 singles
10 snatches 55/45#
50 Double-Unders OR 100 singles
5 snatches 65/55#
Max rep burpee- jumping-pull-ups with remaining time.
CrossFit Pampa
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