converters

Freakin' Throwdown 2022

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Freakin Crossfit
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Division

Water Ski

MEN RX 3 Person Teams:  (12 min Cap) -20 Worm Thrusters 110lbs -150m Swim -20 Worm Thrusters -150m Swim -40cal Ski Erg (AMRAP calories remaining time) -200m Swim (can’t start until Ski Erg hits 40cals) -30 Worm Thrusters WOMAN RX 3 Person Teams: (12 min Cap) -18 Worm Thrusters 110lbs -150m Swim -18 Worm Thrusters -150m Swim -35cal Ski Erg (AMRAP calories remaining time) -200m Swim (can’t start until Ski Erg hits 35 cals) -26 Worm Thrusters ---------------------------------------------------------------- MEN Intermediate 3 Person Teams: (12 min Cap) -20 Worm Thrusters 110lbs -150m Swim -20 Worm Thrusters -150m Swim -40cal Ski Erg (AMRAP calories remaining time) —200m Swim (can’t start until Ski Erg hits 40cals) -30 Worm Thrusters WOMAN Intermediate 3 Person Teams: (12 min Cap) -18 Worm Thrusters 110lbs -150m Swim -18 Worm Thrusters -150m Swim -35cal Ski Erg (AMRAP calories remaining time) -200m Swim (can’t start until Ski Erg hits 35cals) -26 Worm Thrusters ---------------------------------------------------------------- MEN Novice 3 Person Teams: (12 min Cap) -20 Worm Squats 110lbs -100m Swim -20 Worm Squats -100m Swim -35cal Ski Erg (AMRAP calories remaining time) -200m Swim (can’t start until Ski Erg hits 35cals) -30 Worm Squats WOMAN Novice 3 Person Teams: (12 min Cap) -15 Worm Squats 110lbs -100m Swim -15 Worm Squats -100m Swim -30cal Ski Erg (AMRAP calories remaining time) -200m Swim (can’t start until Ski Erg hits 30cals) -26 Worm Squats ---------------------------------------------------------------- MEN Master’s 3 Person Teams: (12 min Cap) -20 Worm Thrusters 110lbs -150m Swim -20 Worm Thrusters -150m Swim -35cal Ski Erg (AMRAP calories remaining time) -200m Swim (can’t start until Ski Erg hits 35cals) -30 Worm Thrusters WOMAN Master’s 3 Person Teams: (12 min Cap) -15 Worm Thrusters 110lbs -100m Swim -15 Worm Thrusters -100m Swim -30cal Ski Erg (AMRAP calories remaining time) -200m Swim (can’t start until Ski Erg hits 30cals) -25 Worm Thrusters RX Crown 4 Person Teams: (12 min Cap) 30cal Ski Erg 150m Swim 20 Worm Thrusters (2 Person Worm, 110lb) 150m Swim 20 Worm Thrusters 200m Swim 30 Worm Thrusters Score #2: (12 min AMRAP calories remaining time) Intermediate 4 Person Coed: (12 min Cap) 25 cal Ski Erg 150m Swim 20 Worm Thrusters (2 Person Worm, 110lb) 150m Swim 20 Worm Thrusters 200m Swim 30 Worm Thrusters Score #2: (12 min AMRAP calories remaining time) Novice 4 Person Coed: (12 min Cap) 20 cal Ski Erg (AMRAP for remaining time) 100m Swim 20 Worm Squats (2 Person Worm, 110lb) 100m Swim 20 Worm Squats 200m Swim 30 Worm Squats Score #2: (12 min AMRAP calories remaining time)

Ski Erg (During Water Ski)

This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.

Ski Erg (During Water Ski)

This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.

Ski Erg (During Water Ski)

This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.

Ski Erg (During Water Ski)

This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.

Ski Erg (During Water Ski)

This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.

Ski Erg (During Water Ski)

This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.

Ski Erg (During Water Ski)

This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.

Ski Erg (During Water Ski)

This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.

Ski Erg (During Water Ski)

This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.

Ski Erg (During Water Ski)

This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.

Ski Erg (During Water Ski)

This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.

Strikin' Lycan

MEN RX 3 Person Team “Strikin' Lycan” (12 min Cap) 15 Devil Press 50 lbs 5 Rope Climbs 15’ 10 Ring Muscle Ups 15 Devil Press 40 Synchro T2B 40 Synchro C2B 15 Devil Press 5 Rope Climbs 15ft 10 Ring Muscle Up ***During WOD. 12 min. Echo Bike for Max Calories. = 50% WOMAN RX 3 Person Team “Strikin' Lycan” (12 min Cap) 15 Devil Press 35 lbs 4 Rope Climbs 15’ 7 Ring Muscle Ups 15 Devil Press 40 Synchro T2B 40 Synchro C2B 15 Devil Press 4 Rope Climbs 15ft 7 Ring Muscle Up ***During WOD. 12 min. Echo Bike for Max Calories. = 50% ------------------------------------------------------------- MEN Intermediate 3 Person Team: “Strikin' Lycan” (12 min Cap) 15 Devil Press 50 lbs 5 Rope Climbs 8 Bar Muscle Ups OR (32 Chest to Bar Pull Ups) 15 Devil Press 40 Synchro T2B 40 Synchro C2B 15 Devil Press 5 Rope Climbs 8 Bar Muscle Ups OR (36 Chest to Bar Pull Ups) ***During WOD. 12 min. Echo Bike for Max Calories. = 50% WOMAN Intermediate 3 Person Team: “Strikin' Lycan” (12 min Cap) 15 Devil Press 35 lbs 4 Rope Climbs 6 Bar Muscle Ups OR (30 Pull Ups) 15 Devil Press 40 Synchro T2B 40 Synchro Pull Ups 15 Devil Press 4 Rope Climbs 6 Bar Muscle Ups OR (30 Pull Ups) ***During WOD. 12 min. Echo Bike for Max Calories. = 50% --------------------------------------------------------------------------------- MEN NOVICE 3 Person Team: “Strikin' Lycan” (12 min Cap) 20 Devil Press 35 lbs 8 Rope Climbs or (36 Scaled Rope Climbs) 20 Devil Press 40 Synchro Knee to Chest 40 Synchro (Single Ring) Ring Rows 20 Devil Press 8 Rope Climbs or (36 Scaled Rope Climbs) ***During WOD. 12 min. Echo Bike for Max Calories. = 50% WOMAN NOVICE 3 Person Team: “Strikin' Lycan” (12 min Cap) 18 Devil Press 20 lbs 6 Rope Climbs or (26 Scaled Rope Climbs) 20 Devil Press 40 Synchro Knee to Chest 40 Synchro Single Ring-Ring Rows 18 Devil Press 6 Rope Climbs or (26 Scaled Rope Climbs) ***During WOD. 12 min. Echo Bike for Max Calories. = 50%--------------------------------------------------------------------------------------- MEN MASTER’s 3 Person Team: “Strikin' Lycan” (12 min Cap) 20 Devil Press 35 lbs 8 Rope Climbs OR (36 Scaled Rope Climbs) 20 Devil Press 40 Synchro Knee to Chest 40 Synchro Pull Ups 20 Devil Press 8 Rope Climbs OR (36 Scaled Rope Climbs) ***During WOD. 12 min. Echo Bike for Max Calories. = 50% WOMAN MASTER’s 3 Person Team: “Strikin' Lycan” (12 min Cap) 18 Devil Press 20 lbs 6 Rope Climbs OR (26 Scaled Rope Climbs) 18 Devil Press 35 Synchro Knee to Chest 35 Synchro Pull Ups 18 Devil Press 6 Rope Climbs OR (24 Scaled Rope Climbs) ***During WOD. 12 min. Echo Bike for Max Calories. = 50% RX Crown COED Team of 4 “Strikin' Lycan” (12 min Cap) 15 Synchro Devil’s Press 50/35 (M/F) 6 Rope Climbs 15’ 12 Muscle Ups 15 Synchro Devil Press (M/F) 40 Synchro T2B (Same Gender Pairs) 40 Synchro C2B (Same Gender Pairs) 15 Synchro Devil Press (M/F) 6 Rope Climbs 15ft 12 Ring MUs ***During WOD. 12 min. Echo Bike for Max Calories. INTERMEDIATE 4 Person Coed Teams “Strikin' Lycan” (12 min Cap) 15 Synchro Devil Press 50/35 (M/F) 6 Rope Climbs 15’ 10 Bar Muscle Ups OR (40 C2B Pull Ups) 15 Synchro Devil Press (M/F) 40 Synchro T2B (Same Gender Pairs) 40 Synchro C2B/Pull Ups (Same Gender Pairs) 15 Synchro Devil Press (M/F) 6 Rope Climbs 15ft 10 Bar Muscle Ups OR 40 C2B/Pull Ups (Guys/Girls) ***During WOD. 12 min. Echo Bike for Max Calories. NOVICE 4 Person Coed Teams (12min Cap) “Strikin' Lycan” (12 min Cap) 20 Synchro Devil Press 35/20. (M/F) 8 Rope Climbs or (36 Scaled Rope Climbs) 20 Synchro Devil Press (M/F) 40 Synchro Knee to Chest (Same Gender) 40 Synchro (Single Ring) Ring Rows (Same Gender) 20 Devil Press (M/F) 8 Rope Climbs or (36 Scaled Rope Climbs) -***During WOD. 12 min. Echo Bike for Max Calories.

ECHO Bike (During "Strikin' Lycan")

12 min AMRAP on the Echo bike during "Strikin' Lycan"

ECHO Bike (During "Strikin' Lycan")

12 min AMRAP on the Echo bike during "Strikin' Lycan"

ECHO Bike (During "Strikin' Lycan")

12 min AMRAP on the Echo bike during "Strikin' Lycan"

ECHO Bike (During "Strikin' Lycan")

12 min AMRAP on the Echo bike during "Strikin' Lycan"

ECHO Bike (During "Strikin' Lycan")

12 min AMRAP on the Echo bike during "Strikin' Lycan"

ECHO Bike (During "Strikin' Lycan")

12 min AMRAP on the Echo bike during "Strikin' Lycan"

ECHO Bike (During "Strikin' Lycan")

12 min AMRAP on the Echo bike during "Strikin' Lycan"

ECHO Bike (During "Strikin' Lycan")

12 min AMRAP on the Echo bike during "Strikin' Lycan"

ECHO Bike (During "Strikin' Lycan")

12 min AMRAP on the Echo bike during "Strikin' Lycan"

ECHO Bike (During "Strikin' Lycan")

12 min AMRAP on the Echo bike during "Strikin' Lycan"

ECHO Bike (During "Strikin' Lycan")

12 min AMRAP on the Echo bike during "Strikin' Lycan"

Steel Runner

RX Men 3 Person Teams: (12 Min Cap) 10 Synchro Cleans M1: 205, Male2: 135 10 Synchro Shoulder to Overhead M1: 205, Male2: 135 10 Synchro Front Squats M1: 205, Male2: 135 25 Snatches 135 25 Overhead Squat 135 35 Synchro Cleans M1: 205, Male2: 135 35 Synchro Shoulder to Overhead M:1 205, Male2: 135 35 Synchro Front Squats M1: 205, Male2: 135 During “Steel Runner” (Separate Score) Max Distance Run on Lycan Runner ***Female Weights: 135/95 Intermediate 3 Person Teams: (12 Min Cap) 10 Synchro Cleans M1: 165, Male2: 105 10 Synchro Shoulder to Overhead M1: 165, Male2: 105 10 Synchro Front Squats M1: 165, Male2: 105 25 Snatches 105 25 Overhead Squat 105 35 Synchro Cleans M1: 165, Male2: 105 35 Synchro Shoulder to Overhead M:1 165, Male2: 105 35 Synchro Front Squats M1: 165, Male2: 105 During “Steel Runner” (Separate Full Score) Max Distance Run on Lycan Runner ***Female Weights: 105/85 Novice 3 Person Teams: (12 Min Cap) 10 Synchro Cleans M1: 105lb, Male2: 85 10 Synchro Shoulder to Overhead M1: 105lb, Male2: 85 10 Synchro Front Squats M1: 105, Male2: 85 25 Snatches 85 25 Overhead Squat 85 35 Synchro Cleans M1: 105lb, Male2: 85lb 35 Synchro Shoulder to Overhead M:1 105lb, Male2: 85lb 35 Synchro Front Squats M1: 105, Male2: 85lb ***Female Weights: 85/55 During “Steel Runner” (Separate Full Score) Max Distance Run on Lycan Runner MASTERS 3 Person Teams: (12 Min Cap) 10 Synchro Cleans M1: 105, Male2: 85 10 Synchro Shoulder to Overhead M1: 105, Male2: 85 10 Synchro Front Squats M1: 105, Male2: 85 25 Snatches 85 25 Overhead Squat 85 35 Synchro Cleans M1: 105, Male2: 85 35 Synchro Shoulder to Overhead M:1 105, Male2: 85 35 Synchro Front Squats M1: 105, Male2: 85 ***Female Weights: 85/55 During “Steel Runner” (Separate Full Score) Max Distance Run on Lycan Runner RX Coed: (12 Min Cap) 15 Synchro Cleans Male: 205, Female: 135 15 Synchro Shoulder to Overhead M: 205, F: 135 15 Synchro Front Squats M: 205, F: 135 ***change of weights 30 Snatches M:135, F:95 30 Overhead Squat M:135, F:95 ***change of weights 35 Synchro Cleans M: 205, F: 135lb 35 Synchro Shoulder to Overhead M: 205, F: 135 35 Synchro Front Squats M1: 205, F: 135 -Woman Weights: 135/95 -Male Weights: 205/135 During “Steel Runner” (Separate Score) Max Distance Run on Lycan Runner INTERMEDIATE COED: (12 Min Cap) 15 Synchro Cleans Male: 165, Female: 105 15 Synchro Shoulder to Overhead M: 165, F: 105 15 Synchro Front Squats M: 165, F: 105 ***change of weights 30 Snatches M:105, F:85 30 Overhead Squat M:105, F: 85 ***change of weights 35 Synchro Cleans M: 165, F: 105 35 Synchro Shoulder to Overhead M: 165, F: 105 35 Synchro Front Squats M1: 165, F: 105 -Female Weights: 105/85 -Male Weights: 165/105 During “Steel Runner” (Separate Score) Max Distance Run on Lycan Runner NOVICE COED 4 Person Teams: (12 Min Cap) 15 Synchro Cleans Male: 105lb, Female: 85 15 Synchro Shoulder to Overhead M: 105, F: 85 15 Synchro Front Squats M: 105, F: 85 ***change of weights 30 Snatches M: 85, F: 55 30 Overhead Squat M: 85, F: 55 ***change of weights 35 Synchro Cleans M: 105, F: 85 35 Synchro Shoulder to Overhead M: 105, F: 85 35 Synchro Front Squats M1: 105, F: 85lb -Female Weights: 85/55 -Male Weights: 105/85 During “Steel Runner” (Separate Score) Max Distance Run on Lycan Runner

Lycan Runner

12 min Max distance run on the Lycan Runner during "Steel Runner".

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