Freakin' Throwdown 2024

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Freakin Fitness

There are NO REFUNDS. You may switch out team members prior to event if needed. Any teams registered after April 15th will NOT be guaranteed a shirt. All required info and the waiver must be completed by everyone on a team, in order to see your heat times. Heat times will be released about 5 days prior to the event after registration closes. All Minors must complete the adult waiver on Profit (so the team can see their heat time) AS WELL AS the Minor Waiver at check in WITH THEIR PARENT OR LEGAL GUARDIAN. MUST review all info on the event website! www.freakinfitness.com/throwdown

Ended

Saturday, May 11th, 2024

Miramar Regional Park
16801 Miramar Pkwy
Miramar, FL 33027
US

RX Handstand Push Ups Bar Muscle Ups Log Clean to Overhead 135/85lb Deadlift 275/175lb Bench Press 185/105 Shoulder to Overhead 135/95 Back Squat 215/155 Front Squat 185/115 Clean and Jerk 205/125 Swim 25 Meters

INTERMEDIATE Handstand Push Ups C2B Pull-Up/Pull Up Log Clean to Overhead 95/70lb Deadlift 205/115lb Bench Press 115/75 Shoulder to Overhead 115/85 Back Squat 185/135 Front Squat 155/105 Clean and Jerk 185/125 Swim 25 meters

NOVICE Push Ups (no worming.. thighs do not touch the ground) Ring Rows Log Clean to Overhead 75/55lb Deadlift 175/105lb Bench Press 95/55 Shoulder to Overhead 95/65 Back Squat 135/85 Front Squat 105/65 Clean and Jerk 105/65 Swim 25 Meters

MASTERS (Total combined age of at least 120 with 35 as minimum) Pull Ups Push Ups (no worming.. thighs do not touch the ground) Ring Rows Log Clean to Overhead 75/55lb Deadlift 175/105lb Bench Press 95/55 Shoulder to Overhead 95/65 Back Squat 135/85 Front Squat 105/65 Clean and Jerk 105/65 Swim 25 Meters

INTERMEDIATE (4 person) Handstand Push Ups C2B Pull-Up/Pull Up Log Clean to Overhead 95/70lb Deadlift 205/115lb Bench Press 115/75 Shoulder to Overhead 115/85 Back Squat 185/135 Front Squat 155/105 Clean and Jerk 185/125 Swim 25 meters

NOVICE (4 Person) **This division will not be performing a pool event. There will only be 2 events vs 3. Push Ups (no worming.. thighs do not touch the ground) Ring Rows Log Clean to Overhead 75/55lb Deadlift 175/105lb Bench Press 95/55 Shoulder to Overhead 95/65 Back Squat 135/85 Front Squat 105/65 Clean and Jerk 105/65

MASTERS (Total combined age of at least 120 with 35 as minimum) 4 PERSON COED Intermediate Novice (This division will NOT perform the pool workout)Pull Ups Push Ups (no worming.. thighs do not touch the ground) Ring Rows Log Clean to Overhead 75/55lb Deadlift 175/105lb Bench Press 95/55 Shoulder to Overhead 95/65 Back Squat 135/85 Front Squat 105/65 Clean and Jerk 105/65

RX MEN: 4 Minute AMRAP: Echo Bike Sprint for Cals (Score 1a). 1 min Rest: 13minute AMRAP: (Score 1b) -15 DB Synchro Thrusters 50 -Swim 100 Meters -20 DB Synchro Thrusters -Swim 150m -25 DB Synchro Thrusters -200m Swim -20 Double DB Snatches (only 1 working) -250m Swim -20 Double DB Snatches (only 1 working) -300m Swim -Athletes must come out of pool to tag their teammate to start DBs or Transition into pool.

RX 3 Person: 4 Minute AMRAP: -Echo Bike Sprint for Cals (Score 1a). 1 min Rest: 13minute AMRAP: (Score 1b) -15 DB Synchro Thrusters 35lb -Swim 100 Meters -20 DB Synchro Thrusters -Swim 150m -25 DB Synchro Thrusters -200m Swim -20 Double DB Snatches (only 1 working) -250m Swim -20 Double DB Snatches (only 1 working) -300m Swim -Athletes must come out of pool to tag their teammate to start DBs or Transition into pool.

Intermediate MEN 4 Minute AMRAP: -Echo Bike Sprint for Cals (Score 1a.) 1 min Rest: 13minute AMRAP: (Score 1b) -15 DB Synchro Thrusters 50 -Swim 50 Meters -20 DB Synchro Thrusters -Swim 100m -25 DB Synchro Thrusters -150m Swim -20 Double DB Snatches (only 1 working) -200m Swim -20 Double DB Snatches (only 1 working) -250m Swim

Intermediate Women 4 Minute AMRAP: -Echo Bike Sprint for Cals (Score 1a.) 1 min Rest: 13minute AMRAP: (Score 1b) -15 DB Synchro Thrusters 35lbs -Swim 50 Meters -20 DB Synchro Thrusters -Swim 100m -25 DB Synchro Thrusters -150m Swim -20 Double DB Snatches (only 1 working) -200m Swim -20 Double DB Snatches (only 1 working) -250m Swim

Intermediate COED: 4 Minute AMRAP: -Echo Bike Sprint for Cals (Score 1a.) 1 min Rest: 13minute AMRAP: (Score 1b) -50m Swim (2 Athletes Swimming) -25 DB Synchro Thrusters 50/35 -Swim 50 Meters (2 Athletes Swimming) -30 DB Synchro Thrusters -Swim 100m (2 Athletes Swimming) -35 DB Synchro Thrusters -150m Swim (2 Athletes Swimming) -30 Double DB Snatches (only 1 working) -200m Swim (2 Athletes Swimming) -30 Double DB Snatches (only 1 working) -250m Swim (2 Athletes Swimming)

Masters Men: 4 Minute AMRAP: -Echo Bike Sprint for Cals (Score 1a.) 1 min Rest: 13minute AMRAP: (Score 1b) -15 DB Synchro Thrusters 35lb -Swim 50 Meters -20 DB Synchro Thrusters -Swim 100m -25 DB Synchro Thrusters -150m Swim -20 Double DB Snatches (only 1 working) -200m Swim -20 Double DB Snatches (only 1 working) -250m Swim

Masters Women : 4 Minute AMRAP: -Echo Bike Sprint for Cals (Score 1a.) 1 min Rest: 13minute AMRAP: (Score 1b) -15 DB Synchro Thrusters 20lb -Swim 50 Meters -20 DB Synchro Thrusters -Swim 100m -25 DB Synchro Thrusters -150m Swim -20 Double DB Snatches (only 1 working) -200m Swim -20 Double DB Snatches (only 1 working) -250m Swim

Novice Men: 4 Minute AMRAP: -Echo Bike Sprint for Cals (Score 1a.) 1 min Rest: 13minute AMRAP: (Score 1b) -15 DB Synchro Thrusters 35/20 -Swim 50 Meters -20 DB Synchro Thrusters -Swim 100m -25 DB Synchro Thrusters -150m Swim -20 Double DB Snatches (only 1 working) -200m Swim -20 Double DB Snatches (only 1 working) -250m Swim

Novice Women: 4 Minute AMRAP: -Echo Bike Sprint for Cals (Score 1a.) 1 min Rest: 13minute AMRAP: (Score 1b) -15 DB Synchro Thrusters 35/20 -Swim 50 Meters -20 DB Synchro Thrusters -Swim 100m -25 DB Synchro Thrusters -150m Swim -20 Double DB Snatches (only 1 working) -200m Swim -20 Double DB Snatches (only 1 working) -250m Swim

18min AMRAP of: BUY IN: 200yrd Burpee Broad Jump (Score 1a). -Coed 2 Athletes follow behind with a sandbag carry anyway. Then (score b). -20 Sandbag Squats-hug position. (A1 holds KB Farmer Carry, A2 Holds Sandbag anyway) -50yrd Synchro KB Farmer Carry Lunge (A1 Left Arm, A2 Right Arm) -100 Jump Ropes (singles) KB Weight 35/18 Sandbag Weight 70lb/ 30lb MB

4 Minute AMRAP: -Echo Bike Sprint for Cals

BUY IN: 200yrd Burpee Broad Jump (Score 1a). -Coed 2 Athletes follow behind with a sandbag carry anyway. Can only switch athletes at the 10ft marks.

18min AMRAP of: BUY IN: 200yrd Burpee Broad Jump (Score A) -One athlete follows behind with a sandbag carry anyway. Every 10ft =1Rep. Then (score B). -15 Sandbag Squats-hug position. (A1 holds KB Farmer Carry, A2 Holds Sandbag anyway) -50yrd Synchro KB 53/35 Farmer Carry Lunge (A1 Left Arm, A2 Right Arm) -50 DBU Sandbag Weights: 100lb/70lb.

BUY IN: 200yrd Burpee Broad Jump (Score 1a.. -One athlete follows behind with a sandbag carry anyway. Every 10ft =1Rep. -Can only switch athletes at the 10ft marks.

18min AMRAP of: BUY IN: 200yrd Burpee Broad Jump (Score A). -Coed 2 Athletes follow behind with a sandbag carry anyway. -Can only switch athletes at the 10ft marks. Then (score B) 15 Sandbag Squats-hug position. (A1 holds KB Farmer Carry, A2 Holds Sandbag anyway) 50yrd Synchro KB Farmer Carry Lunge (A1 Left Arm, A2 Right Arm) Weight: 35/18 100 Singles KB Weights: 35/18 Sandbag Weight 70lb/ 30lb MB

BUY IN: 200yrd Burpee Broad Jump (Score 1a.. -One athlete follows behind with a sandbag carry anyway. Every 10ft =1Rep. -Can only switch athletes at the 10ft marks.

200 Calories on Echo Bike for Time 10 min. TIME CAP. On TWO Echo Bikes, each team will have to complete 100 calories on each bike. The score will be the slowest time of the two bikes. Rotate and switch as needed between team members and bikes.

5min to Establish 1 RM Clean and Jerk. Total combined weight. (Score 3a) During Max Out, teams will start Max run on Runners for 5 min. into 1 min transition into max sled push on Runners for and additional 12 min. (Score 3b)

Score begins during Max Clean and Jerks. 5 Minutes to accumulate max distance on Runners. There will be a 1 min transition time to "Do More" in which the Multifunction Runners will be switch to Sled Push Mode. The score will continue with Max sled push for distance for an additional 12 min during "Do More". (Score 3B).

During 12 min Sled Push on Multi Function Runners, 12 Min AMRAP -35 Tandem Deadlifts 225/155 (45lb plate allowed to even out the DL) -14 Rope Climbs -35 Back Squats from the rig 225/155 Then 3 rounds of: -10 T2B -10 synchro C2B Pull Ups -5 Bar Muscle Ups *If the 3 rounds are completed, start back on the Tandem Deadlifts.

During 12 min Sled Push on Multi Function Runners, 12 Min AMRAP -35 Tandem Deadlifts 225/155 (45lb plate allowed to even out the DL) -10 Rope Climbs -35 Back Squats from the rig 225/155 Then 3 rounds of: -10 T2B -10 synchro C2B Pull Ups -5 Bar Muscle Ups *If the 3 rounds are completed, start back on the Tandem Deadlifts.

During 12 min Sled Push on Multi Function Runners, 12min AMRAP of: (Score 3c) -30 Tandem Deadlifts 185 (45lb plate allowed to even out the DL) -12 Rope Climbs -30 Back Squats from the rig 185 Then 3 rounds of: -10 T2B -10 Synchro C2B Pull Ups -4 Bar Muscle Ups (20/16 Chin Up Buy Out) *If the 3 rounds are completed, start back on the Tandem Deadlifts.

During 12 min Sled Push on Multi Function Runners, 12min AMRAP of: (Score 3c) -30 Tandem Deadlifts 125 (45lb plate allowed to even out the DL) -8 Rope Climbs -30 Back Squats from the rig 125 Then 3 rounds of: -10 T2B -10 Synchro Pull Ups -4 Bar Muscle Ups (16 Chin Up Buy Out) *If the 3 rounds are completed, start back on the Tandem Deadlifts.

During 12 min Sled Push on Multi Function Runners, 12min AMRAP of: (Score 3c) -30 Tandem Deadlifts 85 (45lb plate allowed to even out the DL) -15 Scaled Rope Climbs -30 Back Squats from the rig 85 Then 3 rounds of: -20 Synchro Knees to Chest -20 Synchro Ring Rows (2 working) *If the 3 rounds are completed, start back on the Tandem Deadlifts.

During 12 min Sled Push on Multi Function Runners, 12min AMRAP of: (Score 3c) -30 Tandem Deadlifts 185 (45lb plate allowed to even out the DL) -10 Rope Climbs -30 Back Squats from the rig 185 Then 3 rounds of: -10 T2B -10 Synchro C2B Pull Ups -4 Bar Muscle Ups or (20 Chin Up buy out) *If the 3 rounds are completed, start back on the Tandem Deadlifts.

During 12 min Sled Push on Multi Function Runners, 12min AMRAP of: (Score 3c) -30 Tandem Deadlifts 125 (45lb plate allowed to even out the DL) -5 Rope Climbs -30 Back Squats from the rig 125 Then 3 rounds of: -10 T2B -10 Synchro Pull Ups -4 Bar Muscle Ups or (16 Chin Up buy out) *If the 3 rounds are completed, start back on the Tandem Deadlifts.

During 12 min Sled Push on Multi Function Runners, 12min AMRAP of: (Score 3c) -30 Tandem Deadlifts (MMFF) 185/125 (45lb plate allowed to even out the DL) -12 Rope Climbs -30 Back Squats from the rig 185/125 Then 3 rounds of: -10 T2B -10 Synchro C2B Pull Ups/Pull Ups (MM/FF) -4 Bar Muscle Ups or (20 Chin Up buy out) *If the 3 rounds are completed, start back on the Tandem Deadlifts.

During 12 min Sled Push on Multi Function Runners, 12min AMRAP of: (Score 3c) -40 Tandem Deadlifts (MMFF) 135/85 (45lb plate allowed to even out the DL) -15 Scaled Rope Climbs -40 Back Squats from the rig 135/85 Then -3 rounds of: -20 Synchro Knees to Chest -20 Synchro Ring Rows (2 working) *If the 3 rounds are completed, start back on the Tandem Deadlifts.

During 12 min Sled Push on Multi Function Runners, 12min AMRAP of: (Score 3c) -30 Tandem Deadlifts 135 (45lb plate allowed to even out the DL) -15 Scaled Rope Climbs -30 Back Squats from the rig 135 Then 3 rounds of: -20 Synchro Knees to Chest -20 Synchro Ring Rows (2 working) *If the 3 rounds are completed, start back on the Tandem Deadlifts.

18min AMRAP of: BUY IN: 200yrd Burpee Broad Jump (Score A). -one person follows behind with a sandbag carry anyway. -Can only switch athletes at the 10ft marks. Then (Score B) 15 Sandbag Squats-hug position. (A1 holds KB Farmer Carry, A2 Holds Sandbag anyway) 50yrd Synchro KB Farmer Carry Lunge (A1 Left Arm, A2 Right Arm) Weight: 35/18 100 Singles KB Weight 35/18 Sandbag Weight 70lb/ 30lb MB

18min AMRAP of: BUY IN: 200yrd Burpee Broad Jump (Score A). -one person follows behind with a sandbag carry anyway. -Can only switch athletes at the 10ft marks. Then (Score B) -15 Sandbag Squats-hug position. (A1 holds KB Farmer Carry, A2 Holds Sandbag anyway) -50yrd Synchro KB Farmer Carry Lunge (A1 Left Arm, A2 Right Arm) Weight: 35/18 100 Singles KB Weights: 35/18 Sandbag Weight 70lb/ 30lb MB

Freakin' Throwdown 2024

Ended

Location

Divisions

WOD 1 "Wild Wild Wet" (1b)

WOD 1 "Wild Wild Wet"

WOD 1 "Wild Wild Wet"

WOD 1 "Wild Wild Wet"

WOD 1 "Wild Wild Wet"

WOD 1 "Wild Wild Wet"

WOD 1 "Wild Wild Wet"

WOD 1 "Wild Wild Wet"

WOD 1 "Wild Wild Wet"

WOD 1 "Burp and Turf"

Echo Bike WOD 1a

Echo Bike WOD 1a

Echo Bike WOD 1a

Echo Bike WOD 1a

Echo Bike WOD 1a

Echo Bike WOD 1a

Echo Bike WOD 1a

Echo Bike WOD 1a

Echo Bike WOD 1a

WOD 1a Burpee Broad Jumps

WOD 2 (B) "Turf and Burp"

WOD 2 (A) Burpee Broad Jumps

WOD 2 (B) "Turf and Burp"

WOD 2 (B) "Turf and Burp"

WOD 2 (A) Burpee Broad Jumps

WOD 2 (B) "Turf and Burp"

WOD 2 (B) "Turf and Burp"

WOD 2 (A) Burpee Broad Jumps

WOD 2 (A) Burpee Broad Jumps

WOD 2 (A) Burpee Broad Jumps

WOD 2 (A) Burpee Broad Jumps

WOD 2 (A) Burpee Broad Jumps

WOD 2 (A) Burpee Broad Jumps

WOD 2 (A) Burpee Broad Jumps

WOD 2 (A) Burpee Broad Jumps

WOD 2 (A) Burpee Broad Jumps

Echo Bike Floater

“Max and Tax” (WOD 3 Start)

“Push it Real Good” (3B)

"Do More" (3C)

"Do More" (3C)

"Do More" (3C)

"Do More" (3C)

"Do More" (3C)

"Do More" (3C)

"Do More" (3C)

"Do More" (3C)

"Do More" (3C)

"Do More" (3C)

WOD 2 "Burp and Turf"

WOD 2 "Burp and Turf"

WOD 2 (B) "Turf and Burp"

WOD 2 (B) "Turf and Burp"

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