Freakin' Throwdown 2024

Brought to you by:
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

Date

Saturday, May 11th at 8:00 AM EDT
- until -
Saturday, May 11th at 7:00 PM EDT

Location

Divisions

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
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
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
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

WOD 1 "Wild Wild Wet" (1b)

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.

WOD 1 "Wild Wild Wet"

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.

WOD 1 "Wild Wild Wet"

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

WOD 1 "Wild Wild Wet"

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

WOD 1 "Wild Wild Wet"

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)

WOD 1 "Wild Wild Wet"

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

WOD 1 "Wild Wild Wet"

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

WOD 1 "Wild Wild Wet"

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

WOD 1 "Wild Wild Wet"

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

WOD 1 "Burp and Turf"

NOVICE 4 Person Teams: 18min AMRAP of: 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. 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) -50 Jump Ropes (singles) Sandbag Weight 70lb/ 30lb MB

Echo Bike WOD 1a

4 Minute AMRAP: -Echo Bike Sprint for Cals

Echo Bike WOD 1a

4 Minute AMRAP: -Echo Bike Sprint for Cals

Echo Bike WOD 1a

4 Minute AMRAP: -Echo Bike Sprint for Cals

Echo Bike WOD 1a

4 Minute AMRAP: -Echo Bike Sprint for Cals

Echo Bike WOD 1a

4 Minute AMRAP: -Echo Bike Sprint for Cals

Echo Bike WOD 1a

4 Minute AMRAP: -Echo Bike Sprint for Cals

Echo Bike WOD 1a

4 Minute AMRAP: -Echo Bike Sprint for Cals

Echo Bike WOD 1a

4 Minute AMRAP: -Echo Bike Sprint for Cals

Echo Bike WOD 1a

4 Minute AMRAP: -Echo Bike Sprint for Cals

WOD 1a Burpee Broad Jumps

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.

WOD 2 (B) "Turf and Burp"

3 Person Rx, Intermediate & Masters: 18min AMRAP of: 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. 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) -50 DBU Sandbag Weights: RX, Intermediate & Masters: 100lb/70lb.

WOD 2 (A) Burpee Broad Jumps

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.

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