Dynamite Duo!

Onsite Competition for Teams

NOTE: This competition is exclusive to members of CrossFit Tribe, CrossFit Resistance, and CrossFit Nui ONLY.

Welcome CrossFit Tribe, CrossFit Resistance, and CrossFit Nui! 

This will mark the 2nd ALMOST Annual Throwdown between our boxes, and we are proud to welcome CrossFit Nui into the mix this year!

This year's Throwdown will be a partner competition with pairs of the same sex.  There are two divisions: Rx'd and scaled.  The competition will will consist of 3 workouts.  The movements will be released approximately one month beforehand, and the workouts will be released two weeks prior to the throwdown!

Registration for the event will be $35 per pair.  The registration will cover the cost of t-shirts and prizes for the top finishers!  

Teams must register NO LATER THAN Wednesday, April 22nd so we have enough time to put in the order for competitor t-shirts.

Tentative Schedule

7:30am-8:30am Registration/Check-in

8:30am-9:00am WOD Overviews & Standards

9:00am-10:30am WOD #1 - Russian Rapids

10:30am-11:00am Break

11:00am-12:00pm WOD #2 - Choose Your Excalibur

12:00pm-12:30pm Break

12:30pm-2:00pm WOD #3 - No, It's Your Turn

2:00pm-2:30pm Awards Ceremony

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WOD #1 "Russian Rapids"

8min CAP- 
3 rounds for time:
Calorie Row (Men - 20cal, Women - 15cal)
20 Russian KB Swings

Rx (70/53)
Scaled (53/35)

P1 starts on rower, P2 starts on swings.  Partners switch when they are both done, and keep switching until both people have completed 3 full rounds.

Movement Standards:
Russian KB Swings - KB must start below the waist and arms must remain locked out throughout the entire movement.  Fist must clear the height of the chin. 
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WOD #2 "Choose Your Excalibur"

Scaled
6min AMRAP of following complex:
Power Snatch
Hang Power Snatch
Overhead Squat

Rx'd
6min AMRAP of following complex:
Power Snatch
Hang Squat Snatch
Overhead Squat

Pairs pick the weight they want to use for the WOD.  Their score will equal the total weight moved.  For example,  if you use 95lbs and complete 10 full complexes, your score will be 950lbs (95x10)

Movement Standards -
Power Snatch - The barbell must start from the floor and go directly from the ground to overhead in one motion without stopping at the shoulders.  A clean and jerk is not permitted.

Hang Squat Snatch - The athlete may not lower the bar past the knees after bringing the bar down from the power snatch. The barbell must be received in the overhead squat position. A power snatch followed by an overhead squat is permitted.  Only the feet may touch the ground during the lift.

Overhead Squat - The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead.
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WOD #3

"No, It's Your Turn!"

12min CAP - one person moving at a time
50 Power Cleans
40 Pull-ups
30 Front Squats 
20 Shoulder to Overhead
10 Rope Climbs

Rx Male - 155lb Bar, CTB Pull-ups, 12' rope climb (seated start)
Rx Female - 95lb Bar, Pull-ups, 12' rope climb
Scaled Male - 115lb Bar, Pull-ups, 12' rope climb
Scaled Female - 65lb Bar, Jumping Pull-ups, standing rope climb (x2)


Movement Standards
Power Cleans -  The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

CTB Pull-up / Pull-Up - Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom.  For CTB, the chest must clearly come into contact with the bar. For women's RX and men's scaled, touching the chest is not required, but the chin must break the horizontal plane of the bar.

Jumping Pull-ups - A standard height from which to jump will be set for each person.  Standing straight-up and arms full extended overhead, the person's wrist must fully clear the top of the pull-up bar.  When starting each jumping pull-up, bend the knees in order to squat down slightly and fully extend arms.  Jump and pull the chin above the horizontal plane of the bar.

Front Squats - The hip crease must be below the knee at the bottom.  The hips and knees must fully open at the top with the barbell racked on the front of the shoulders.  You can squat clean the first rep from the floor.

Shoulder to Overhead - Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.  A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

Rope Climbs - Athlete must climb to the 12' foot mark and touch the tape with their hand and control yourself down to the floor.  Rope climbs may be performed legless.  For men's Rx, each rep must start from a seated position on the floor and the person must pull themselves up with their arms to standing position.  Once standing you may jump up to grab the rope and complete the rope climb to 12'.  A running start is not permitted.

Standing Rope Climbs - Athletes start lying on their backs with the rope in their hand and their feet directly underneath the rope.  Without moving their feet the athlete must pull them-self to fully standing (body at 90 degree angle) and then when lower themselves back down.  If you move your feet or let go off the rope at any point on the way up or down, the rep does not count.