London Throwdown Same Sex 3s

RX Intermediate Team of 3 Same Sex
Gym 1971 Stratford, Units 2 & 3 Hutchins Close, E15 2JE

The London Throwdown due to poopular demand brings you a same sex 3's competition aimed at the intermediate / RXd athletes. If you have competed at one of our Mixed sex 4 events then you will know exactly what to expect.

 

 

Male 3 Same Sex 3's Female 3 Same Sex 3's
WOD 1
Score: Time 12 minute time cap

For time:

  • 5000M Bike erg

&

45- 30 - 15

  • Syncro Box Jumps 24/20”
  • Syncro STOH 50/35kg 

 

Time cap: 12 mins

Notes: 

  • 2 Athletes on syncro, 1 on the bike. Athletes can be swapped in as you like.
  • Score is the finish time.
Male 3 Same Sex 3's Female 3 Same Sex 3's
WOD 2
Score: Time 8 minute time cap

GTOH SPEED LADDER

 

For time: 

30 @ 50kg /35kg 

20 @ 65 kg / 42.5  

15 @ 80 kg/ 55 kg 

9 @ 100kg/ 70kg 

3 @ 115kg/ 85kg 

 

Time cap: 8 mins

Male 3 Same Sex 3's Female 3 Same Sex 3's
WOD 3
Score: Time 10 minute time cap

For time:

 

2000m / 1600m Row

 

EMOM - 3 Syncro devils press (mens 22.5kg/ 20kg/ 15kg) ( women's 15kg/ 12.5kg/10kg )

 

Front rack hold 60/40kg Whilst row is happening 

 

Time cap: 10 mins

 

Male 3 Same Sex 3's Female 3 Same Sex 3's
WOD 4A
Score: Rounds + Reps 20 minute time cap

AMRAP 15

Syncro 30 Wall balls 1 x 12kg @9ft + 1 x 9kg 10ft / 1 x 9kg @9ft + 1 x 6kg @ 10ft

Syncro 15 Pull Ups

 

Notes:

*2 Athletes working 1 resting, change as required.

*Every time you change movement 1 athlete completes 25 double unders

1 round = 30 / 25 / 15 / 25 

 

Male 3 Same Sex 3's Female 3 Same Sex 3's
WOD 4B
Score: Weight (kg) 4 minute time cap

3RM Overhead Squat

Note: Barbell taken from the floor

21/03/20228:35am

Good Morning TCs

I hope you are looking forward to what will be another awesome event in Stratford this Sunday. The HeatS Schedule is now LIVE...

Can Team Captains please prompt your other 2 team mates to complete their athlete waivers ASAP. Use this link for guidance:

http://help.throwdownhub.io/en/articles/5490540-managing-your-team

As always you can expect some challenging but fun workouts on Sunday. Please bring your skipping ropes.

Thanks

Martin

 

 

Main Gym
Sunday 3rd Apr 2022
Lane 1
Team Might Quit
Lane 2
Motion Training
Lane 3
Waddle t Boozer
Lane 4
Sunbury Dragons
Lane 5
Flexual Healing
Lane 6
CrossFit Medway
Lane 1
Scrambled Legs and Aching
Lane 2
Crossfit Tootham
Lane 3
CrossFit Heathrow green
Lane 4
Chalk dirty to me
Lane 5
3GBS
Lane 6
Sunbury Masters
Lane 1
Old enough to know better too stubborn to quit
Lane 2
CrossFit heathrow T1
Lane 3
NWK RAN
Lane 4
Two Tails Crossfit
Lane 5
Sunbury OG
Lane 6
LifeZone Rejects
Lane 1
Power Buff Girls
Lane 2
Power Raedas
Lane 3
FORTITUDE
Lane 4
Trouble Unders
Lane 5
Brandville Box
Lane 6
No Jerks Allowed
Lane 1
CrossFit Medway Ladies
Lane 2
NWK AKA
Lane 3
Hangry Birds
Lane 4
Locker27
Lane 5
Barbells Angels
Lane 6
NewWave CrossFit
Lane 1
The BarbeLLLes
Lane 2
Heathrow Senoritas
Lane 3
Bee Sting Amigos
Lane 4
WOD did we get into
Lane 5
CrossFit Heathrow- Bold Brave Badass
Lane 6
Team Hale
10:32
Interval
Lane 1
Team Might Quit
Lane 2
Motion Training
Lane 3
Waddle t Boozer
Lane 4
Sunbury Dragons
Lane 5
Flexual Healing
Lane 6
CrossFit Medway
Lane 1
Scrambled Legs and Aching
Lane 2
Crossfit Tootham
Lane 3
CrossFit Heathrow green
Lane 4
Chalk dirty to me
Lane 5
3GBS
Lane 6
Sunbury Masters
Lane 1
Old enough to know better too stubborn to quit
Lane 2
CrossFit heathrow T1
Lane 3
NWK RAN
Lane 4
Two Tails Crossfit
Lane 5
Sunbury OG
Lane 6
LifeZone Rejects
Lane 1
Power Buff Girls
Lane 2
Power Raedas
Lane 3
FORTITUDE
Lane 4
Trouble Unders
Lane 5
Brandville Box
Lane 6
No Jerks Allowed
Lane 1
CrossFit Medway Ladies
Lane 2
NWK AKA
Lane 3
Hangry Birds
Lane 4
Locker27
Lane 5
Barbells Angels
Lane 6
NewWave CrossFit
Lane 1
The BarbeLLLes
Lane 2
Heathrow Senoritas
Lane 3
Bee Sting Amigos
Lane 4
WOD did we get into
Lane 5
CrossFit Heathrow- Bold Brave Badass
Lane 6
Team Hale
12:00
Interval
Lane 1
Team Might Quit
Lane 2
Motion Training
Lane 3
Waddle t Boozer
Lane 4
Sunbury Dragons
Lane 5
Flexual Healing
Lane 6
CrossFit Medway
Lane 1
Scrambled Legs and Aching
Lane 2
Crossfit Tootham
Lane 3
CrossFit Heathrow green
Lane 4
Chalk dirty to me
Lane 5
3GBS
Lane 6
Sunbury Masters
Lane 1
Old enough to know better too stubborn to quit
Lane 2
CrossFit heathrow T1
Lane 3
NWK RAN
Lane 4
Two Tails Crossfit
Lane 5
Sunbury OG
Lane 6
LifeZone Rejects
Lane 1
Power Buff Girls
Lane 2
Power Raedas
Lane 3
FORTITUDE
Lane 4
Trouble Unders
Lane 5
Brandville Box
Lane 6
No Jerks Allowed
Lane 1
CrossFit Medway Ladies
Lane 2
NWK AKA
Lane 3
Hangry Birds
Lane 4
Locker27
Lane 5
Barbells Angels
Lane 6
NewWave CrossFit
Lane 1
The BarbeLLLes
Lane 2
Heathrow Senoritas
Lane 3
Bee Sting Amigos
Lane 4
WOD did we get into
Lane 5
CrossFit Heathrow- Bold Brave Badass
Lane 6
Team Hale
13:40
Interval
Lane 1
Team Might Quit
Lane 2
Motion Training
Lane 3
Waddle t Boozer
Lane 4
Sunbury Dragons
Lane 5
Flexual Healing
Lane 6
CrossFit Medway
Lane 1
Scrambled Legs and Aching
Lane 2
Crossfit Tootham
Lane 3
CrossFit Heathrow green
Lane 4
Chalk dirty to me
Lane 5
3GBS
Lane 6
Sunbury Masters
Lane 1
Old enough to know better too stubborn to quit
Lane 2
CrossFit heathrow T1
Lane 3
NWK RAN
Lane 4
Two Tails Crossfit
Lane 5
Sunbury OG
Lane 6
LifeZone Rejects
Lane 1
Power Buff Girls
Lane 2
Power Raedas
Lane 3
FORTITUDE
Lane 4
Trouble Unders
Lane 5
Brandville Box
Lane 6
No Jerks Allowed
Lane 1
CrossFit Medway Ladies
Lane 2
NWK AKA
Lane 3
Hangry Birds
Lane 4
Locker27
Lane 5
Barbells Angels
Lane 6
NewWave CrossFit
Lane 1
The BarbeLLLes
Lane 2
Heathrow Senoritas
Lane 3
Bee Sting Amigos
Lane 4
WOD did we get into
Lane 5
CrossFit Heathrow- Bold Brave Badass
Lane 6
Team Hale
16:20
Interval
Location