Welcome to the 3rd Annual Crossfit Somers College Football Throwdown in Honor of “Gram”  Natalie Loccisano and a Fundraiser for Pancreatic Cancer will be held on

October 8, 2016

This year there will be Teams of 2 (Guy-Girl)
Teams are to choose which College Football team they want to represent.
RX and Scaled Divisions

Each team will compete in 3 Wods with the Top 3 Teams will compete in the Finals
WOD’s will be announced before the event
RX will be 95/65 and be to move large loads over broad domains quickly
Scaled will be 75/55 and be able to move smaller loads!!

 

THIS YEAR THINGS WILL BE A BIT DIFFERENT…..THIS IS GOING TO BE AN OUTDOOR EVENT.  THE WODS WILL ALL BE HELD  AT AN OUTDOOR VENUE, NOT AT CFS.  THERE WILL ALSO BE SOME UNCONVENTIONAL ELEMENTS TO THE TRADITIONAL CROSSFIT COMPETITION.  SO TRAIN FOR THE UNEXPECTED!

 

Cost is $100 Per Team
Check in will be at 8:00 am
Rules and Regulations at 8:30am
WOD 1 starts at 9:00 am

https://www.eventbrite.com/e/crossfit-somers-3rd-annual-throwdown-tickets-27156459702

 

Email info@crossfitsomersx.com with questions/concerns and to register
There is a team limit so get your teams in ASAP

The event will run rain or shine, there are inddor accommodations if mother nature doesn’t cooperate

Hope to see you all here for an amazing day of WODs for a great cause

WORKOUTS FOR 3RD ANNUAL THROWDOWN

 

WOD 1
42-30-18
THRUSTERS 95 / 65
BOX JUMPS  24 / 20

 

WOD 2  CHIPPER
80 SIT-UPS
6 FARMERS  40/25  40 YARDS
OVERHEAD MED BALL TOSS  20LB  200 FEET
20 TANDEM BURPEE DEADLIFTS  305LB UNEVEN BAR

 

WOD 3
7 MIN AMRAP
WORMSTYLE WALKING LUNGES  95 LB   10/20 YARDS
THEN BACK TO START
10 PASSOVERS AT EACH 10/20/RETURN TO START
SUICIDE SPRINT   10/20 YARDS  ALTERNATING

 

VIDEO DEMONSTRATIONS ARE TOO FOLLOW

WOD 2
Farmers carries are performed with Water Jugs
MED BALL TOSS,   Alternating Toss overhead for a total of 200 feet
Burpee Deadlift,  uneven weight on bar, full lock out together, chest leaves bar together

WOD 3
Bar is on your shoulders, facing same direction perform walking lunges to 10 yard mark,
then pass the bar 10 times overhead, shoulder to shoulder, then lunges again.

Once team returns to start, alternate a suicide sprint of 10 and 20 yards