Countdown to The Throwdown for Autism!
Mark your calendars for May 14th! CrossFit Nolensville presents the 3rd Annual Throwdown for Autism! Proceeds will benefit Autism Tennessee. This will be a one-day event consisting of 4 indoor workouts.
TFA2016 will be held at the Mill Creek Brewery located in good ole Nolensville, TN. Mill Creek Brewing Co has a huge 27,000sf facility in which all workouts will take place. Incase you were wondering, there will be beer... lots of it!
This is a team event, with each team consisting of two athletes. There will be three divisions Male/Male, Female/Female, and Male/Female. TFA is an RX ONLY competition, but like last year there will be scaling options. We will be doing some of the same movements if you cannot complete 90% of the movements and weight below then I would not recommend signing up.
**UPDATED 4/16/16**
MOVEMENT LIST FOR TFA2016
- Assault Bike for Calories - Clean (Power or Squat) 115/75#
- Pull-Ups (Scaled with bands) - Toes-2-Bar
- Farmers Carry (Weight is TBD) - Box Jumps - Wall Balls 20/14#
- Bar Facing Burpees - KB Snatch 53/35# - Thruster 95/65#
- Hand Release Push Up - Double Unders - Deadlift
WOD#1 "Assault Cleans"
14m AMRAP
50 Assault Bike Calories
30 Cleans 115/75#
40 Assault Bike Calories
24 Cleans 135/85#
30 Assault Bike Calories
18 Cleans 155/105#
20 Assault Bike Calories
14 Cleans 185/125#
20 Assault Bike Calories
12 Cleans 225/145#
Max Effort Assault Bike Calories
*There is no tiebreaker for this WOD.
*Score is total number of reps.
*Calories on the bike can be split up any way you choose, however both athletes must contribute at least one calorie per round except for the max effort round.
*The reps on the cleans must be alternating one by one between the two athletes. If at any time an athlete cannot continue with the cleans and breaks the alternating cycle that athlete cannot contribute to anymore cleans for the remainder of the workout, but they can still continue with the bike.
*You will be responsible for changing your own weight. You do not have to wait for the weight to be changed to start the bike. You cannot get on the bike, even if its just resting, until all the cleans are done.
WOD#3 "What The Thruster"
For TIme (12 minute cap)
1000m Row
200 Double Unders
60 Thrusters 95/65#
50 Box Jump Over 24/20"
60' Front Rack Walking Lunge 95/65#
*There is no tiebreaker for this WOD.
*One person working at a time
*Must complete all reps of movement before you move on to the next
*Share reps on all movements except for FRL
*Each athlete will complete 60' of lunges. Workout ends when second athlete completes the lunges.
WOD#2 "Push-Pull-Kick"
13m AMRAP
12 Wall Balls 20/14#
10 Alt. KB Snatch 53/35#
8 Toes-2-Bar
*There is no tiebreaker for this WOD.
*Score is total number of reps.
*One partner working at a time alternating each round.
*The working athlete must finish the full round before the next athlete can start a new round.
WOD#4
WOD 4-A
5mins to EST 3RM S2OH
WOD 4-B
2m AMRAP:
Burpee on Plate
WOD 4-C
4m AMRAP:
40m KB Farmers Carry 70/53#
40m Sprint
*Each workout will be scored seperate*
*WOD 4-A: Each team will have 5 minutes to establish a 3RM shoulder to over head. Bar must start from the ground without weight. The bar needs to be in the front rack position when starting the S2OH. Change and add weights as needed.
Score = Combined weight between the two athletes.
*WOD 4-B: Each partner is required to 6o seconds of work. You must designate a partner for minute 1 and minute 2.
Score = Total combined burpees
*WOD 4-C: Relay style... Athlete 1 will start with the farmers carry down, once they reach the 40m mark they will set down both KB then will sprint back to the start line. Once athlete 1 has crossed the start line athlete 2 will sprint down to the 40m mark, pick up the kettlebells, and proceed back to the start line with a farmers carry.
1 Round = Down and Back
Score = Completed Rounds + Reps
