The 5th Annual Derby Day Throwdown will be held on Saturday, May 4th.

All teams will complete 3 workouts, with the top teams continuing on for a championship WOD. This is a same-sex partner competition, with the exception of the new “Just for Fun” division which allows team to be same OR different sex partners. There will be no championship WOD for the Fun division.

All athletes will receive an official competition t-shirt, samples from Broad Brook Brewing and access to on-site massage and physical therapy.

Date: Saturday, May 4, 2019 (8AM-3PM)

Location: Charter Oak CrossFit, 265 Prestige Park Road, East Hartford, CT

Divisions: RX, Scaled, and Just for Fun

Registration: $150 per team + Tax

Register Here

Here are the first 3 Workouts. The championship workout will be released the day of the competition. Athletes will receive all movement standards for all 3 wods at registration on Saturday.

Questions, please email us at CharterOakCF@gmail.com

WOD #1 (Win, Place, Show) – 10 MIN AMRAP

*Athletes will alternate after each complete round

3 Chest to Bar Pull-ups
3 Pull-ups
3 Toes to Bar
2 Box Jump overs (24/20)
2 Burpee Box Jump overs
1 Squat Snatch (115/75)

3 Jumping Chest to Bars Pull-ups
3 Jumping Pull-ups
3 Knee Raises past parallel
2 Box jump overs (24/20)
2 Burpee Box jump overs (24/20)
1 Power Snatch (95/65)

3 Jumping Chest to Bars Pull-ups
3 Jumping Pull-ups
3 Knee Raises past parallel
2 Box jump overs (24/20)
2 Burpee Box jump overs (24/20)
1 Power Snatch (65/35)

WOD #2 (Front Runner) - Total Time 13 mins

3 minutes max reps wall ball shots (30/20)
3 minutes to establish heaviest clean and jerk (each Athlete scored to record heaviest successful lift)
2 minutes max reps wall ball shots (30/20)
2 minutes to establish heaviest clean and jerk (each Athlete scored to record heaviest successful lift)
1:30 minutes max reps wall ball shots (30/20)
1:30 minutes to establish heaviest clean and jerk (each Athlete scored to record heaviest successful lift)

Score A) Total wall ball shots
Score B) Total of weight lifted for each recorded clean & jerk
(Failure to record a successful lift in any segment will affect the team’s overall score)

3 minutes max reps wall ball shots (20/14)
3 minutes to establish heaviest clean and jerk (each Athlete scored to record heaviest successful lift)
2 minutes max reps wall ball shots (20/14)
2 minutes to establish heaviest clean and jerk (each Athlete scored to record heaviest successful lift)
1:30 minutes max reps wall ball shots (20/14)
1:30 minutes to establish heaviest clean and jerk (each Athlete scored to record heaviest successful lift)

Score A) Total wall ball shots
Score B) Total of weight lifted for each recorded clean & jerk
(Failure to record a successful lift in any segment will affect the team’s overall score)

3 minutes max reps wall ball shots (14/12)
3 minutes to establish heaviest clean and jerk (each Athlete scored to record heaviest successful lift)
2 minutes max reps wall ball shots (14/12)
2 minutes to establish heaviest clean and jerk (each Athlete scored to record heaviest successful lift)
1:30 minutes max reps wall ball shots (14/12)
1:30 minutes to establish heaviest clean and jerk (each Athlete scored to record heaviest successful lift)

Score A) Total wall ball shots
Score B) Total of weight lifted for each recorded clean & jerk
(Failure to record a successful lift in any segment will affect the team’s overall score)

WOD #3 (In the Money) - Total Cap 15 mins (2 Scores)

*There will be an 8-minute time cap on Part A. All teams will advance to part B at this time with a per rep remaining penalty to be assessed.

A) Heavy Diane
21-15-9
Deadlifts 255/175 & Handstand Push Ups
(Each athlete will complete 3 reps at a time then tag partner until work is complete)

-Then right into-

B) Annie on a GHD
50,40,30,20,10
Double Unders & GHD sit-ups
(Each Athlete must complete a minimum of 1 rep of each movement for each round)

A) Diane
21-15-9
Deadlifts 155/105 & Hand Release Push Ups
(Each athlete will complete 3 reps at a time then tag partner until work is complete)

-Then right into-

B) Annie
100,80,60,40,20 Single unders
50,40,30,20,10 Ab mat sit-ups
(Each Athlete must complete a minimum of 1 rep of each movement for each round)

A) Diane
21-15-9
Deadlifts 135/85 & Hand Release Push Ups
(Each athlete will complete 3 reps at a time then tag partner until work is complete)

-Then right into-

B) Annie
100,80,60,40,20 Single unders
50,40,30,20,10 Ab mat sit-ups
(Each Athlete must complete a minimum of 1 rep of each movement for each round)

Register Here