Stand Firm CrossFit, Team Champions of the 6th Annual HWY 40 Throwdown,(not pictured Matt, Dave and Phil).
What a tremendous day it was at the 6th Annual Hwy 40 Throwdown. Many thanks to WHC CrossFit in Craig for hosting a quality event. What an awesome venue, right on main street, with lots of room for the competition. The workouts were varied and fun, yet challenging as well.
Congrats to the 18 Stand Firm CrossFit athletes that competed and defended the GOLDEN KETTLEBELL. It was an extremely tight competition with only 3 points separating the top three gyms in the end. That meant that every rep from every one of our 9 teams mattered.
We also had a great bunch of supporters who watched and cheered the athletes on. Thanks, everybody who took part in the Throwdown. For more pictures click HERE.
Warm-up: Coaches Choice
Strength: Hang Power Clean
4 Reps of Hang Power Clean EMOM for 8 min.
Build to the weight you will open with for the workout.
WOD: ON AND ON
For time:
2 Rounds:
5 Hang Power Cleans 135/95
25 Double Unders
Then
400m Run
3 Rounds:
5 Hang Power Cleans 115/85
25 Double Unders
Then
400m Run
4 Rounds:
5 Hang Power Cleans 95/65
25 Double Unders
Then
400m Run
5 Rounds:
5 Hang Power Cleans 75/55
25 Double Unders
Time Cap: 20 min.
Icing: 5 heavy Squat Clean singles.