BC ONE CrossFit Cannock TEAM Throwdown

We are going down to the BC ONE CrossFit Cannock TEAM Throwdown on Saturday 14th July 9am til 4pm.

The running order of the day-

9am registration

10am WOD #1, 11am WOD #2, 12pm WOD #3 1pm lunch, 2pm WOD #4 and 3pm WOD #4

After last workout, time for BBQ and party!! Then LIVE CrossFit Games on a big screen til late!!

Here are the WOD’s

Teams of 4 (2boys 2 girls)

WOD#1 15,12 and 9 reps of KB swings and burpee,

One member starts to work while team mates hold press up position, if teams knees touch the floor the team member who is working has to stop. 15min time cap (24kg for boys, 16kg for girls)

WOD#2 Plate reply is now replace by:
“A plate from ground to over head “any how”.

Using the same weight as the run (20kg boys, 10kg girls) teams will have 4mins per athlete to do as many ground to overheads as they can.

Each athlete will go one at a time and in any order, when the 4min timer runs out and the next block of 4mins start the next athlete can start work. All athletes will have the plates off the floor before the first team member starts. However…… When you have finished your 4mins you CANNOT put the plate down!! All athletes must keep their plate off the floor until all 4 warriors have done 4mins!!

Only rules for holding the plate are NO plates up on shoulders and NO plates balanced on head!! Other than that you can change sides, shake your arms out, hold it on chest with crossed arms etc……

Most reps complete per team wins!

What do we mean by “any how”……

Well, the plate must tap the floor (the edge of the plate is fine if we hold it like a wheel of a car) and go overhead. How you do the bit in the middle is up to you!! You can… snatch, clean and press, squat snatch, you can bend forward, use you legs, dont use your legs!!! Anything goes to get the plate overhead!!

Just tap the floor and then end up over head! (sraight arms and biceps by ears). The plate has to be flat when over head.

WOD#3 1RM Squat clean

You have a time cap of 20 mins to set your best 1rm squat clean, you can do multiple reps but only your best is taken. The total weght combined wins!

WOD#4 Box Jump Madness!!

Working on a 20inch box for all competitors, how many box jumps can you do in 10 mins?? Rotate your guy’s on the box as often as you like, best total wins!

WOD#5…..Well! Can’t say!! But i make this promise to you… everyone will be able to do it!! We have to have a bit of a surprise now don’t we!! Time cap for this WOD will be 30mins….

There is a large carpark for around 40 cars, however i’ve secured the space on the industrial estate right next door and the carpark of the National Tyres which is also 2mins walk away. We will have parking helpers ready to assist on the morning.

They are providing the evening food but you will need snacks for your lunch. A massive ASDA is only 5mins away in the car.

There is water of course on tap plus bottled and energy drinks for sale.

“I’m sure you guy’s have looked into local places to kip for the night, however, we are over 6000 square feet and have plenty of room on the floor if you want to bring a cot bed and crash?? After the beers and CrossFit all night it could be great fun too!! The offer is there for you.”

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