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A full post about the awesome “Under the Lights” Throwdown competition between Rocky Lake Crossfit, Crossfit Ironstone and Blended Athletics will be coming soon, but for now I wanted to share some of the pics I look of the Rocky Lake Crossfit team during competition. They did an amazing job!

“Under the Lights” Throwdown Workouts

The format was simple. 4 workouts were put into a hat for the guys, 4 into a hat for the ladies. A workout from each was drawn. Each team then had 2 minutes to decide which team member would do the selected workout. They then had 5 minutes to warm up before the workout began.

Mens Workout #1

1000m row

Ladies Workout #1

53lb kettle bell swings
box jumps

Mens Workout #2


225lb deadlifts
Hand stand push-ups

Ladies Workout #2


95-pound barbell thrusters

Mens Workout #3

2 rounds
30cal AirDyne
15 overhead squats 115lb

Ladies Workout #3

AMRAP 6 minutes
30 double unders
15 snatches 55lb

Mens Workout #4


Ring muscle-ups
Squat snatches 135lb

Ladies Workout #4

Alternating dumbbell snatches 50lb

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