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
21-15-9
53lb kettle bell swings
box jumps
Mens Workout #2
Diane
21-15-9
225lb deadlifts
Hand stand push-ups
Ladies Workout #2
Fran
21-15-9
95-pound barbell thrusters
pull-ups
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
Amanda
9-7-5
Ring muscle-ups
Squat snatches 135lb
Ladies Workout #4
Alternating dumbbell snatches 50lb
