CFHY In House Competition TEAMS and WOD Announcements!

It’s on!  If you don’t see your name on a team but signed up (or still want to) OR you’re on a team and don’t want to be- please let Katie know ASAP!!!!  In a twist of events… there are now THREE TEAMS.  You will be on either Katie, Bridget, or the WODFather (Tom)’s team.  We will get started on Saturday, February 13th at 9:00am.

Let the fun begin…

Katie’s Team

Tracey, Ainsley, Marybeth, Erika, Melissa Sennott, Steve K., Chris Johnson, Gary, Craig, Nick

Bridget’s Team

Cara, Melissa Ross, Audrey, Abby D., Abby, Paulie, Justin Scott, Tim Staniels, Jason Parrent, David Quinn, Seth B.

Tom’s Team

Katie Clancy, Lindsay T.,  Susan, Gina, Tara, Cristina, Tim Lewis, Pablo, Jamie, Ed

Individual Workout Announcements

Each individual will perform all three of the following workouts, with their score going to their team’s score.  Although there are RX and Scaled options shown, some additional scaling may be done for individuals via Katie’s discretion.  In addition to these workouts there will also be several “head to head” workouts announced on competition day- these workout will only be done by certain team members and will be picked by team coaches.

At the end of the day a champion will be announced, along with two teams of losers. (Kidding!  It’s going to be a great day and lots of fun no matter what!!!)

WOD #1

“Heartbreaker’s Delight”

RX and Scaled:

30-20-10 Calories (Women: 25/16/8)

15-10-5 Burpees over the Rower (you may jump or step over)

Time Cap: 9 Minutes

*Male athletes will complete 30 calories on the rower, then 15 burpees over the rower.  20 calories/10 burpees, 10 calories/5 burpees.  Female athletes will complete 25 calories/15 burpees, 16 calories/10 burpees, 8 calories/5 burpees).


WOD #2

“Bleeding Love”




Shoulder to Overhead (115/75) 

*25 Double Unders after each round 




Shoulder to Overhead (75/45)

*35 Single Unders after each round


WOD #3

“You’ve Lost that Loving Feeling”

50 KBS (55/35) (35/25)

40 Wall Balls (20/14 to 10/9’) (14/10 to 9′)

30 Box Jumps (24/20) (20/12- step ups permitted)

20 Power Cleans (135/85) (95/55)

10 Thrusters (135/85) (95/55)

Time Cap: 10 Minutes

CFHY In House Throwdown 2016

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