Let’s give a big shout out to Daniel, Katie, Julie, Mike, and Greg who officially qualified for the O.C. Throwdown over the weekend. Three weeks of online qualifiers combined with three brutal workouts tested the field’s limits. Only the top 60 Men and Women, as well as the top 12 Masters athlete’s could qualify for this competition. The field covered several thousand talented CrossFitters making it extremely difficult for anyone to qualify. The O.C. Throwdown is the only individual CrossFit competition outside of the CrossFit Games where you will find many Game’s athlete’s competing as well. It is said to be the biggest Individual competition next to the CrossFit Games and will be Mike and Dan’s third trip along with Greg and Katie’s second. This competition will take place January 12 – 13, 2013 inside the Hangar of the O.C. Fairgrounds. It will be a heck of a spectacle where you will get to watch 5 of your very own compete on a massive stage. Tickets will go on sale shortly and we will post the link for you all to join in on the action. We hope many of you decide to make the journey down to cheer on your box mates. It’s gonna be one heck of a show!!
DANIEL TROMELLO (9TH OVERALL)
KATIE CROWE (9TH OVERALL)
JULIE ADAMS (29TH OVERALL)
GREG SMILEY (2ND OVERALL)
MIKE TROMELLO (43RD OVERALL)
GIVE THESE ATHLETE’S A WARM CONGRATULATIONS WHEN YOU SEE THEM!!
WARM UP:
500 M. Row (Easy)
500 M. Row (Mod.)
500 M. Row (Sprint)
LIFT:
Front Squat
2 Rounds
7 @ 65%
5 @ 75%
3 @ 85%
*If you did not max last week you may do so today.
WOD:
“Filthy 50”
For time:
50 Box jump (24/20) (20/12)
50 Jumping pull-ups
50 Kettlebell swings (35/26) (26/18)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35) (35/12)
50 Back extensions
50 Wall ball (20/14) (16/10) (10/6)
50 Burpees
50 Double unders (150 Singles)
POST WOD:
Shoulder Mobility
