Renae Andrews is officially the first registered athlete for the November 2nd event!

Also – April 20 RX’d winners – if you will be competing then please let me know. If your teammate was not a winner of our April event, your team only be charged $75.

Check here to preview what might included in the November 2nd WODs:

You Asked For It:

We made it happen. Registration is now open!

Divisions:

We will be offering three separate coed – two member team – divisions.  Elite, RX and Scaled.

Location:

6301A Richmond Highway
Alexandria, VA 22306
703.346.8828

The Capital Throwdown boasts plenty of parking, nearby restaurants and hotels, and is just minutes away from Ronald Reagan Washington National Airport (DCA).

What’s Included:

In addition to participation in ALL WODs at the Capital Throwdown, athletes will receive an event tee shirt.

*Competitors must fully register at least 3 weeks in advance to receive a free Tee Shirt.

ROAD TRIP – TAILGATE – COMPETE – SUPPORT

RX’D MALE/MALE:

First Place: Team = Black Thunder/White Lightening; Affiliate = Capital CrossFit Alexandria; Members = John Gallemore & Sean Trent
Second Place: Team = Gnarly Goats; Affiliate = CrossFit Blue and Gold; Members = Ben Herbold & Ben Freedman
Third Place: Team = The Consultants; Affiliate = CFV; Members = David Poettcker & Kai Sorensen

RX’D COED:

First Place: Team = CrossFit Frederick; Affiliate = CrossFit Frederick; Members = Marcy Kopp & Ryan Bateman
Second Place: Team = Vikings; Affiliate = Capital CrossFit Alexanddria; Members = Karolin Nilsson & Rob Howe
Third Place: Team = WOD Squad; Affiliate = CrossFit IWF; Members = Lisa Mealey & TJ Nairn

RX’D FEMALE/FEMALE:

First Place: Team = H.A.M.; Affiliate = CrossFit Woodbridge; Members = Shannon Class & Brittany Alexander
Second Place: Team = CFOT; Affiliate = CrossFit Oldtown; Members = Melissa Lopes & Gracie Chung
Third Place: Team = Kettlebell Bombshells; Affiliate = Capital CrossFit Loudoun; Members = Danielle Coghlan & Jennifer Shepherd

SCALED MALE/MALE:

First Place: Team = CrossFit IWF; Affiliate = CrossFit IWF; Members = John Creveling & Jimmy Arkin
Second Place: Team = The B-Team; Affiliate = HCPD CrossFit; Members = Brandon Coates & Joe Morgello
Third Place: Team = Bench Trial; Affiliate = Outlaw CrossFit & Hercules CrossFit; Members = Michael Anslow & Rommel Hueck

SCALED COED:

First Place: Team = Beauty and the Beast; Affiliate = CrossFit Balance; Members = Kristos Kowgios & Amelia Wolf
Second Place: Team = Jerkin and Burpin; Affiliate = CrossFit South River; Members = Stephanie Dyer & Michael Coombs
Third Place: Team = Mega-Boom; Affiliate = CrossFit Praxis; Members = Megan Davey & Bryan Eberwein

SCALED FEMALE/FEMALE:

First Place Tie: Team = TeamRxNextYear; Affiliate = CrossFit Frederick; Members = Kristen Vance & April Zatkovic
First Place Tie: Team = We Ditched Our Husbands; Affiliate = CrossFit Woodbridge; Members = Tamiko Tabalno & Stephanie Bullman
Third Place: Team = Stronger! than Kelly Clarkson; Affiliate = CrossFit Balance; Members = Debra Prosnitz & Sam Coceano

SCOREBOARD:

You can also visit the Scoreboard for additional results.

THE DIZZY BAT RACE:

For Our ‘Special Prize’: Dave Delacruze & Rob Balanon

PICTURES:

You may have noticed the owner – Jeremy Lafreniere – walking around taking tons of pictures. You can access the full resolution copies HERE. Download your favorite pictures from past events too. No watermarks, no cost, no joke. Enjoy!

Check HERE for Live Scoring from today’s Capital Throwdown!

Spectator’s Fee = $10 Cash
Arrival Time = BEFORE 8AM
McDonald’s Parking Lot = Anywhere but there…
Waiver = Please fill out our waiver in advance and bring it with you to registration to save some time! Link to it HERE.

WOD #1

2:00 minutes per station.

Only one athlete may work at a time.

Station #1
Max Rope Climbs (Rx’d) 4:1 Rope Climbs (Scaled)
*Athletes must touch the knot at the top of the rope and may not dismount until the feet have touched the tapeline at the bottom. For the scaled teams the rope climbs will be done by lying on the floor and pulling themselves up hand-over-hand to a standing position.

:20 Second transition

Station #2
10 meter Farmers Walk 75#/55# (Rx’d) 55#/35# (Scaled)
(one kettlebell in each hand for RX’d teams)
(one dumbbell in each hand for scaled teams)
*Completion of each 10 meter walk counts as one rep. Both feet must cross the line for the rep to count.

:20 Second transition

Station #3
Sandbag Step-Up 24″/20″ — 45#/25# (Rx’d) 24″/20″ — 25#/0# (Scaled)
*Sandbag may not touch the floor during the two minutes or 10 burpee penalty is incurred. Must reach full extension at the top of the box.

:20 Second transition

Station #4
Dummy Bag Slam 100#/70# (Rx’d) 70#/45# (Scaled)
*The dummy must be lifted above the waist and pause on the shoulder (in standing position) for a second before you can slam it down. You may slam it down in front of the body or over the shoulder.

:20 Second transition

Station #5
Bench Press 185#/115# (Rx’d) 135#/85# (Scaled)
*Barbell must touch the chest and elbows must achieve full lock out at the top of the rep.
**Points are awarded by accumulated reps from each station.

WOD #2

10 minute AMRAP of:
20 Deadlifts #225/#155 (Rx’d) 155#/115# (Scaled)
40 GHD Sit-Ups Rx’d 40 Abmat (Scaled)
80 Double Unders Rx’d 200 Singles (Scaled)
*Deadlift: Full extension of the knees and hips must be met. Shoulders must be behind the bar upon full extension.
**GHD Sit-Ups: Athletes must touch at least one hand on the plate at the bottom. At least one hand must touch the pad (locking in ankles) in front of you at the top of the rep.
***Double Unders: The rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, no attempts will be counted.
****Points are awarded by total reps completed.

WOD #3

7 minute AMRAP of:
With a partner and one barbell: (except for mixed teams there will be a barbell for the male and female)
1 Squat Clean 165#/115# (Rx’d) 135#/85# (Scaled)
2 Squat Clean 165#/115# (Rx’d) 135#/85# (Scaled)
3 Squat Clean 165#/115# (Rx’d) 135#/85# (Scaled)
*Hip crease below the knee for the squat, full hip extension at the top of the clean
**One athlete works while the other rests. If Josh and Matt are partners, Josh does one rep then Matt does one rep. Josh does two reps and then Matt does two. Josh does three reps and Matt does three reps. That is one round. They would then repeat the same sequence, 1.2.3…1.2.3…
***Partial rounds count. Score as complete rounds + extra reps (i.e., 4+6=18 reps).4 rds. =12 reps plus partial 6 reps for a total of 18 reps.
****Points are awarded by total reps completed.

WOD #4

For Time: (15 time minute cap). This will be relay style; each athlete will be responsible for one run and one “Nasty Girl”.
290 Meter run
*Athletes must run around the cone at the checkpoint. Athlete 1 may run before or after Fran.

“Fran”
21-15-9
Thrusters 95#/65# (Rx’d) 65#/45# (Scaled)
Pull-Ups
*For the Thruster: the bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
**For the Pull Ups: Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.
290 Meter Run
***Athletes must run around the cone at the checkpoint. Athlete 2 may run before or after Grace.

“Grace”
30 Clean & Jerks 135#/95# (Rx’d) 95#/65# (Scaled)
*The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If the jerk is missed but brought back to the front rack, the Athlete may re-attempt the jerk from there without taking the barbell back to the floor.
**Points are awarded by fastest time completed. There will be a one second penalty for every rep not completed within the time cap.

Here are 49 of the registered teams. Still waiting on info from some:

Gnarly Goats | The Flint Tropics | The Consultants | Black Thunder – White Lightning | Wacky Waving Inflatable Arm Flailing Tube Men | SnatchMasters | Tripodders | Team Cetro | The Abusement Park | No Quit | Team Captain Crunch | Team No Glove, No Love | Deep Six | The Broseph’s | RU FIT | WOD Squad | CrossFit Praxis | Pistol Blaney’s | Mr. & Mrs. Smith | Crossfit Frederick | Beast Academy Alpha | Beast Academy Bravo | Beast Academy Charlie | Danger Mountain | Machines Against The Rage | WOD you mean no rep? | Vikings | Team Defcon | The Top Guns | Lady Goats | Kettlebell Bombshells | Peppy Flask | Team Jailbait | Bench Trial | The B-Team | Thunder Monkeys | FSU | CrossFit IWF | Elite Yogging | Team Sparta | Mega-Boom | WOD Hard! | Jerkin and Burpin | Team Minions | Beauty and the Beast | Stronger! than Kelly Clarkson | TeamRxNextYear | We Ditched our Husbands | Zero Dark Burpee

Hey honey, can you get me a beer?

It’s another CrossFit Competition for the Mid-Atlantic Region…

• $1,800 in cash prizes!
• An additional “special” prize for our Bonus WOD!
• Prizes from our sponsors!
• Therrien Waddell DEMOLISHING walls to add space!
• Capital Throwdown staff and volunteers hard at work adding the “friendly and fun for all levels” finishing touches!

April 20th, 2013 – Loudoun, VA – Only $120/Team

There are still slots available. Our cutoff for registration is April 18th, 2013.

ROAD TRIP – TAILGATE – COMPETE – SUPPORT

Therrien Waddell DEMOLISHING Walls! They are sponsoring the Throwdown and making more room for our competitors and spectators!

We are getting closer to our new site being completed, but our new name is Capital Throwdown!

The Capital Throwdown is ON!

Registration begins today today!

Needed:
We are looking for volunteers and judges for The CapitalThrowdown.  Please contact us HERE if you would like to assist as either a volunteer or a judge.

Volunteers and Judges will receive free admission and a staff t-shirt.