160102 Saturday – Intra-Gym Throwdown Tonight!

Our Annual Intra-Gym Throwdown is BACK!  We’re doing a Saturday Night Blow-Out this year.

When: Saturday, January 2nd, 6:00pm – 10:30 PM (and possibly later…)

Where: Diablo CrossFit Pleasant Hill


  • Morning (5:00am – 9:00 am)
  • Mid Day – Alamo – Benicia (9:00am – 4:00 pm)
  • Evening (4:00pm – 9:00pm)

Coaches will be running their designated teams and help you strategize for the workouts. Team dress up is optional but always more FUN.

We will have a food truck for dinner/snacks and drinks to celebrate after we are done.

Context: Competition

Mobility: Hip & Shoulder

Skill Practice Warm Up: none

Strength: 6×2 Front Squat – 12 of 15 (Same weight as Thursday, 6 sets of 2 reps, “across,” same weight for each set)

Super Set: 6×4 strict ring dip or weighted ring dip, last set 4+ reps of kipping (6 Sets of 4 Reps – same weight across).

Metabolic Conditioning: “Fran”

21-15-9 for time (12 min time limit)

Barbell thrusters (Performance: 95lbs, Athletic: 65lbs*, Health: 45lbs)

Kipping Pull-ups* (Health: Ring Rows)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 – 8 minutes

Log your results online by clicking here.

Compare to: November 2, 2015

Coaching Tips: Unless you plan on doing the whole thing unbroken, break up the first round into two or three sets! Start slow and speed up. Don’t waste time (i.e. chalk hands) moving between Thrusters and Pull-Ups. As soon as you drop the bar, jump up and do a few pull-ups, and then rest while chalking up (if needed).

Optional ‘Cash Out’: none

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