Hale-707 Throwdown

Hale / 707 Throwdown

Saturday, April 29th



Our annual super fun throwdown with our friends from CrossFit Hale is here again!!!

Save the date, and get ready to participate!  It’s just like our in-house comp – Fun, non-intimidating, and encouraging environment.

We encourage full participation, and we can scale and modify as needed.  This throwdown really is meant for everyone! No excuses here!  We want YOU to come play with us! 😉

There is an optional COSTUME CONTEST, as well, and the only requirement to win is that you have to wear the costume during the workouts. But, if you want to wear a costume to the event, and then take it off during the workouts, that is obviously totally okay, too (You just won’t be in the running for the awesome prizes)!

IF YOU’D LIKE TO HELP JUDGE, please email Coach Kara at kara@crossfit707.com.  Thank you!

TO SIGN UP, please email Coach Jay at CrossFit Hale at Jay@crossfithale.com






WOD for MONDAY 041717:

Warm Up:


:30 on / :10 off

DU’s / Singles

Primals w/ push up

Lateral Lunges

R-leg Shin Tissue Prep w/ PVC

L-leg Shin Tissue Prep w/ PVC

KB Goblet Squats

Thoracic Roll Out

Strict Press w/ empty barbell


“The Incredible Shrinking Bear”

15 min AMRAP

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Push Presses

5 Back Squats


From 0:00 to 4:59 Working load is 45% of 1 rep max Deadlift

From 5:00 to 9:59 Working load is 35% of 1 rep max DL

From 10:00 to 15:00 Working load is 25% of 1 rep max DL



Shoulder Rocks with Plate

5 x 7-10




Project 707

10 min EMOM

ODD – 5-8 Strict Pull ups @ your best level

EVEN – 5 Bench Press @ @ 65%