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smackdown


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smackdown


 
 

COME GET SOME

The South Bay Smackdown is a 1-day, 2 person team CrossFit competition. The Smackdown is meant to be fun and engaging for everyone. Join in on the fun as space is limited. See you at the Smackdown!

 
 
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COMPETE


COMPETE


REGISTER

Go on now! What are you waiting for? Spaces are filling up fast.

WORKOUTS

Get ready for the pain train.

LEADERBOARD

Get up to date stats on heats and scores.

Registration


Registration


 
 
 

Community


Community


Workouts


Workouts


 
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Workout 1 - royal rumble

A) 500m Row

B) 40 Wallballs (20/14)

A) 30 Box Jumps (24"/20")

B) 500m Row

A) 40 Wallballs (20/14)

B) 30 Box Jumps (24"/20")

 

 

Intermediate 

For Time:

A) 400m Row

B) 30 Wall Balls (20/14)

A) 20 Box Jumps ("24/20")

B) 400m Row

A) 30 Wall Balls (20/14)

B) 20 Box Jumps ("24/20")

 

Time Cap- 8:00 

Workout 2 - survivor series

20 Pull ups

10 Bar Facing Burpees

8 Squat Cleans 185/125

20 Pull ups

10 Bar Facing Burpees

6 Squat Cleans 225/155

20 Pull ups

10 Bar Facing Burpees

4 Squat Cleans 275/185

20 Pull ups

10 Bar Facing Burpees

2 Squat Cleans 315/205

 

 

Intermediate

15 Pullups

10 Bar Facing Burpees

8 Cleans 135/85

15 Pullups

10 Bar Facing Burpees

6 Cleans 175/115

15 Pullups

10 Bar Facing Burpees

4 Cleans 205/145

15 Pullups

10 Bar Facing Burpees

2 Cleans 225/165

 

7 min Time Cap

 
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workout 3 - No way out

3 Rounds

Partner 1: 50 Double Unders

                 20 GHD Situps

Partner 2: 10 Snatches 135/95

                 10 Overhead Squats 135/95

 

 

Intermediate

Partner 1: 30 Double Unders

                 20 Straight Leg Situps

Partner 2: 10 Snatches 115/85

                 10 Front Squats 115/85

 

10 min Time Cap

workout 4 - king of the ring

50 Toes to Bar

40 Partner Deadlifts 500/350

3k/2k Assault Bike

20/14 Ring Muscle Ups

 

 

Intermediate

40 Toes to Bar

40 Partner Deadlifts 455/315

40/30 Calorie Assault Bike

40/30 Chest to Bar Pull-ups

 

No Time Cap