Old Towne Throwdown 2025
About This Competition
Partner up to compete in our Old Towne Throwdown team event! M/M, F/F & Co-Ed teams of 2 will compete in RX, Masters (*minimum age 35+), Intermediate and Scaled divisions. There will be guaranteed cash prizes for RX, plus amazing sponsor prizes across the divisions!
When: November 8th, 2025, heats will begin by 9am.
Where: CrossFit Old Towne, 9045 Highway 178, Olive Branch, MS 38654
Cost: $200 per team (early bird) $250 per team after Oct. 15th, 2025
Workouts TBA. Follow us on social media for updates.
Instagram:
https://www.instagram.com/crossfitoldtowne/ and https://www.instagram.com/cfot_oldtownethrowdown/
Facebook: CrossFitOTandOldTowneFitness
Cancellation: Due to the nature of these events and the uncertainty of Covid-19, there will be no refunds for this event unless it is cancelled by the host, Old Towne Fitness LLC.
If you and/or your teammate can not participate, you can find a replacement and inform us of the changes.
**Registration Deadline to get a free Athlete shirt is Oct. 20th, 2025**
STANDARDS, these are our general Throwdown standards. All movements may/may not be showcased in the 2025 Throwdown. This is just to give you an idea of what division you should be in.
RX Division:
Pistol Squats
Strict Handstand Pushups
Double Unders
Crossovers
Bar Muscle Ups
Toes to Bar
Rope Climb
Run / Bike / Row / Ski
Sandbag 150/100
Snatch 185/125
Deadlift 275/225
Clean 185/125
Thruster 135/95
Overhead Squat 135/95
Shoulder to Overhead 135/95
Handstand walk
Wall Walk
Wall Ball 30/20
Dumbbell Bench 70s/50s
Dumbbell Snatch 70/50
Kettlebell Snatch 70/50
Kettlebell Swing 70/50
Masters & Intermediate:
Goblet Squats
Handstand Pushups
Double Unders
Crossovers
C2B Pullups
Toes to Bar
Rope Climb
Run / Bike / Row / Ski
Sandbag 100/75
Snatch 115/85
Deadlift 225/185
Clean 135/95
Thruster 115/85
Overhead Squat 115/85
Shoulder to Overhead 115/85
Wall Walk
Wall Ball 20/14
Dumbbell Bench 50s/35s
Dumbbell Snatch 50/35
Kettlebell Snatch 50/35
Kettlebell Swing 50/35
Scaled:
Air Squat
Hand Release Pushup
Single Under Jump Rope
Jumping Pullups
Knee Raises
Zombie Rope Climb
Run/Bike/Row/Ski
Sandbag 75/50
Snatch 75/55
Deadlift 185/135
Clean 95/65
Thruster 95/65
Overhead Squat 95/65
Shoulder to Overhead 95/65
Wall Walk (halfway up/to target)
Wall Ball 14/10
Dumbbell Bench 35s/25s
Dumbbell Snatch 35/25
Kettlebell Snatch 35/25
Kettlebell Swing 35/25
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | The Cumbie Crushers | 9 |
| 2 | nuthin but positivity | 10 |
| 3 | Take Me To Church | 15 |
| 4 | Flex Appeal | 20 |
| 5 | Midlife Crisis | 22 |
| # | Athlete | Points |
|---|---|---|
| 1 | Big Backtivities | 8 |
| 2 | Naptime Ninjas | 11 |
| 2 | FIT MAMMAS | 11 |
| # | Athlete | Points |
|---|---|---|
| 1 | Amigbros | 10 |
| 2 | Chris and Tyler | 14 |
| 3 | Mango boys | 16 |
| 4 | No Rep Nation | 18 |
| 5 | The Bald Eagles | 19 |
| # | Athlete | Points |
|---|---|---|
| 1 | Booty and the Beast | 6 |
| 2 | Kip Happens (Just Not to Us) | 11 |
| 3 | Masters of None | 16 |
| 4 | Ain't Got Time | 20 |
| 5 | Mad Hatters | 21 |
| # | Athlete | Points |
|---|---|---|
| 1 | Team Jerk and Twerk | 5 |
| # | Athlete | Points |
|---|---|---|
| 1 | The Quick & The Thick | 7 |
| 2 | T-winning! | 8 |
| # | Athlete | Points |
|---|---|---|
| 1 | The Office: S1 E4 | 5 |
| 2 | Kat & Dawg | 11 |
| 3 | M.I.L.F (MAN I LOVE FITAIDS) | 13 |
| # | Athlete | Points |
|---|---|---|
| 1 | The Swole Patrol | 6 |
| 2 | Feel The Burn | 13 |
| 3 | Chick-fil-A Thieves | 15 |
| 4 | Padawod Partners | 18 |
| 5 | Alvin’s Ducklings | 23 |
| # | Athlete | Points |
|---|---|---|
| 1 | Living Our Beast Life | 12 |
| 2 | Underdogs | 20 |
| 3 | Apple Bottom Cleans | 20 |
| 4 | Savage & Salty | 20 |
| 5 | Nurse Snatch-it | 22 |
| # | Athlete | Points |
|---|---|---|
| 1 | Not That Ginger | 8 |
| 2 | B.B.L | 8 |
| 3 | Over 40 Under Rx | 14 |
Workouts
12 MINUTE CAP
3 ROUNDS FOR TIME
RX
24 Cal Ski Erg
50 Ping Pong Wall Balls (30/20) *Co-Ed will use women’s weight
15 Synchro Line Facing Burpees
MASTERS & INTERMEDIATE
24 Cal Ski Erg
50 Ping Pong Wall Balls (20/14) *Co-Ed will use women’s weight
15 Synchro Line Facing Burpees
SCALED
24 Cal Ski Erg
50 Ping Pong Wall Balls (14/10) *Co-Ed will use women’s weight
15 Synchro Line Facing Burpees
Workout Flow: for 3 total rounds
-at 3,2,1,go… partners will work to complete the calories on the Ski Erg. Can tag in/out as needed
-both partners will work together to complete the Wall Balls. P1 will throw the ball to the target, P2 will catch and then throw to the target, back and forth until reps are completed
-Partners will synchro the line facing burpees
10 MINUTE CAP
6 ROUNDS FOR TIME:
RX
60’ Double Dumbbell Walking Lunge (70s/50s) (15’ increments)
10 Bar Muscle Ups
MASTERS
60’ Double Dumbbell Walking Lunge (50s/35s) (15’ increments)
*Round 1, 3, 5: 10 Chest to Bar Pullups
*Round 2, 4, 6: 6 Bar Muscle Ups
INTERMEDIATE
60’ Double Dumbbell Walking Lunge (50s/35s) (15’ increments)
10 Chest to Bar Pullups
SCALED
60’ Double Dumbbell Walking Lunge (35s/25s) (15’ increments)
10 Pullups (NO butterfly. Jumping is allowed)
Workout Flow: for 6 total rounds
-at 3,2,1,go…. Partners will work one at a time to complete the Walking Lunge, can tag in/out as needed once 15’ is met
-the Lunge must be completed in 15’ increments before partners can swap out. Can hold DBs front rack or farmer style
-MUST cross OVER the line with both feel and STAND UP the lunge to complete the rep
-Partners can swap in/out as needed to complete the BMU/C2B/Pullup portion
2 SCORES
Part A: For time
7 Min Time Cap
RX: Run 2000m on assault runner
MASTERS & INTERMEDIATE: Run 1600m on assault runner
SCALED: Run 1200m on assault runner
-rest 1 minute-
Part B: For combined load
7 Minute running clock
Each partner will Establish a Heavy Clean
Workout Flow:
-At 3,2,1,go.. athletes will work one at a time to complete the prescribed meters, can tag in/out as needed
-Barbell must remain empty until the 1 minute rest is over and final 7 minute clock begins
-Partners can assist in loading the barbell
-Both athletes will be required to attempt the lift
2 SCORES
Part A: For time
7 Min Time Cap
RX: Run 2000m on assault runner
MASTERS & INTERMEDIATE: Run 1600m on assault runner
SCALED: Run 1200m on assault runner
-rest 1 minute-
Part B: For combined load
7 Minute running clock
Each partner will Establish a Heavy Clean
Workout Flow:
-At 3,2,1,go.. athletes will work one at a time to complete the prescribed meters, can tag in/out as needed
-Barbell must remain empty until the 1 minute rest is over and final 7 minute clock begins
-Partners can assist in loading the barbell
-Both athletes will be required to attempt the lift
12 MINUTE CAP
RX
-Buy-in-
90’ Handstand walk (in 15’ unbroken increments)
-into-
21-15-9
Synchro Toes to Bar
Dumbbell Deadlift (70s/50s)
Team box Jump Overs (24”/20”) *both partners will complete the JO one after the other to = 1 rep
-Cash Out-
90’ Handstand Walk (in 15’ unbroken increments)
MASTERS
-Buy-in-
60’ Handstand walk (in 5’ unbroken increments) **Option 90’ weighted bear crawl (50’s/35’s) (unbroken 15’)
-into-
21-15-9
Synchro Toes to Bar
Dumbbell Deadlift (50s/35s)
Team box Jump Overs (24”/20”) *both partners will complete the JO one after the other to = 1 rep
-Cash Out-
60’ Handstand Walk (in 5’ unbroken increments) **Option 90’ weighted bear crawl (50’s/35’s) (unbroken 15’)
INTERMEDIATE
-Buy-in-
90’ Weighted Dumbbell Bear Crawl (50s/35s) (in 15’ unbroken increments) *optional 60’ Handstand Walk | 5’ unbroken increments
-into-
21-15-9
Synchro Toes to Bar
Dumbbell Deadlift (50s/35s)
Team box Jump Overs (24”/20”) *both partners will complete the JO one after the other to = 1 rep
-Cash Out-
90’ Weighted DB Bear Crawl (50s/35’s) (in 15’ unbroken increments) *optional 60’ Handstand Walk | 5’ unbroken increments
SCALED
-Buy-in-
90’ Weighted DB Bear Crawl (35s/25s) (in 15’ unbroken increments)
-into-
21-15-9
Synchro Hanging Knee Raises
Dumbbell Deadlift (35s/25s)
Team box Step Overs (24”/20”) *both partners will complete the SO one after the other to = 1 rep
-Cash Out-
90’ Weighted DB Bear Crawl (35’s/25s) (in 15’ unbroken increments)
Workout Flow:
-At 3,2,1,go…partners will work together to complete the Buy-in, tag in/out as needed. *Athletes MUST complete the movements in the prescribed increments before switching. *15’ or 5’ depending on division
-You will then go into the workout.
-Partners will synchro the T2B/Knee Raises.
-Partners can tag in/out on the DB Deadlifts.
-Partners will do a “you go/I go” style on the Box JumpOvers/StepOvers, P1 will go, then P2 will follow= 1 Rep
-Partners will end with the Cash-out, working together, tagging in/out as needed *Athletes MUST complete the movements in the prescribed increments before switching. *15’ or 5’ depending on division
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Event Details
Closes: Nov 1, 2025
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