604 In-house Throwdown
About This Competition
The 2025 604 Athletics In-house Throwdown is a one day CrossFit competition held on Saturday, Oct 25th from 8am - 4pm. This competition is exclusively for 604 Athletics members, any and all levels of athletes will be welcome and accommodated. Teams will be same gender pairs with 2 divisions available: Rx and Scaled.
You can expect 3-4 workouts throughout the day testing different elements of your fitness and teamwork.
$80/team registration includes:
A full day of judged competition
2 x 604 Athletics T-shirts ($70 value!)
Prizing from our sponsors
A ton of fun with your 604 community!
The “Rx and Scaled” divisions will have similar workouts, modified with weights, movements, and volume suitable to the registered members.
The Rx division would be similar to our regular class programming or CrossFit Open level of challenge.
Rx division team members should have proficiency in:
Chest to bar pull-ups
Handstand push-ups
Ring Dips
Toes to bar
Rope climbs
Dumbbell movements w/ 50/35
Barbell weights you should be able to use in a workout (not your 1RM)
Snatch 135/95
Clean and Jerk 185/125
Deadlift 225/155
(This is not a list of used movements, more of a guideline as to choosing your correct division)
Scaled weighs and movements will be lighter and easier and will be based around the average athletes that have registered. You will also be allowed to modify movements and/or weights as needed in the scaled division. We want this to be a fun, low pressure event, all levels are welcome and encouraged.
If you have any questions or concerns don’t hesitate to reach out.
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Rain or Shine Ice Cream | 12 |
| 2 | Los Granjeros vs ICE: Come Get Us 🇲🇽 🇨🇦 | 13 |
| 3 | Earnest Ice Cream | 15 |
| 4 | Bagels and Barbells | 20 |
| 5 | Los Guapos | 32 |
| # | Athlete | Points |
|---|---|---|
| 1 | Eat-Hynes-get-Jacked | 6 |
| 2 | Two Wongs Don't Make a Right | 12 |
| # | Athlete | Points |
|---|---|---|
| 1 | NADS^2 | 10 |
| 2 | No “Mo” Reps | 14 |
| 3 | #Quadz | 14 |
| 4 | We Should Be Resting | 23 |
| 5 | Wahine Toa | 29 |
| # | Athlete | Points |
|---|---|---|
| 1 | Mads&Har | 10 |
| 2 | Gen Z | 10 |
| 3 | Pints and PRs | 21 |
| 4 | 2 Girls 1 Comp | 21 |
| 5 | To Be Decided | 28 |
Workouts
In 16 mins complete:
Part 1) For time:
25 Snatches
10 Synchro Burpees over the bar
25 Clean and Jerks
10 Synchro Burpees over the bar
25 Thrusters
10 Synchro Burpees over the bar
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Rx: 135/95
Scaled: 95/55
One person working at a time on the barbell, synchronized lateral burpees over the barbell.
Part 2) In remaining time (of 16 mins) each athlete must establish a max lift.
Rx: Snatch
Scaled: Clean & Jerk
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Part 1 score: Time
Part 2 score: Combined best weight lifted
Max weight lifted in Part 2 of event 1:
Rx: Max Snatch
Scaled: Max Clean and Jerk
---
Any style of lift is permitted
Rx Snatch must be one consecutive movement from ground to overhead, power or squat ok.
Scaled C&J may be any style of ground to shoulder + shoulder to overhead.
Complete for time:
Rx&Scaled: 100/80 Calorie Concept 2 Bike Erg
*Damper must be set to 10, No sitting (no seat!)
Event 3: Pulling Problems
Complete for time:
Rx: 4000m/3600m Row
*Athlete off the rower may complete AMRAP of:
Burpee Bar muscle-ups (Each rep = 2s off row time)
Burpee Chest to bar pull-ups (Each rep = 1s off row time)
Scaled: 3600m/3200m Row
*Athlete off the rower may complete AMRAP of:
Burpee pull-ups (Each rep = 2s off row time)
Burpee jumping pull-ups (Each rep = 1s off row time)
---
Athletes may swap places any time they choose.
Points earned off the rower will be deducted from your row time for a final timed score.
Part 1) Skills
Rx: For total reps:
3 min max Doubleunders (every 5 reps = 1 rep)
3 min max Handstand walk (Every 5ft = 1 rep)
Scaled: For total reps:
3 min max Singleunders (every 5 reps = 1 rep)
3 min max Wall walks (Every WW = 1 rep)
----
- Rest 1 min -
Part 2) Drills
Rx: AMRAP in 9 mins:
25 Handstand push-ups (partner must hold deadlift)
25 Toes to bar (partner must hold handstand)
25 Deadlifts (225/155) (partner must hang)
---
Scaled: AMRAP in 9 mins:
25 Dumbbell push press (35/25) (partner must hold deadlift)
25 Hanging knee raise (partner must hold hand plank)
25 Deadlifts (155/105) (partner must hang)
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One person working on reps at a time, reps may only be completed when your partner is in their hold.
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Part 1 Score: Total combined reps
Part 2 Score: Total AMRAP reps
Skills & Drills (Part 2 Score)
9 min AMRAP for max reps
(See Skills & Drills Part 2 for WOD details)
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Event Details
Closes: Oct 25, 2025
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