CAP CROWN Throwdown

CAP CROWN Throwdown CQ's battle for the fittest crown. A functional fitness competition created by locals, for locals.

Competing isn’t always about the ‘competition’ for a lot of people! It’s about having fun, pushing your limits with your...
10/05/2024

Competing isn’t always about the ‘competition’ for a lot of people! It’s about having fun, pushing your limits with your friends and supporters! Surround yourself with others who will push you to be the best version of you!
📸

Who wore the crown in 2024 👑👑
29/04/2024

Who wore the crown in 2024 👑👑

We are kicking things off early to be done early 🤩Silver Grill will be set up serving hot coffee & breaky burgers/wraps ...
24/04/2024

We are kicking things off early to be done early 🤩

Silver Grill will be set up serving hot coffee & breaky burgers/wraps ☺️

SNATCHES & LADDERS4 part score – each for reps.3:00 work – 1:00 rest x 4Part A)18 snatches weight 115 sync box jump over...
14/04/2024

SNATCHES & LADDERS
4 part score – each for reps.
3:00 work – 1:00 rest x 4
Part A)
18 snatches weight 1
15 sync box jump overs
- max toes 2 bars
Part B)
14 snatches weight 2
13 sync box jump overs
- max handstand push ups
Part C)
10 snatches weight 3
11 sync box jump overs
- max bar muscle ups
Part D)
6 snatches weight 4
9 sync box jump overs
- max alternating pistols

ADVANCED =
W1) 40/30
W2) 55/40
W3) 65/50
W4) 80/60
24/20” TOTAL BJO
INTERMEDIATE =
W1) 35/25
W2) 45/30
W3) 55/35
W4) 60/45
24/20” BOX JUMP OVERS
TOES TO BAR
ABMAT HSPU
C2B PULL UPS
PISTOLS
BEGINNER =
W1) 30/20
W2) 35/25
W3) 40/30
W4) 50/35
24/20” BOX STEP OVERS
KNEE RAISES
ABMAT & 10KG PLATE HSPU OR 2 X HR PUSH UPS
PULL UPS OR 2 X RING ROWS
PISTOLS

CLEAN IT UP CURTIS2 part scorePart A: Time (9:00 cap)1-10 reps Sync power cleansSync burpee over equipmentAthletes will ...
14/04/2024

CLEAN IT UP CURTIS

2 part score
Part A: Time (9:00 cap)
1-10 reps
Sync power cleans
Sync burpee over equipment
Athletes will have a BB and a set of DB’s.

Part B: Load (5:00 cap)
Find a max load for complex
1 x power clean
2 x front rack lunges
1 x shoulder 2 over head

ADVANCED =
45/30 BB & 22.5/15 DB’S
INTERMEDIATE =
35/25 BB & 17.5/12.5 DB’S
BEGINNER =
30/20 BB & 15/10 DB’S

GAG N BAG2 part score. Part A) for total reps.0:00 – 1:30Partner A12/8 echo8 dual KB thrusters Max sandbag cleans1:30 – ...
14/04/2024

GAG N BAG

2 part score.
Part A) for total reps.
0:00 – 1:30
Partner A
12/8 echo
8 dual KB thrusters
Max sandbag cleans
1:30 – 3:00
Partner B
12/8 echo
8 dual KB thrusters
Max sandbag cleans
1:00 rest
X 4 rounds.

Part 😎 for total reps
15:00 – 17:00
Max handstand walk meters
(one person must complete a full 4m before swapping)

ADVANCED
24/16 KB
150/100LB SANDBAG
2M MINIMUM HSW
INTERMEDIATE
16/12 KB
150/100LB SANDBAG
1M MINIMUM HSW
BEGINNER
12/8 KB
100/55LB SANDBAG
NO MINIMUM HSW

ANY DIVISION CAN SUB HSW FOR WALL WALKS IF NEEDED BUT WILL GET SCORED LOWER THAN THOSE TEAMS DOING HSW.

Athletes!!!!!!! Workouts will be announced by the end of today 🤩 Rego’s are closed……. However, we are opening up Rego’s ...
13/04/2024

Athletes!!!!!!! Workouts will be announced by the end of today 🤩 Rego’s are closed……. However, we are opening up Rego’s for 24hrs only after workouts are announced incase you get fomo 😉

72 hours left to register!!!!!!! Don’t miss out. Workouts will be announced by Sunday!
09/04/2024

72 hours left to register!!!!!!! Don’t miss out. Workouts will be announced by Sunday!

We are excited to announce returning as a sponsor for this years event!
07/04/2024

We are excited to announce returning as a sponsor for this years event!

We are super excited to announce coming on board as a sponsor for this years Cap Crown event! Still time to register.
04/04/2024

We are super excited to announce coming on board as a sponsor for this years Cap Crown event! Still time to register.

Last chances to register!!!!!!!!! Rego’s are closing soon and workouts will be getting posted early so you have time to ...
02/04/2024

Last chances to register!!!!!!!!! Rego’s are closing soon and workouts will be getting posted early so you have time to prepare! Grab your buddy and register 🤩

We are excited to announce the return of as a sponsor for the Cap Crown! Still time to register, link in bio 🤩 got fri...
24/03/2024

We are excited to announce the return of as a sponsor for the Cap Crown! Still time to register, link in bio 🤩 got friends who are yet to sign up? Hurry them along for a chance to get workouts released early. 🤔😉 if we hit a number of Rego’s before cut off time we’ve decided to release wods early so you can prepare 🙌

Address

6/14 Helen Street
Gladstone, QLD
4680

Telephone

+61459225122

Website

Alerts

Be the first to know and let us send you an email when CAP CROWN Throwdown posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to CAP CROWN Throwdown:

Shortcuts

Share

Category