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First Annual

Halloween Throwdown

The Lowdown

When: Saturday, October 28th from 9:00 - 11:00 AM
Where: CrossFit LJE (5206 Farwell Street McFarland, WI 53558)
Who: Current members, future members, friends & family!
What: A three person, three event throwdown for all fitness levels
Cost: Absolutely free! Food, beer and other donations accepted.
Required: A costume, duh.

Let's Talk Details

Listen, we like to have fun, but we also like to be fit and what better way to combine the two than a costume-filled throwdown. Current members, future members, friends, family, community members and anyone else who wants to spend a Saturday morning getting a little more fit and having fun is invited to our first annual halloween throwdown.

The day will run a little something like this:

  • 9:00 – 9:30 am: Event overview, movement walk-through & warm-ups
  • 9:30 am: First even kick off
  • 9:30 – 11:00 am: A whole lot of fitness and fun
  • 11:00 am – whenever: After party/hangout

As we start to get a better idea of participant numbers, we’ll have a more set schedule pertaining to events and heats, but all you need to know is that the first heat will kick off at 9:30 am sharp, so be there or fear the burpees.

To sign-up, throw your name on the gym whiteboard OR shoot me an email ( You could also let me know in passing and I’ll get you and/or your friends & family on the list.

Team Discussion

In order to keep the competition fair for all, CrossFit LJE staff will more or less be in charge of putting the teams together. With that being said, if you have a bunch of friends and family that are tagging along, we’ll be more than accommodating if you’d like to create your own team(s). Realize, however, that all three events will feature segments created with the following team dynamic in mind:

  • The CrossFit Veteran
  • The CrossFit Newcomer
  • What the hell is CrossFit?

That’s not to say that the dynamic cannot be a little different, but in order for your entire team to feel like they’re getting a good workout, we’d suggest sticking to that format.

The Standards

With the above team dynamic in mind, let’s go over a few loose standards that we’d suggest for each athlete. Hopefully this will help you get a better idea of who to bring and invite to join your team.

The CrossFit Veteran should be able to complete the following quite well:

  • Chest-to-bar pull-ups
  • Power Snatches
  • Toes to Bar
  • Wall Balls
  • Box Jumps

The CrossFit Newcomer should be able to complete the following quite well:

  • Pull-ups
  • Hang Power Cleans
  • Knees to Chest
  • Box Jumps

What the hell is CrossFit? should be able to complete the following quite well:

  • Jumping Pull-ups
  • Deadlifts
  • Air/Light Squats
  • Burpees
  • Sit-ups

A couple notes. Single, light (red/black) bands will be allowed for chest-to-bar and regular pull-ups. No double bands and no purple+ bands. All barbell weights will be light. Remember, this is for fun & fitness. Don’t grab a band just so you can move a little quicker!



WOD 2: Scaredyne

For time:
21-15-9 reps:
Calorie Bike
Deadlifts (75/55)

15-12-9 reps:
Calorie Bike
Hang Power Cleans (75/55)

12-9-6 reps:
Calorie Bike
Power Snatch (75/55)

Each member of your team will complete one of the couplets above, in that order. It’ll be up to your team to pick who completes which.

At the call of 3-2-1 Go, The Athlete 1 will complete the entire 21-15-9 couplet.
As soon as Athlete 1 clears the barbell station, Athlete 2 can begin the 15-12-9 couplet.
As soon as Athlete 2 clears the barbell station, Athlete 3 can being the 12-9-6 couplet.
Score is total time for the team to complete all 3 couplets.