Christmas
Throwdown
3 WODs in 90 minutes. Every level welcome. Come for the WODs, stay for the vibes.
Our first
Christmas Throwdown.
Three workouts, three levels and the whole CFL community on the floor. You throw down, your buddy judges, then you switch. Pick your level, pick your heat and enjoy the experience together.
You don't need to be there all morning. One 90-minute heat is all it takes. Come back for the podium ceremony around 13:15.
Which level fits you?
The workouts drop in the week before the Throwdown. What you do need to know: what you should be able to do in each level. Check the list and pick the level that fits you.
- Box
- Step up onto a 24/20 inch box
- Dumbbell
- Single arm devils press with 15/10 kg (option: 12.5/7.5 kg)
- Machine
- Ski, row, bike
- Pull
- Jumping pull-ups
- Core
- Knee raises
- Push
- Pike push-ups
- Snatch
- Multiple snatches with 1 dumbbell
- Jump rope
- Single unders
- Barbell complex
- Power clean + push press
- Box
- Box jump onto a 24/20 inch box
- Dumbbell
- Single arm devils press with 20/12.5 kg
- Machine
- Ski, row, bike
- Pull
- Pull-ups
- Core
- Toes to ring
- Push
- Handstand push-ups to a plate + abmat on it
- Snatch
- Multiple snatches at 35/25 kg
- Jump rope
- Single unders
- Barbell complex
- Power clean + hang power clean + push or split jerk
Weights and heights are listed as men/women. Can you do most of a level? That's your level. In doubt, pick the lower one or ask a coach.
Barbell complex rule (Reindeer and Santa): the barbell doesn't touch the floor between reps. In Reindeer the bar stays above the knees.
How the day works
Pick one heat and be there for the full 90 minutes. Warm up in the small room, 30 minutes before your heat.
- Warm-up and briefing
Half an hour before your heat in the small room. We go through the workouts and the standards.
- Throwdown
Three WODs in your level, within 90 minutes. While you work, a buddy from your heat counts your reps.
- Judging
Everyone judges too. When it's your buddy's turn, you count the reps and cheer them on.
- Podium
The podium ceremony is around 13:15. Come back and cheer!
Fewer sign-ups than expected? Then one heat is dropped and the day gets shorter. You'll hear on 14 December, when heat sign-up opens.
What's in it for you?
An overall top 3 per level, for men and women separately.
The top 3 of every workout gets a shout-out by name at the ceremony.
Follow the scores online all morning, per workout and overall. Link to follow.
Sign up
Registration is open until Sunday 13 December. From 14 December you pick your heat. Entry is 1 credit.
- For CrossFit Leiden members only
- Entry is 1 credit, no extra registration fee
- You pick your heat from 14 December
- Maximum of 72 participants
Frequently asked questions
Can I join if I'm not competitive?
Absolutely. Elf is made for you. It's a throwdown with your own community, cheering is half the fun.
Which level should I pick?
Check what you can do per level. Can you do most of it? That's your level. In doubt, pick the lower one or ask a coach.
What are the workouts?
We'll announce them in the week before the Throwdown. You know the movements and weights per level, so you can prepare.
How does my heat work?
You do three workouts within 90 minutes. One half of the heat works out while the other half judges. Then you switch.
Can I bring a friend who's not a member?
Not as a competitor, this one is for members only. Friends and family are welcome to come and cheer!
Do I need to be there all morning?
No, only for your own heat: 90 minutes, plus half an hour of warm-up before. Come back around 13:15 for the podium.
Can I choose my heat?
Yes, from 14 December, first come first served.
What does it cost?
1 credit. There is no extra registration fee.
Do I have to judge?
Yes, everyone judges. We'll go through the standards in the briefing.
Injured on the day?
Let us know as soon as possible so someone else can take your spot.