NCT25’ Competition
🔥 CrossFit FLxR’s biggest event of the year is back! North County Throwdown returns to Carlsbad on June 7th, 2027—and it’s time to grab your training buddy for San Diego’s hottest partner competition! Whether you're a seasoned competitor or stepping on the floor for the first time, this event has a division for you. Not sure where you fit? Workouts drop before game day so you can size up the challenge, and minimum standards are posted to help you choose the right division.
REGISTER:
Register your team / volunteer here https://competitioncorner.net/events/16627
SOCIAL:
Follow us on Instagram! Competition update will be posted frequently to @northcountythrowdown. Follow CrossFit FLxR @crossfitflxr.
DATE/TIME:
Date: Saturday, June 7th, 2025
Time: 7AM-5PM
Location: CrossFit FLxR, 3146 Tiger Run Ct. #119 & #120, Carlsbad, CA 92010
DIVISIONS:
All divisions listed below feature Rx and Intermediate formats.
1 Male + 1 Male
1 Female + 1 Female
1 Male + 1 Female
PRICING SCHEDULE (+PROCESSING FEES):
March 17 - April 7 | $180 ($90 per person)
April 7 - May 25 @ 5:00 pm | $200 ($100 per person)
Every Registration includes: (1) T-shirt Per Athlete & (1) Athlete Banner
*Last day to register and receive a t-shirt and athlete banner is May 7th, 2025
**Please note that the registration fee is non-refundable unless a replacement athlete/team is found.
MOVEMENT STANDARDS:
Rx Division - WODs will be attainable for most rx level to elite level athletes. Recommended working weights and necessary skills associated are below. Please note, some workouts may include loads heavier & skills greater than the below.
Overhead Lunge - 115/75
Deadlift - 225/155
Kettlebell - 53/35
Dumbbell - 50/35
Skill proficiency: Bar muscle up/CTB, burpee box jump overs, double unders
Scaled Division - will be open to beginner levels of athlete. The movements will be basic movements that can be done by all levels with little to no scaling. The WODs will be designed to make this all levels division competitive and fun. Recommended working weights and necessary skills associated are below. Some workouts may include loads heavier & skills greater than the below. Please note, that in the scaled division, scaling of movements may be allowed. Any team that scales will be automatically placed lower than teams completing the movements as prescribed for the corresponding event.
Front Rack Lunge - 85/55
Deadlift - 155/105
Kettlebell - 35/20
Dumbbell - 35/20
Skill proficiency: Pull-Up/Ring row, burpee box step overs, single unders
EVENTS & MOVEMENT STANDARDS:
Event 1 - A Llama (Movement Standards & Video Demo)
PART A:
AMRAP 6
8 alternating overhead forward lunges
150 m row
REST - 1 min
PART B:
5 minutes to build to a heavy snatch complex for each athlete
1 power snatch
1 overhead squat
1 hang squat snatch
RX
115/75
SX
85/55
1 power clean
1 front squat
1 hang squat clean
Part A:
Athlete #1 will start on the barbell to complete all 8 reps on the forward lunges before transitioning to the rower.
Athlete #2 cannot start the barbell movement until athlete #1 completely finished their round.
1 athlete working at a time, “follow the leader” style.
Barbell may be lifted from the ground to the overhead (front rack) position by the athlete without assistance from their team mate.
The rower monitor must be reset by the athlete each round.
Same sex teams will have one barbell, mixed teams will have both a 35 LBS and 45 LBS barbell.
Part B:
This is a barbell complex, each lift must be lifted in order as listed above.
Barbell can not touch ground between movements. If a complex is failed at any point, the complex must be started over again to receive credit.
Barbell must be lifted off the ground to start the complex at the 5 min mark. Athletes are allowed to finish complex.
1 athlete lifting at a time
Same sex teams will have one barbell, mixed teams will have both a 35 LBS and 45 LBS barbell
Scoring:
Part A Score - total reps completed in 6 minutes
1m = 1 rep; meters at the end of Part A will be allowed to continue to count after the timer has stopped, not to exceed 150m.
Part B Score - total combined weight lifted by team
Tie breaker is the team with the highest score for Part B.
Event 2 - Saucy Sombero (Movement Standards & Video Demo)
FOR TIME:
5 sync deadlifts
10 sync kettlebell thruster (single arm)
15 cal on bike
10 sync deadlifts
20 sync kettlebell thruster
15 cal on bike
15 sync deadlifts
30 sync kettlebell thruster
15 cal on bike
10 sync deadlifts
20 sync kettlebell thruster
15 cal on bike
5 sync deadlifts
10 sync kettlebell thruster
15 cal on bike
RX
225/155, 53/35
SX
155/105, 35/25
Workout must be completed in order as listed above
Deadlifts and single arm kettlebell thrusters must be synchronized for all reps
Assault bike calories can be split as team seem fit
Monitor must be reset each round
Time Cap - 13 minutes
Scoring: Time to complete workout or total reps at the end of 13 minutes
Tie break time is the time at the end of the 3rd round.
Event 3 - A Shark (Movement Standards & Video Demo)
3 ROUNDS FOR TIME
8 bar muscle ups
18 burpee box jump overs
160 double unders
RX
MM - 24”
FF - 20”
Mixed - 20”
SX
Pull Ups
Burpee Box Step Overs
20” for all scaled divisions
Single Unders
All reps are split as athletes see fit. No requirement for each athlete to complete each movement
1 athlete working at a time
Option to scale to x2 Chest to Bar’s (RX divisions)
Option to scale to x2 Ring Rows (scaled divisions)
If a team elects to scale, they will automatically be ranked below teams that perform the workout as written
Time Cap - 10 minutes
Scoring: Time to complete workout or total reps at the end of 10 minutes
Tie break time is the time at the end of the 2nd round.
Floater - Bald Eagle (Movement Standards & Video Demo)
EMOM 6
Odd Minutes - synchronized single arm devils press
Even Minutes - max calories on assault runner
RX - 50/35
SX - 35/2
Athletes must start on the synchronized devils presses
Athletes may split reps on the Assault Runner as they see fit. There is no requirement for each athlete to run each round
Running total for calories on the runner, monitor must not be reset between rounds
Scoring:
Part A Score - total reps completed on devils press
Part B Score - total calories completed on assault runner
VOLUNTEERS:
Volunteers are needed for equipment and event setup! Please fill out volunteer form on registration page so we can reach out to you.
https://competitioncorner.net/events/16627/volunteer
VENDORS:
Vendor spots available. Please e-mail info@crossfitflxr.com to inquire about vendor spots.
REFUND POLICY:
Please note that the registration fee is non-refundable unless a replacement athlete/team is found. By registering, athletes knowingly are agreeing to the Refund Policy.