CrossFit Throwdown

Overview

CrossFit Throwdown brings together athletes of all levels for a high-energy workout that blends strength, endurance, and strategy. Designed for intermediate and scaled athletes, this event captures the true essence of CrossFit — pushing limits, celebrating effort, and building community through shared struggle and success.

About CrossFit Throwdown

Date: Saturday, 15 November 2025
Time: 2:00 PM – 4:00 PM
Venue: CrossFit Pahlawan, Citta Mall
Fee: RM100 per entry
Capacity: 50 athletes

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Regular CrossFitters who love testing benchmark-style workouts
Intermediate athletes seeking a friendly competition
Scaled athletes wanting to experience the thrill of the Throwdown
Anyone ready to challenge their limits and celebrate community effort

Who Should Join?

Workout Format

The Throwdown follows a classic CrossFit structure — 21-15-9 — combining three fundamental movements that test total fitness:

1️⃣ Shoulder-to-Overhead (95/65 lb)
2️⃣ Pull-Ups
3️⃣ Calories on the Bike (double reps)

Scoring: Fastest completion time wins.
Time Cap: 12 minutes.

Every rep will be judged for accuracy and range of motion, ensuring fair play and clean performance across all heats.

Shoulder to Overhead

Bar starts at the shoulders. Any variation — push press, push jerk, or split jerk — is allowed. Arms must fully lock out overhead, with hips and knees extended, before lowering the bar.

Pull Up

Chin must clearly pass over the bar on every rep. Any variation is allowed — strict, kipping, or butterfly.

Athletes must complete double the number of reps in calories (e.g., 21 reps = 42 calories, 15 reps = 30 calories, 9 reps = 18 calories). Calories must register fully on the monitor before time is stopped.