The CrossFit WHK 6th Annual Charity Throwdown 2023

4 Feb 2023

Crossfit Windhoek, Jason Hamutenya Ndadi Street, Windhoek, Namibia

We're going back in time this year, and as with the first Throwdown, there will only be one division, teams of four members, 2 gents and 2 ladies.

Teams will register at a fee of NAD 400 via CaptureFit. We will start off the Saturday morning at 07:30 and planning to finish around midday and social after.

Theme: Carnival Vibes

As with past events, the kiddies will once again be apart of this Throwdown, but will only work in teams of 2, one division. There will be no cost for kids to enter. We out here to have more fun than worry who gets podium. This is a Throwdown and not a competition. Even though everything is a competition 😊

The workouts will include the following;

  1. Big 6 – Rope run by all four members of the team
  2. Curriculum – Pair up in 2’s within the team. Each pair to complete 500m Farmers Carry. The waiting pair will complete 6 burpee box jump or step overs on the minute in synchro format on 20 inch box. They will switch roles when the 1st pair gets back. However the pair not doing carries now must do 6 Single Arm DB Box Step Overs using 22.5 and 15kg DB from gents to ladies respectively. They can pair up anyhow and DB may be carried anyhow over the box, but both members must do it the same way.
  3. The Degree – As a team they must complete for time;
    • 50 Synchro Toes to Bar
    • 100 Double Unders (anyone, anyhow)
    • 50 Synchro Wallballs (20/14)
    • 100 Double Unders (anyone, anyhow)
    • 50 Synchro Pull Ups
    • 100 Double Unders (anyone, anyhow)
    • 50 Synchro KB Goblet Lunges (20/12)
    • 100 Double Unders (anyone, anyhow)


  • Team Open
  • Team Kids

Entry Fee: $N 400 per MM/FF team (4 Members ), Kids division is FREE (2 Members )

For any event related queries, please email [email protected]

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