CCW Winter Throwdown

That was an amazing day on Saturday! Thanks to everyone that came down to support!

Congratulations to everyone that that competed in the 2026 CCW Winter Throwdown, this comp is special to us and this one was the 13th annual event, we hope you all enjoyed the day!

Well done to our winners Altitude and Attitude from Renegade - Max Young and Sarah Kebbell, 2nd place Two Halves of a whole Idiot from Instinct - Lewis Young and Emma Birch and in 3rd Place PAC of Idiots from PAC - Ruby Stirling and Brook Lawson… How good was that final?! That was pure cinema!

You can check out the Leaderboard to check out how everyone did here: https://leaderboards.crossfitcentralwellington.co.nz/winterthrowdown-scoreflex/ it was tight as!

There is more content to follow too from our photographer Amy, photos will follow on this page in the next week or so. Thanks to Amy for giving up her time to do this.

Thank you to Nathan from Awakened Coffee who was pouring coffees all day down the front of the gym and also donating beans to our podium getters!

The most thanks need to go to all our volunteers on the day ,it’s you guys that make the comp into what it is. I could sit here and thank all of you individually for your roles but you all excelled and we could not have done it without you. Fills my heart to have you guys supporting this event.

I will go on to name Jonnie Cato though, my right hand man who drove this comp from the get go, sleepless nights trying to come up with new ideas and initiatives and then being able to execute on the day was seriously rewarding. Nailed it.

Thank you to IHI Fitness for sponsoring the semi final event and donating the sandbags for us to use. If you haven’t heard about IHI they are the latest gym to step up on the coast, if you are in the area, drop in or if you live out those ways, go check them out!

Thank you also to our main sponsor LSKD who supported us from the start and believed in what we were doing. The prize packs this year were easily the best to date.

We love this event and we will keep on coming so we hope to see you all again in 2027. We will be back better than ever.

Don’t forget this is a charity event for Barnardos Aotearoa and if you do want to donate you can through the below bank account:

01-0527-0737527-00
Ref: Barnardos

Thanks again to all involved. We feel so proud of how things played out and we hope you all enjoyed the day!

Bri

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CrossFit Central Wellington | Winter Throwdown 2026
Saturday 1st August | 8am-4pm
Registration close 24th July 2026

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13th Annual CCW Winter Throwdown
Sponsored by LSKD
In support of Barnardos Aotearoa
Powered by CrossFit Central Wellington

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Final – “Final Fantasy”

The team will complete the following work for time

18 Synchro Front Squat 65/45kg
18 Thruster 65/45kg
12 Ring Muscle up
6 Rope Climb
6m Handstand Walk Unbroken
12 Synchro Front Squat
12 Thruster
8 Ring Muscle up
4 Rope Climb
6m Handstand Walk Unbroken
6 Synchro Front Squat
6 Thruster
4 Ring Muscle up
2 Rope climb
6m Handstand Walk Unbroken
Touch wall

No time cap

Equipment
1 x 15kg barbell loaded to 45kg
1 x 20kg barbell loaded to 65kg
1 x Muscle up rings set to one height
1 x Climbing rope
1 x Measured 6m HS walk area

Workout Brief
Both athletes will begin touching the wall, at 3,2,1… GO! Both athletes will move to their barbells and begin the synchro front squat reps facing each other east to west, once these are completed either athlete can begin the thrusters, once finished they can move to the, RMU, Rope climb and HS walk. The team can change the working athlete at any point up until they are back doing the synchro front squats with a hand-to-hand tag, this must be completed even when transitioning to a new movement. Once each set of the synchro front squats are complete the working athlete resets and either athlete can begin the shared work. Once the final 6m HS walk length is completed both athletes must return to touch the wall at which point their time will be taken.

Notes
A hand-to-hand tag must be performed to change the working athlete throughout besides the synchro front squats.

Score
Score is Time taken to complete all prescribed work, then first team to finish will be first place, the second team to finish will be runner up and the third team will be capped and receive 3rd place.

This event is winner takes all.

Final - Movement Standards

Synchro Front Squat: This is a standard squat where the rep begins and ends with the athlete standing tall hips and knees fully extended. At the bottom the hip crease must pass below the top of the knee. The barbell must be on the shoulders, in the ‘rack’ position, throughout the repetition for it to count. The synchro will be at the bottom and the top of the rep.

Thruster: The first rep of any set can be squat cleaned or power cleaned then squatted. Once in the rack position the athlete must pass through the bottom of the squat, here the hip crease must pass below the top of the knee. The athletes will then move out of the squat and press the barbell overhead in one motion (no jerk allowed). At the top the barbell must come to a full lockout overhead with the hips, knees and arms fully extended, barbell directly over the body and feet in line.

Ring Muscle up: For the ring muscle-up, the athlete must begin with, or pass through, a hang below the rings with arms fully extended and the feet off the ground. Kipping the muscle-up is allowed, but swings or rolls to support are not permitted. The heels may not rise above the height of the rings during the kip. At the top, the elbows must be fully locked out while the athlete supports themselves. The rings will be set to one height during this event, a box can be used to get on the rings or the partner can help lift the athlete to the rings if they are too high.

Rope Climb: For the rope climb the athlete must not jump i.e. hands must start on the rope with feet on the floor. For the rope climb to count the athlete will need to touch the plastic covering over the chain at the top of the rope and must maintain control on descent until hands are below the red line.

Handstand walk: The athlete’s entire hands must begin behind the line. Walking on their hands only the rep is credited when the athlete’s entire hands are over the line. The walks must be completed in 6m unbroken lengths.

IHI Fitness presents....

Semi-final – “Tekken”

The team will complete the following work for time

20 Sandbag to shoulder 60/40kg (alternating)
20 Synchro Sandbag squat
10 BMU
15 Sandbag over box
40 HSPU
15 Sandbag over box
10 BMU
20 Synchro sandbag squat
20 Sandbag to shoulder (alternating)
Touch wall

14 min time cap

Equipment
1 x 60kg Sandbag
1 x 40kg Sandbag
1 x high pull-up rig with access
1 x 100cm box
HSPU station will be set and cannot be changed

Workout Brief
Both athletes will begin touching the wall, at 3,2,1… GO! Either athlete will move to their sandbag and begin the sandbag to shoulder reps, each athlete will take turns performing one rep tagging in and out with a hand to hand tag until all 20 reps are completed. Once these are completed the team can move to the synchro sandbag squats and BMU. Following this they will move their sandbags into the zone for sandbag over box and complete their 15 sandbag over box, once completed they will complete the HSPU reps. The team can change the working athlete at any point up outside of the alternating (where they have to swap with a tag) and synchro movements with a hand-to-hand tag, this must be completed even when transitioning to a new movement. Following the HSPUs the team will complete all movements in the same fashion including moving the sandbag back to the starting zone after the BMU.Once the 20th sandbag to shoulder is completed both athletes must return to touch the wall at which point their time will be taken.

Notes
A hand-to-hand tag must be performed to change the working athlete throughout besides the alternating (where they have to swap with a tag) and synchro movements.

Score
Score is Time taken to complete all prescribed work, If the team does not finish the required work under the 14-minute time cap the remaining reps will be added to the time in seconds. E.g., if the athletes had 3 synchro sandbag to shoulder and touch the wall remaining to finish the prescribed work the team score would be 14:04.

This event is worth double points.

Semi-final - Movement Standards

Sandbag to Shoulder: The sandbag will begin on the ground in front of the athlete, the athlete must lift the bag anyway to their shoulder. The rep is awarded when the athlete is standing tall with knees locked out, sandbag controlled on shoulder and hips, shoulders, feet in line with the opposite hand and arm out free.

Sandbag Squat: The squat begins with the athlete holding the sandbag anyway. They must then move through the squat where the top of the knee travels below the hip crease. The rep is awarded with the athlete standing tall holding the sandbag with knees locked out, and hips, shoulders, feet in line.
Synchro points: There are two synchro points. The bottom of the squat and the finishing position. The Athletes may lose time between these two points but they must achieve the first point (bottom of squat) and the 2nd point (finishing position) for the rep to count.

Bar Muscle Up: For the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes may use the box provided to get up to the bar but must not use the bar directly above the box.

Sandbag Over Box: The athlete begins the rep by standing on their feet in front of the box. The athletes head cannot touch the box. The athlete must then get the sandbag over the box anyway to the other side. The sandbag must travel between the 70cm width of the box for it to count. The athlete must then get over the box anyway, some part of both feet must travel over the 70cm width of the box in any way for the rep to count. The rep finishes when the sandbag and both feet touch the floor on the opposite side of the box.

HSPU: Each rep begins and ends with the athlete in the locked-out position with the heels against the wall, arms, hips, and legs fully extended; and shoulders in line with the body. Some part of the hand or fingers must be on some portion of the HSPU mat. At the bottom of each rep, the athlete's head must touch the mat. The rep is credited when the athlete returns to the locked-out position with just heels on the wall - arms, hips, and legs fully extended; and shoulders in line with the body. Kipping is allowed.

It all comes down to this!

The 13th annual CCW Winter Throwdown kicks off today at 8am! Gym is open from 7:30am. Please be mindful of parking in front of businesses around the gym as some of them will be open.

See you there. Don't forget Awakened coffee will be serving up all day onsite!

Also, this is a charity event! A portion of Athlete fees will go towards our fundraiser for BARNARDOS AOTEAROA!

How can you support NOW?

You can send a koha NOW for the cause by depositing anything into the following account:

01-0527-0737527-00
Ref: Barnados

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CrossFit Central Wellington | Winter Throwdown 2026
Saturday 1st August | 8am-3pm
Registration close 24th July 2026

------------------------------------

13th Annual CCW Winter Throwdown
Sponsored by LSKD
In support of Barnardos Aotearoa
Powered by CrossFit Central Wellington

-------------------------------------

See you all in the AM…

Gym opens at 7:30am - Awakened Coffee will be serving coffee on your arrival!

EVENT THREE: TOMB RAIDER - HEAT TIMES

- Check out when your favourite team is on the field and be there to support!

Don't forget a portion of your registration fees will go towards our fundraiser for BARNARDOS AOTEAROA!

How can you support NOW?

You can send a koha NOW for the cause by depositing anything into the following account:

01-0527-0737527-00
Ref: Barnados

------------------------------------

CrossFit Central Wellington | Winter Throwdown 2026
Saturday 1st August | 8am-4pm
Registration close 24th July 2026

------------------------------------

13th Annual CCW Winter Throwdown
Sponsored by LSKD
In support of Barnardos Aotearoa
Powered by CrossFit Central Wellington

-------------------------------------

EVENT TWO: METAL GEAR SOLID (FEMALES) - HEAT TIMES

- Check out when your favourite team is on the field and be there to support!

Don't forget a portion of your registration fees will go towards our fundraiser for BARNARDOS AOTEAROA!

How can you support NOW?

You can send a koha NOW for the cause by depositing anything into the following account:

01-0527-0737527-00
Ref: Barnados

------------------------------------

CrossFit Central Wellington | Winter Throwdown 2026
Saturday 1st August | 8am-4pm
Registration close 24th July 2026

------------------------------------

13th Annual CCW Winter Throwdown
Sponsored by LSKD
In support of Barnardos Aotearoa
Powered by CrossFit Central Wellington

-------------------------------------

EVENT TWO: METAL GEAR SOLID (MALES) - HEAT TIMES

- Check out when your favourite team is on the field and be there to support!

Don't forget a portion of your registration fees will go towards our fundraiser for BARNARDOS AOTEAROA!

How can you support NOW?

You can send a koha NOW for the cause by depositing anything into the following account:

01-0527-0737527-00
Ref: Barnados

------------------------------------

CrossFit Central Wellington | Winter Throwdown 2026
Saturday 1st August | 8am-4pm
Registration close 24th July 2026

------------------------------------

13th Annual CCW Winter Throwdown
Sponsored by LSKD
In support of Barnardos Aotearoa
Powered by CrossFit Central Wellington

-------------------------------------

EVENT ONE: CRASH BANDICOOT - HEAT TIMES

- Check out when your favourite team is on the field and be there to support!

Don't forget a portion of your registration fees will go towards our fundraiser for BARNARDOS AOTEAROA!

How can you support NOW?

You can send a koha NOW for the cause by depositing anything into the following account:

01-0527-0737527-00
Ref: Barnados

------------------------------------

CrossFit Central Wellington | Winter Throwdown 2026
Saturday 1st August | 8am-4pm
Registration close 24th July 2026

------------------------------------

13th Annual CCW Winter Throwdown
Sponsored by LSKD
In support of Barnardos Aotearoa
Powered by CrossFit Central Wellington

-------------------------------------