Midlands Throwdown

21/09/2025

Congratulations to all our Intermediate podium winners at this years The Midlands Throwdown 2025👏🏼

Intermediate Ladies:
🥇The Units
🥈CrossFit Limerick
🥉Muscle ‘N Motion

Intermediate Ladies Masters:
🥇Yellow Belly Trinity
🥈Aches, Pains & No Gains
🥉Painternational Crew

Intermediate Men:
🥇CrossFit Limerick
🥈CFL
🥉Crossfit Limitless

Intermediate Men Masters:
🥇Crossfit Revolution
🥈Crossfit Ennis
🥉High BMI

📸

20/09/2025

Congratulations to all our Scaled podium winners at this years The Midlands Throwdown 2025👏🏼

Scaled Ladies:
🥇Powerhouse Ladies
🥈The Unit CG
🥉Wod Now Wine Later

Scaled Ladies Masters:
🥇CrossFit Dungarvan
🥈Masters Plus Vat
🥉Queens of Scaled

Scaled Men:
🥇Sinead Scaled Eile
🥈Thrusters? I Barely Know Her
🥉The Big 3

📸

20/09/2025

19/09/2025

Athletes Registration: ℹ️

Registration is from 8am in the main office at the front of the building.
You don’t need to be here at 8am if you’re on at a later heat you can arrive before your heat start time, just make sure you give yourselves plenty of time to register and warm up.

Athletes briefing will be on the main floor at 8.40am where we’ll take you through the workouts, standards and the flow of the day. If you’ve any questions feel free to ask. 😊

PARKING: 🚗
There is plenty of spaces around the business park. If the car park is full which might be unlikely there is another car park beside us but you would need to use another entrance, if you’ve any issues just come to the main office and we’ll accommodate you.
Some businesses around the business park will be in operation over the weekend, please DO NOT park in front of their building or where you see a sign that says ‘do not park’ 🛻🚫

EIRCODE: R35k8V0

TOILETS/SHOWERS: 🚽🚿
There is a ladies and a gents toilet inside the gym, 2 portaloo’s outside and another toilet in the warm up area.
There is also showers in the men’s and ladies changing rooms.

SPECTATORS: 👀
Spectators will use the back entrance beside the vendors. There is a €5 charge on the door, cash, card or Revolut.
Children under 16 are free!

VENDORS:
We have plenty of vendors on both days,








There’s also a farmers market opened on Saturday beside us 👩‍🌾🥕

If you’ve any question just let us know!

Best of luck to all athletes competing this weekend! Looking forward to seeing you in action! 🫡☘️

17/09/2025

PHOTOGRAPHER 📸

Game faces on!!😤

Photographer will be on site to capture all the action, smiles, and community vibes this weekend! 📸

Be sure to give Eric’s page a follow!

14/09/2025

📣VENDOR ANNOUNCEMENT📣

➡️ NOCCO Ireland ⚡️

We have teamed up with for the Midlands Throwdown this weekend!🧃

Nocco have kindly sponsored the goodie bags for our 1st place winners at The Midlands Throwdown🥇

There will be a variety of flavours available over the weekend!🥤

12/09/2025

📣VENDOR ANNOUNCEMENT📣

➡️ The Big Black Food Box 🍔

We are really excited to announce that will be returning this year for The Midlands Throwdown on the Sunday! Spectators and athletes can look forward to freshly made, high-quality burgers and sides, served hot and ready throughout the event. 🍔🍟

10/09/2025

📣VENDOR ANNOUNCEMENT📣

Simons Street Kitchen 🍔🍴

We’re thrilled to welcome to the Midlands Throwdown on the Saturday! Their famous Smashed Burgers and delicious eats will be rolling up in their food truck, come hungry and ready to enjoy some seriously good food. 🚚 🍟

05/09/2025

INTER + MASTERS WORKOUT 3 💥

WORKOUT 2:
12MIN TIME CAP:
Pull Ups
Alternating Box Jumps
Toes to Bar
40, 30, 20, 10

After Round 1: 40 Sync DB Lunges
After Round 2: 30 Sync DB Alt Hang Snatches
After Round 3: 20 Sync DB Single Arm Thrusters
After Round 4: 10 Sync Alt Devils Press

Men: 20kg + 22.5kg Dumbbell
Ladies: 12.5kg + 15kg Dumbbell

Box Height:
Men: 24”
Ladies: 20@

SCORE: For Time

Pull Ups and Toes to Bar are shared reps. Any variation of the Pull Ups is permitted, Butterfly, Kipping, Strict.

Alternating Box Jumps:
2 Athletes working at a time, both athletes will be on the opposite side of the box and will jump 1 for 1. Athletes may swap around anytime they choose.
Athlete must jump onto the box but may choose to step down.

All Dumbbell movements are synchronised, with only 2 synchronising at a time. Athletes can swap in the 3rd athlete at anytime.
Each team will have 2 dumbbells, one lighter and one slightly heavier.

05/09/2025

SCALED + MASTERS WORKOUT 3 💥

13MIN AMRAP:
60 Hanging Knee Raises
30 Sync DB Alt Hang Snatches
40 Alternating Box Jumps/Step Ups
20 Sync Single Arm DB Thrusters
20 MedBall Lunges @9/6kg
10 Sync DB Alt Devils Press

Men: 15kg Dumbbell
Ladies: 10kg Dumbbell

Box Height:
Men: 24”
Ladies: 20”

SCORE: For Reps

Alternating Box Jumps/Step Ups:
2 Athletes working at a time, both athletes will be on the opposite side of the box and will jump 1 for 1. Athletes may swap around anytime they choose.
Athlete may choose to jump or step up onto the box.

All Dumbbell movements are synchronised, with only 2 synchronising at a time. Athletes can swap in the 3rd athlete at anytime.

04/09/2025

📣VENDOR ANNOUNCEMENT📣

The Little Coffee Hut ☕️

will be back serving coffee throughout both days at The Midlands Throwdown all weekend!🥪☕️

Some of what Mark will be serving is;
☕️Coffee
🧊Ice Coffees
🍒 Açai Bowls
⚡️ Energy Balls
🍫Treats

We look forward to having Mark and his team back at the Midlands Throwdown this year and keeping us going with his delicious coffee all day!☕️