Welcome to the Funnest Comp day of the CrossFit Calendar!

  We had 22 amazing athletes all throw their hat into the ring to test their Fitness. They all showed integrity, magnificent sportsmanship, & threw down like ninjas!

We are very proud of you all!

Congrats to our Winners & Podium placers, Ant & Al, you certainly smashed it! Christine & Steph, Blair & Dennis, well done for your efforts! In fact MASSIVE congratulations to EVERYBODY! Especially the first-time competitors. You really held your own & should be proud. Lets not forget Spirit of the Games Winner, Blake, Well done mate! Loads of PR's today! Thank you to all our judges & volunteers, Josh, Brendan, Jim, Yannick, Ben, Fi, Crystal, Michelle. Thank you so much for your time today, for helping out throughout the day, without you these kind of days would never even happen. Thank you to Sandra & Christine for the Scoring Spreadsheet. It made things heaps easier than compared to last year! (remember Karl & his abacus!!). Also, thank you to Fi for taking care of keeping track of the scores throughout the day. And lastly a big thank you to Brent & Pure Limits Extreme Fitness Apparel for sponsoring the Final Workout & donating some awesome prizes too. If we have forgotten to thank anyone, we apologise, its been a big day! LoL! But suffice to say, Thank You! Well we guess the folk who were't here today would like to know what the guys let themselves in for! Heres a breakdown of the days workouts:  

WoD 1 - "Quadzilla!":

For Time: 21 - 15 - 9 : Assault Bike Calories 15 - 12 - 9 : Front Squat (60kg / 40kg)

Time Cap 8 Mins (Male), 9 Mins (Female)

Scale Option - Scale Barbell to 47.5kg (M), 32.5kg (F). BUT reps change so its 21-15-9 reps for EACH move!

   

Workout 2: "Clean The House"

 

3 Attempts to find heaviest load in the following Clean Complex:

 

Squat Clean + Hang Squat Clean

  There will be 6 minutes on the clock, and each attempt will fall into separate 2-min windows (0:00-2:00 will be attempt one, 2:00-4:00 will be attempt two, etc).   At the completion of the 6 mins, you will have 60 seconds to prep & transition yourself for Workout 3!!        

Workout 3 - "Hustle"

  With 7 Minutes on the clock, perform... 3 Rounds 4 Ring Dips 8 Hang Power Snatch (50kg / 35kg) 12 Box Jump Overs (24" / 20") MAX Burpee to Plate in time remaining.   Scale Option: Ring Dips scale is 10 Burpee To Plate. Barbell can be scaled to 35kg / 25kg, BUT reps change to 16 each round instead of 8. Box Jump Overs can be stepped over. No Height change allowed.

     

Workout 4 - "Unbroken"

4 Rounds For Time: 18 Double Unders 8 Pull Ups 6 Unbroken Shoulder To Overhead (60kg / 40kg)

Time Cap: 7 Mins

Scale Option: Double Unders can scale to 36 lateral her hops. Pull Up can scale to Assault Bike Calories (Arms Only!). 8 Cal (M), 6 Cal (F). Barbell can scale to 45kg / 30kg, BUT reps change to 12 per round instead of 6 (does NOT need to be unbroken).      

The Pure Limits Extreme Fitness Apparel

Final Workout - "10"

For Time: 10 Handstand Push Up (Females can use 1 Abmat) 10 DB 'Clusters' (20kg / 15kg) 10 Alt Pistol Squats (10 each leg) 10 DB Step Overs (24" / 20") 10 Alt Pistol Squats 10 DB 'Clusters' 10 Handstand Push Up  

- 10 Min Time Cap -