20 Pictures from the Sea Change Showdown

CrossFit North Head and CrossFit S Coogee in Sydney’s Northern Beaches and Eastern Suburbs, joined together for Sea Change Showdown — an inhouse competition at CrossFit North Head’s facility.

The competition ran from 7.30am to 1pm and entailed three WODS. Despite the downpour, the participants were enthusiastic and complete all workouts with the support of other participants and coaches.

WOD 1: 10mins AMRAP

RX:
15 x Thrusters @ 40/30kg
Run 400m

Scaled:
15x Thrusters @ 30/15kg
Run 400m

WOD 2: 10min AMRAP

RX:
20 x clean and jerks, start @ 60/40kg
20 x clean and jerks, start @ 80/50kg
20 x clean and jerks, start @ 90/60kg

Scaled:
20 x clean and jerks, start @ 40/25kg
20 x clean and jerks, start @ 50/30kg
20 x clean and jerks, start @ 60/35kg

WOD 3: 10mins AMRAP

RX:
Every round increase by 5 reps (5,10,15,20,25 etc.) for total reps.
– Handstand Push Ups
– Box jumps 24/20″
– Toe to Bar

Scaled:
– Hand Release Push Ups
– Box jump 20″/tyre
– Burpee Touches