Crossfit Sea Change Showdown


Earlier this month, two of Sydney’s premiere CrossFit gyms met for the Sea Change Showdown. CrossFit North Head, Manly , and CrossFit S Coogee went head to head in Manly, knocking out three workouts for all athletes and abilities. With nearly 100 community members in attendance, the day felt much like a larger CrossFit event, where multiple teams participate, and Bare Blends was there to keep everyone fueled for the day of workouts!

Straight away, there was a buzz of excitement in the air-albeit a friendly competition; both teams were looking to display their strengths throughout the course of the three WODs. For two of the three WODs there were scaled (modified) versions, ensuring that all were able to make it through and help with their teams overall scores for the day.

The Workouts

WOD 1: Cardio based
  • 10min AMRAP (As many reps as possible)
  • Rx.
  • 15 x Thrusters @ 30 / 15kg

WOD 2: Strength based
  • 10min AMRAP (As many reps as possible)
  • 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

WOD 3: Endurance and Skills based
  • 10mins AMRAP
  • Rx.
Every round increase by 5 reps 5, 10, 15, 20, 25 for total reps.
  1. HSPU
  2. Box jumps 24 / 20”
  3. T2B
Scaled version
  1. Hand Release pushups
  2. Box jump 20”/tyre
  3. Burpee Touches

The workouts gave each team an opportunity to display their team strengths-for CrossFit S Coogee, the first WOD (with a 400 metre run) was where they turned in their strongest performance, while CrossFit North Head was stronger on the second and third WOD.

The winners for The Sea Change Showdown:


  • James Neale (Crossfit S)
  • Amelia Jackson (CFNH)


  • Kris Vandenbroucke (CFNH)
  • Christina Quavale (CFNH)

CrossFit North Head co-owner Julia Higgs felt the event was a huge success-“We had great feedback from the event - everyone loved it and it really helped to bring us together as a community at CFNH. We all support each other to get through our WODS on a daily basis, but when you know you are cheering your teammates on against another gym, it really brings out the fighting spirit in everyone”.

“The Bare Blends smoothies went down a treat, and we’re expecting a lot of our members to start fueling with Bare Blends products!” The team at Bare Blends provided one of their favourite workout recipes to keep everyone refueled for the competition:

Mixed berry smoothie recipe

  1. Add all ingredients to a high powered blender
  2. Blend until consistent
  3. Enjoy! This will make around 4 serves

If you are new to CrossFit, or would like to give a daily WOD (workout of the day) a go, be sure to visit the two gyms information below!

Follow the Crews @

CrossFit North Head Manly

CrossFit S Coogee

Bare Blends

At Bare Blends we take a holistic approach to your nutrition and wellness; producing delicious natural & organic superfood blends that nourish and nurture an active body + mind. All products are sugar and gluten free. From Kakadu to the Andean ranges, we've selected the highest quality ancient, raw and organic superfoods and combined them with Native and New Zealand whey proteins. We believe we make the best tasting natural protein powder in Australia.