CFM Minibowl
About This Competition
One of Victoria's most popular CrossFit competitions is back on Saturday, 28 Oct 2023!
This is a great comp for those new to Crossfit and for those not quite at the Rx level yet.
This is a same sex pairs comp (MM / FF) with 5 divisions:
- Beginners
- Intermediate
- Masters 35 - 44
- Masters 45 - 54
- Masters 55+
*We don't have a 30 - 34 division, but hopefully you feel confident to join in the beginner / int divisions
5 WODs, and the top 4 teams in each category advance to the final WOD.
Epic prizes for podium finishers including LSKD, True Protein and FitAid to name a few!
Early bird rego from 22 May - 5 June $150
Regular price from 6 June - 22 October $189
*All ticket sales are final, no refunds but substitutes allowed (please inform us).
Head on to our event page on Facebook for updates and details: https://fb.me/e/1gpTCvgXH
Questions? Email info@crossfitmoorabbin.com or send us a DM on facebook or insta (@crossfit.moorabbin)
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Cymru Crushers | 8.9 |
| 2 | Jumpin’ J’s | 13.4 |
| 3 | Pretty Tough | 22.8 |
| 4 | Long and Strong | 23.6 |
| 5 | Never too old | 24.5 |
| # | Athlete | Points |
|---|---|---|
| 1 | Patato Chrisp | 9.6 |
| 2 | Memory Remains | 11.5 |
| 3 | JJ | 17.4 |
| 4 | Stone Cole Weights | 22.6 |
| 5 | VA veterans | 21.9 |
| # | Athlete | Points |
|---|---|---|
| 1 | Sliding into your DMs | 12.2 |
| 2 | Noodle arms | 15.2 |
| 3 | Buck Furpees | 21 |
| 4 | Asian Persuasion | 22.3 |
| 5 | Run Faster For Pasta | 20.1 |
| # | Athlete | Points |
|---|---|---|
| 1 | HCF Brazil | 8 |
| 2 | Ginger&Coke | 20.8 |
| 3 | Schwartz | 21.2 |
| 4 | Dumb & dumber | 21.6 |
| 5 | Wink and Sass | 24.9 |
| # | Athlete | Points |
|---|---|---|
| 1 | Amino disrespect | 6.2 |
| 2 | Narkoz | 11.4 |
| 3 | Cross Shitters | 18.6 |
| # | Athlete | Points |
|---|---|---|
| 1 | The Flabdominals | 6.2 |
| 2 | Blonde and broken | 13.4 |
| 3 | Geri - Natrics | 17.6 |
| # | Athlete | Points |
|---|---|---|
| 1 | Masters of the Calderon | 8.4 |
| 2 | Trouble unders | 10.2 |
Workouts
Event 1
5 minutes to establish a 1 RM Clean and Jerk
* Each athlete can have as many attempts as they like, but only 1 athlete lifting at a time.
* Once the clock hits 5:00, teams will have 1 minute to change the weight on their barbell for Event 2.
Event 2
9 min AMRAP:
20 hang cleans
20 toes to bar
20 bar facing burpees
Hang cleans:
Beginners & Masters 55+: 30 / 42.5 kg
Intermediate & Masters 35 - 44: 42.5 / 60 kg
Masters 45 - 54: 35 / 50 kg
Toes to bar:
Beginners & Masters 55+: Hanging knee raises (feet to hip level)
Masters 45 - 54: Straight leg raises (to chest level)
Intermediate, Masters 35 - 44 & : Toes to bar
Bar facing burpees:
All divisions: Two feet take off to jump over the bar
Misc:
* 1 partner working at a time. All reps are split between partners, no minimum work requirement.
* Further scaling options for beginners available on the day
Event 3 - Chipper
25 synchro thrusters
400 m run
15 synchro overhead squats
30 synchro pull ups
15 synchro overhead squats
400 m run
25 synchro thrusters
*13 minute time cap
Thrusters / Overhead squats:
Beginners: 20 / 30 kg
Intermediate & Masters 35 - 44: 30 / 42.5 kg
Masters 45 - 54 & Masters 55+: 25 / 35 kg
Pull ups:
Beginners & Masters 55+: Ring rows (Ring height: 900 mm)
Intermediate, Masters 35 - 44, Masters 45 - 54: Pull ups
Event 4 - Intervals
In a 90 sec window complete:
200 / 250 m row
Max reps single arm DB devil's press in remaining time
*1 athlete will work for 90 seconds, while the other rests. At the 90 second mark, swap. Continue this way until 6 rounds of 90 second intervals are completed (3 rounds each).
*Score is the total devil's press reps completed.
*As soon as event 4 concludes, teams will commence Event 5.
Devil's Press:
Beginners: 10 / 15 kg DB
Intermediate, Masters 35 - 44 & Masters 45 - 54: 15 / 22.5 kg DB
Masters 55+: 12.5 / 17.5 kg DB
Event 5 - Step Over and Hold
5 minute AMRAP:
Max reps goblet box step overs
*This event begins immediately after Event 4
*1 partner does step overs, while the other holds a wall facing handstand hold
*Teams will use the DB used in Event 4 for the step overs.
Wall facing HS hold:
Beginners: Partial hold with hands behind tape (140 cm from the wall)
All other divisions: Full wall facing hold with hands on tape (25 cm from the wall)
Event 6 - Bike till you're Dead
Performed as an indian file*:
22 / 30 cal bike
30 deadlifts
Run to the wall to finish
*7 minute time cap
*E.g. Partner A starts on the bike. Once he/she is done with their calories, they move on to the deadlifts, while Partner B begins on the bike.
Athletes must advance the barbell every 10 reps.
Partner B may not begin their deadlifts until Partner A has completed all 30 deadlifts, and roll the barbell back to athlete B.
Partner A then runs to the wall to wait for partner B. Once partner B has finished all their deadlifts, they must run to the wall to finish.
Deadlifts
Beginner & Masters 55+: 50 / 75 kg
Intermediate & Masters 35 - 44: 70 / 100 kg
Masters 45 - 54: 55 / 80 kg
Media
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Event Details
Closes: Jul 24, 2025
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