Karuna's QUAD SQUAD
About This Competition
CrossFit Karuna introducing 🤩 QUAD SQUAD 🤩
Mixed sex - Teams of 4
2 males + 2 females 💃🕺💃🕺
Ability to choose to RX or scale each workout. RX scoring above scaled on the leaderboard (just like the open) in this one division competition.
Will be doing our best to make sure we have some great vendors there for you guys.
Big cash prize for the team takes the win.
Great venue for spectating with a mezzanine viewing platform and loads of space to set up your gazebo for the day. So get registered and round up your cheer squad, it's going to be a ripper day.
📍 CrossFit Karuna, West Gosford, NSW
🗓️ Sunday 31st August
🕖 7am - 3pm
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Minerva Boys | 4 |
| 2 | Michellegrace and the Impact boys | 5 |
| 3 | Beauties & The Beasts | 12 |
| 4 | Midnight #1 | 13 |
| 5 | Max Fource | 13 |
Workouts
15 Syncro burpee over beam*
30 Syncro TTB**
50 Front Squats 40/60kg***
30 STOH 40/60kg***
50 syncro hang dumbbell snatch 15/22.5kg*
30 STOH 40/60kg***
50 Front Squats 40/60kg***
30 TTB**
15 Syncro burpee over beam*
* All FOUR athletes
**TWO athletes (M/F pair)
***One athlete is holding the barbell in the front rack position (M/F)
SCALED - Barbell weight 30/50kg. DB weight 10/15kg. Hanging knee raises instead of TTB.
3RM Bench Press + 1RM Clean
F/F pair go first. 8 minutes to establish their heaviest 3rm bench press and 1rm clean. One minute transition. M/M pair then have 8 minutes to establish their heaviest 3rm bench press and 1rm clean.
Bench press must be complete first, once moved onto clean, athlete's cannot go back to the bench press.
Pair 1 completes
15-12-9
Sandbag over log 45/70kg
Burpee over log
Pair 2 completes
9-15-21
Burpee over log
Sandbag over log 45/70kg
6 minute time cap for pair 1. If pair 1 finishes before 6 minutes, pair 2 can start straight away.
M/F Pair 1 completes
4 rope climbs
10 syncro wall walks
20 syncro pull ups
M/F Pair 2 completes
4 rope climbs
20 syncro alt pistols
10 syncro bar muscle ups
M/F Pair 1 completes
4 rope climbs
20 syncro power snatch
10 syncro overhead squats
M/F Pair 2 completes
4 rope climbs
10 syncro squat snatch
20 syncro overhead squats
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Event Details
Closes: Aug 7, 2025
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