About This Competition
Synergy 25 – CrossFit Competition Minerva Tuggerah
Get ready for an epic day of fitness, teamwork, and community at Synergy 25, going down Sunday 1st February at CrossFit Minerva Tuggerah!
This one’s all about bringing athletes together to test their limits and have some serious fun. You’ll take on 4 events — 2 inside the main gym and 2 outdoor workouts that’ll challenge your engine, strength, and strategy. Expect a mix of classic CrossFit-style workouts with a few twists to keep you guessing.
👊 Divisions:
• Male/Male pairs
• Female/Female pairs
• Mixed pairs
💪 Choose your challenge with Open or Advanced/RX categories — perfect whether you’re chasing the podium or just keen to throw down with your training partner.
Division Format
There will be one overall division and one leaderboard for all teams. To ensure fairness across different team compositions (female-female, male-male, and mixed), workout adjustments will be made based on team type.
For example:
Workout Example:
3 Rounds
• 20 Calorie Row
• 15 Pull-Ups
• 9 Thrusters
Adjustments by Team Type:
• Row:
• Female-Female: 15 calories
• Male-Male: 20 calories
• Mixed: 18 calories
• Pull-Ups (Chest-to-Bar):
• Female-Female: 10 reps
• Male-Male: 15 reps
• Mixed: 12 reps
• Thrusters:
• Male-Male: 40 kg
• Female-Female: 30 kg
• Mixed: 40 kg for the male / 30 kg for the female
All teams will be scored on the same leaderboard regardless of team composition. The scaling ensures a fair comparison across divisions while maintaining one competitive field.
Source: Competition Corner
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Track Your PRsDivisions
Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | One hundred | 7 |
| 2 | Dangermoose | 8 |
| 3 | FGA Double J’s | 15 |
| 4 | Two Rep Max | 21 |
| 5 | Double or nothing | 24 |
| # | Athlete | Points |
|---|---|---|
| 1 | Too Many F’s | 8 |
| 2 | Double Trouble | 12 |
| 3 | Swole Sistas | 15 |
| 4 | Pre-Workout & Pale Ale | 17 |
| 5 | She’s right, I’m wrong | 27 |
| # | Athlete | Points |
|---|---|---|
| 1 | Willow's Heros | 6 |
| 2 | Horse and Hound | 12 |
| 3 | Jo & Tom | 20 |
| 4 | Bully and the dez | 21 |
| 5 | Midnight Black | 31 |
Workouts
8 MIN AMRAP
30 BURPEES OVER THE BAR (LATERAL)
30 GROUND TO OVERHEAD @ WEIGHT 1
30 BURPEES OVER THE BAR
20 GROUND TO OVERHEAD @ WEIGHT 2
30 BURPEES OVER THE BAR
Max rep GROUND TO OVERHEAD @ WEIGHT 3
*athletes score is total reps completed at 8 minute time cap
Scored independently of event 2
Straight into EVENT 2
Open/masters = 40/30kg, 60/40, 80/50
Advanced = 50/35, 70/50, 90/65
4 MINUTES TO ESTABLISH A MAX GROUND TO OVERHEAD
Athletes have 4 minutes to build to a max successful Power Clean + Push Jerk
Athlletes can increase or decrease weight at anytime.
Score - heaviest successful lift per team member
Scored seperately from Event 1
Male scores will be divided by 0.7 to normalise scoring to ensure fair comparison
9 MINUTE AMRAP
partners alternate full rounds
only one partner works at a time
PARTNER 1 FULL ROUND
21/17 CAL ROW
15 DOUBLE DUMBBELL THRUSTERS
9 DOUBLE DUMBBELL DEVILS PRESS
PARTNER 2 FULL ROUND
9 DOUBLE DUMBBELL DEVILS PRESS
15 DOUBLE DUMBBELL THRUSTERS
21/17 CAL ROW
Partners continue alternating rounds in this format for 9 minutes
Score= total reps completed
OPEN DIVISION & MASTERS
single DB Thrusters/Devils press 22/15
RX ADVANCED
double dumbbell Thruster/Devils Press. 22/15
12 MIN AMRAP
20 SYNCHRO SQUAT (1 ATHLETE OVERHEAD SQUAT BB 60/40, 1 ATHLETE SANDBAG FRONT RACK SQUAT)
50 TOES TO BAR (SHARED)
20 SYCNHRO SQUAT
40 CHEST TO BAR PULLUPS (SHARED)
20 SYNCHRO SQUAT
30 BAR MUSCLE UP (SHARED)
OPEN/MASTERS= FRONT SQUAT 60/40, AND SANDBAG 100/70LBS
KNEES TO CHEST, PULLUPS, CHEST TO BAR PULLUPS
ADVANCED= AS WRITTEN, SANDBAG = 150/100LB
FOR TIME 5 Min CAP (this may be completed at any stage throughout the day)
EACH ATHLETE COMPLETES ONE FULL ROUND FOR TIME
6 Shuttle Run sprints
40m Sandbag Carry
40m Sled Push
40m Farmers Carry
Athletes must complete movements in order
Score= time upon completion
Media
Community
Event Details
Closes: Jan 29, 2026
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