southern ocean showdown 2017


Southern Ocean Showdown is back!

Now in its fourth year our favourite partners comp is back bigger and better than ever! In 2016 we had 160 athletes compete over the two days of competition focusing on testing fitness across broad times and modal domains. A true test of all round fitness.

In 2017 we are taking it up a notch, taking on board all we have learnt in the previous years to deliver the best competition possible. This page is where you will find all the key information.

when & where is it?

The SOS 2017 will take place at Sam's Warehouse in Warrnambool Vic (same venue we have used for the last two years). We open up with a Friday Night Lights event on Friday Jan 6th and then continue with two days of further competition on Saturday and Sunday, Jan 7th and 8th.

who should compete?

This is a partners competition - male/male and female/female teams. Our primary goal is for teams to have an awesome experience - regardless of whether they came for fun, to test themselves or are gunning for podium. The workouts have been designed to be challenging and reflective of the tenets on traditional CrossFit training. If you are a heavy lifter you will get your time to shine, if you are a cardio machine you too will have your time to shine, but only by being a well rounded athlete both mentally and physically will you get to scale the podium. The workouts are designed to be inclusive whilst also allowing better athletes to truly challenge themselves.

What are the categories?

Open Mens and Womens, Masters 35-49 Mens and Womens, Masters 50+ Mens and Womens. Masters eligibility is based on age at the time of competition.


This is an intermediate to advanced level competition. The expected standards/capabilities are listed below.

Open Standards

We expect you to be proficient at core CrossFit movements - being competent at more advanced bodyweight movements such as muscle ups and handstand push ups will be a benefit but not essential. You should be comfortable with ground to overhead loads of 70kg/50kg and snatching 60kg/40kg. 

Masters 35-49

As above for Open

Masters 50+

Still require proficiency with core bodyweight movements (pull up/push up), ground to overhead of 50/40 and snatch of 40/20

Entry Fee,  The 'T-Shirt' & FRIDAY NIGHT

Entry Fee

Entry will be $220 per team -  this covers more than two full days of competition, a huge venue, prizes for all divisions, excellent facilities and services, heaps of room to warm up, food and vendor stalls, as well on-site professional first-aid (St Johns). We take your enjoyment and safety very seriously - our goal is for everyone to have an awesome weekend - win, lose or draw.

The Comp 'T-Shirt'

This year instead of a competitor T-shirt, all athletes, regardless of category will receive an awesome, fully adjustable, weight vest including plates. The vest is completely adjustable at multiple points to allow for fitting a wide variety of shapes and sizes. The mens vest comes with 4 removable plates - 2 front 2 back. With four plates loaded you have a 20lb vest, with 2 plates loaded you have a 10lb vest. The womens vest comes with two plates (you can buy extra plates at the comp if you wish to make it a mens/womens vest). Open and Masters 35-49 will need this vest for two events across the weekend.

Friday Night Lights

For the first time ever we are kicking off with a Friday Night Lights event - we are telling you in advance most of the details so you can come prepared. The goal is to have a big opener - a small number of large heats to kick off the weekend with some serious atmosphere and fitness.

The WOD will be a variation of the classic hero workout 'Murph' and the flow will be as follows:

Partner 1 - Row (distance will be released on the night)

Partner 1 & 2 - Complete 300 air squats 

Partner 2 - Air Dyne (calories to be released on the night)

Partner 1 & 2 - Complete 200 Push Ups

Partner 1 & 2 - Complete 100 pull ups

Open and Masters 35-49 to Rx will require wearing the weight vest at 20lb for men and 10lb for women. As with all WODs it can be scaled. With the bodyweight movements only one partner can work at a time and there is no minimum work requirement per partner. There will be a time cap.

The first heat will kick off at 730pm. There will be a very short briefing before each heat so people with more significant travel can arrive for a later heat and not miss the briefing etc. Since it will be a' later' night we will kick off Saturday at a more civilised hour - further details and times will be released closer to the event. If you need to be in a later heat due to travel constraints there will be an opportunity during registration to request that. 


Once again Deakin Uni has student on res accommodation available as a great way to secure an inexpensive place to stay over the busy holiday period. 


Stay at Deakin Warrnambool is located within the Deakin Warrnambool University Campus and is set on the banks of the picturesque Hopkins River, close to local surf beaches and popular tourist attractions. The Campus is situated approximately five kilometres east of the local city of Warrnambool. 

The accommodation is University-style, self-contained units of 4-21 bedrooms. Each bedroom includes a single, twin single or double bed, with desk and heater. Guests share kitchen, bathroom, lounge and laundry facilities with other guests in the unit. Easy access rooms are available.
Accommodation Inclusions:

-          Bed linen, pillows and towels provided.

-          Free Wifi.

-          Full Kitchen (including fridge, stove, oven, microwave, toaster, kettle and basic utensils).

-          Bathroom with shower facilities.

-          Washing machine, dryer and iron.

-          Lounge room equipped with TV/DVD.

Should you wish to proceed with a booking contact Reception on 03 5563 3111 or

Alternatively there is a wide range of hotels, motels, caravan parks and camping grounds. 


how do i enter?

Entry details can be found here