About This Competition
Formed by the community and shaped through competition, FFX 2024 will be bigger and even more exciting than last year!
Individuals: Rx/ Intermediate
3 person Teams: Rx/ Intermediate/ Beginner
Each event, programmed by PRVN, will be fun and challenge the competitors strength, skill, and overall fitness.
This year we will present a cash prize to the winner for Rx divisions.
Athlete Photo Packages are Available for Purchase from Daily Comp Media!
DIVISION STANDARDS
While these are not necessarily weights and skills you will see in workouts, this is a guide to help you understand what might possibly be asked of you or of the level of fitness this division should have as a baseline.
RX
Snatch/Overhead Squats 185/125
Deadlift 275/185
Sandbag 150/100
Double Unders
DBs 70/50
Box Jump Max (30"/24")
Cleans 155/105
Snatch 115/75
Deadlift 225/155
Sandbag 100/80
Double Unders/ Singles
Dumbbells 35/25lb
Box Jump Max (24"/20")
Wall Walks to 10" from the Wall
Sandbag 70/40lb
Single Unders
Box Step-Ups 24/20
Wall Walks to 20" from the Wall
Athlete Event Tees - WILL BE RELEASED SOON!
Source: Conquest Events
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Davis Brown | 7 |
| 1 | Tre Riddick | 7 |
| 3 | Colby Meredith | 14 |
| 4 | Gus Navarro | 16 |
| 5 | Gregory Riley | 19 |
| # | Athlete | Points |
|---|---|---|
| 1 | Christina Collings | 7 |
| 1 | Samantha Steinfield | 7 |
| 3 | Courtney Keeley | 13 |
| 4 | Yuliana Parra | 16 |
| 4 | Brittney Watts | 16 |
| # | Athlete | Points |
|---|---|---|
| 1 | Madison Hinman | 5 |
| 2 | Anna Bosworth | 7 |
| # | Athlete | Points |
|---|---|---|
| 1 | EMPTY LANE | — |
| # | Athlete | Points |
|---|---|---|
| 1 | Buns & Barbells | 5 |
| 2 | Blazing Spark | 9 |
| 3 | KMK | 10 |
| 4 | HEZ Nuts | 16 |
| # | Athlete | Points |
|---|---|---|
| 1 | Dunwoody's Finest | 5 |
| 2 | ArmWODa | 11 |
| 3 | Past Our Prime | 12 |
| 3 | Lift legends | 12 |
| # | Athlete | Points |
|---|---|---|
| 1 | Wayv Active Ladies | 5 |
| 2 | Swole Sisters | 7 |
| # | Athlete | Points |
|---|---|---|
| 1 | The Goombay Boys | — |
Workouts
Individual RX
For Time:
3 Rounds for Time
10 Sandbag Squats 150/100lb
20 GHD Sit-Ups
10-20-30 Calorie Ski Erg
Female Ski: 8-16-24
Time Cap: 12:00
Athletes will begin by picking the sandbag up to the shoulder and performing 10 sandbag squats before moving on to complete 20 GHD Sit-Ups, then tackling calories on the Ski Erg. Round 1 athletes will complete 10/8 calories, round 2 will be 20/16 calories, and athletes will finish the workout with 30/24 calories on the Ski Erg.
Individual Intermediate
For Time: 12:00 Cap
3 Rounds for Time
10 Sandbag Squats 100/80lb
15 GHD Sit-Ups
10-20-30 Calorie Ski Erg
Female Ski: 8-16-24
Athletes will begin by picking the sandbag up to the shoulder and performing 10 sandbag squats before moving on to complete 15 GHD Sit-Ups, then tackling calories on the Ski Erg. Round 1 athletes will complete 10/8 calories, round 2 will be 20/16 calories, and athletes will finish the workout with 30/24 calories on the Ski Erg.
RX Teams of 3
For Time: 20:00 Cap
3 Rounds for Time
30 Sandbag Squats 150/100lb
60 GHD Sit-Ups
30-60-90 Calorie Ski Erg
Female Ski: 24-48-72
Intermediate Teams of 3
For Time: 20:00 Cap
3 Rounds for Time
30 Sandbag Squats 100/80lb
48 GHD Sit-Ups
24-48-72 Calorie Ski Erg
Female Ski: 20-40-60
Each athlete will perform 10 Sandbag Squats while the other 2 partners rest. Rotate as needed to complete the 30 Sandbag Squats. The Sandbag Squats will be performed with the Sandbag on one Shoulder. Once the athletes have completed the 30 Sandbag Squats the team will move to the GHD. While one athlete is performing the GHD Sit-Ups another athlete must be holding the Sandbag in a Bear Hug position with a fully upright position with locked out knees, hips, and shoulders. Any re-grip of the sandbag or bend of the knees means partners must stop working and rotate. Once athletes have completed the GHD sit-ups they will move to the Calorie Ski Erg where they will work to complete ski calories on round 1, ski calories on round 2, and ski calories on round 3.
For rounds 1 and 2, athletes must hold the Sandbag just like they did for the GHD Sit-Ups, however on round 3, the athletes can rotate any way they want and do not need to hold the Sandbag to complete the Ski.
Beginner Teams of 3
For Time: 15:00 Cap
3 Rounds for Time
30 Goblet Squats 53/35lb
60 Abmat Sit-Ups
20-40-60 Calorie Ski Erg
Female Ski: 16-32-48
Each athlete will perform 10 Goblet Squats while the other 2 partners rest. Rotate as needed to complete the 30 Goblet Squats. Once the athletes have completed the 30 Goblet Squats the team will move to the Abmat Sit-Ups. While one athlete is performing the Abmat Sit-Ups another athlete must be holding a plank position. Once athletes have completed the Abmat sit-ups they will move to the Calorie Ski Erg, where they will work to complete 20/16 calories on round 1, 40/32 calories on round 2, and 60/48 calories on round 3.
For rounds 1 and 2, athletes must hold a Plank position just like they did for the Abmat Sit-Ups, however on 60 calorie Ski Erg to finish, the athletes can rotate any way they want and do not need to hold the Plank to complete the Ski.
Rx Individual (Two Scores)
12:00 EMOM
Min 1: Calorie Bike Erg
Min 2: Max Clean and Jerks
Min 3: Rest
Set 1: 115/75lb
Set 2: 135/95lb
Set 3: 185/125lb
Set 4: 225/155lb
Score 1 = Total Calories
Score 2 = Total Reps completed on Barbell
Division: Indy Intermediate (Two Scores)
12:00 EMOM
Min 1: Calorie Bike Erg
Min 2: Max Clean and Jerks
Min 3: Rest
Set 1: @ 95/65lb
Set 2: @ 115/85lb
Set 3: @ 135/105lb
Set 4: @ 155/125lb
Score 1 = Total Calories
Score 2 = Total Reps completed on Barbell
Rx Teams of 3 (Two Scores)
10:00 AMRAP
Station 1: Max Calorie Bike Erg
Station 2: Clean and Jerks
30 Reps @ 115/75lb
20 Reps 135/95lb
10 Reps 185/125lb
Max Reps @ 225/155lb
One partner will be working on the Bike while the other 2 partners are working on the Clean and Jerks. You can rotate as often as you like in order to get the most calories completed on the Bike Erg and as many reps completed on the Clean and Jerks.
Score 1 = Total Calories
Score 2 = Total Reps completed on Barbell
Intermediate Teams of 3 (Two Scores)
10:00 AMRAP
Station 1: Max Calorie Bike Erg
Station 2: Clean and Jerks
30 Reps @ 95/65lb
20 Reps @ 115/85lb
10 Reps @ 135/105lb
Max Reps @ 155/125lb
One partner will be working on the Bike while the other 2 partners are working on the Clean and Jerks. You can rotate as often as you like in order to get the most calories completed on the Bike Erg and as many reps completed on the Clean and Jerks.
Score 1 = Total Calories
Score 2 = Total Reps completed on Barbell
Beginner Teams of 3 (Two Scores)
10:00 AMRAP
Station 1: Max Calorie Echo Bike
Station 2: AMRAP
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Cleans
6 Dual Dumbbell Shoulder to Overhead
Load: 25/15lb
One partner will be working on the Bike while the other 2 partners are working on the Clean and Jerks. You can rotate as often as you like in order to get the most calories completed on the Bike Erg and as many reps completed on the Clean and Jerks.
Score 1 = Total Calories
Score 2 = Total Reps completed on Barbell
Rx Individual (Two Scores)
12:00 EMOM
Min 1: Calorie Bike Erg
Min 2: Max Clean and Jerks
Min 3: Rest
Set 1: 115/75lb
Set 2: 135/95lb
Set 3: 185/125lb
Set 4: 225/155lb
Score 1 = Total Calories
Score 2 = Total Reps completed on Barbell
Division: Indy Intermediate (Two Scores)
12:00 EMOM
Min 1: Calorie Bike Erg
Min 2: Max Clean and Jerks
Min 3: Rest
Set 1: @ 95/65lb
Set 2: @ 115/85lb
Set 3: @ 135/105lb
Set 4: @ 155/125lb
Score 1 = Total Calories
Score 2 = Total Reps completed on Barbell
Rx Teams of 3 (Two Scores)
10:00 AMRAP
Station 1: Max Calorie Bike Erg
Station 2: Clean and Jerks
30 Reps @ 115/75lb
20 Reps 135/95lb
10 Reps 185/125lb
Max Reps @ 225/155lb
One partner will be working on the Bike while the other 2 partners are working on the Clean and Jerks. You can rotate as often as you like in order to get the most calories completed on the Bike Erg and as many reps completed on the Clean and Jerks.
Score 1 = Total Calories
Score 2 = Total Reps completed on Barbell
Intermediate Teams of 3 (Two Scores)
10:00 AMRAP
Station 1: Max Calorie Bike Erg
Station 2: Clean and Jerks
30 Reps @ 95/65lb
20 Reps @ 115/85lb
10 Reps @ 135/105lb
Max Reps @ 155/125lb
One partner will be working on the Bike while the other 2 partners are working on the Clean and Jerks. You can rotate as often as you like in order to get the most calories completed on the Bike Erg and as many reps completed on the Clean and Jerks.
Score 1 = Total Calories
Score 2 = Total Reps completed on Barbell
Beginner Teams of 3 (Two Scores)
10:00 AMRAP
Station 1: Max Calorie Echo Bike
Station 2: AMRAP
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Cleans
6 Dual Dumbbell Shoulder to Overhead
Load: 25/15lb
One partner will be working on the Bike while the other 2 partners are working on the Clean and Jerks. You can rotate as often as you like in order to get the most calories completed on the Bike Erg and as many reps completed on the Clean and Jerks.
Score 1 = Total Calories
Score 2 = Total Reps completed on Barbell
For Time (Time Cap 15:00)
9-7-5 Shuttle Runs (25/25ft = 1 Rep)
21-15-9 Angels Press
21-15-9 Box Jumps 24/20"
Rx Dumbbell: 70/50lb
Intermediate Dumbbell: 50/35lbs
*Angels Press = Alternating Single Arm Devils Press
Score = Total Time
Rx Teams of 3
For Time (Time Cap: 15:00)
21-15-9 Shuttle Runs (25/25ft = 1 Rep)
42-30-18 Angels Press 70/50lb
42-30-18 Box Jumps 24/20’’
*Angels Press = Alternating Single Arm Devils Press
Flow; Athletes will begin by performing 21 shuttle runs as a team. Once the 21 shuttles are done your team can move to the Angles Press and Box Jumps. At this station two athletes are working at a time. One on the Box Jumps and one on the Angels Press. One athlete will be resting and athletes can rotate as they like to complete the given work requirement. Once both 42 Box Jumps and 42 Angels press are completed, the team will move back to the shuttles and complete the required reps as before. This will continue until the round of 18 + 18 to finish.
Intermediate Teams of 3
For Time (Time Cap: 15:00)
21-15-9 Shuttle Runs (25/25ft = 1 Rep)
42-30-18 Angels Press 50/35lb
42-30-18 Box Jumps 24/20’’
*Angels Press = Alternating Single Arm Devils Press
Flow; Athletes will begin by performing 21 shuttle runs as a team. Once the 21 shuttles are done your team can move to the Angles Press and Box Jumps. At this station two athletes are working at a time. One on the Box Jumps and one on the Angels Press. One athlete will be resting and athletes can rotate as they like to complete the given work requirement. Once both 42 Box Jumps and 42 Angels press are completed, the team will move back to the shuttles and complete the required reps as before. This will continue until the round of 18 + 18 to finish.
Beginner Teams of 3
For Time (Time Cap: 15:00)
21-15-9 Shuttle Runs (25/25ft = 1 Rep)
42-30-18 Angels Press 25/15lb
42-30-18 Box Step-Ups 24/20’’
*Angels Press = Alternating Single Arm Devils Press
Flow; Athletes will begin by performing 21 shuttle runs as a team.. Once the 21 shuttles are done your team can move to the Angles Press and Box Step-Up. At this station two athletes are working at a time. One on the Box Step-Ups and one on the Angels Press. One athlete will be resting and athletes can rotate as they like to complete the given work requirement. Once both 42 Box Step-Up and 42 Angels press are completed, the team will move back to the shuttles and complete the required reps as before. This will continue until the round of 18 + 18 to finish.
Media
Community
Event Details
Closes: Sep 13, 2024
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