FFF Challenge 2024
About This Competition
Policies and Procedures:
Due to the organisation and nature of this event all ticket purchases will be non refundable.
If due to unforseen circumstances the competition is cancelled, a full refund will be issued.
In the event that a member of a team needs to pull out, substitutes will be permitted. The organisers must be advised of any changes by email no later than 1st of November.
In the event that a team needs to forfeit their registration a replacement team may then be substituted if they compete in the same division.
Any allowable changes to teams and or members will be at the discretion of the organisers.
Workouts will be released in the weeks prior to the event.
Source: Competition Corner
Your results are already here.
Every competition you've entered, ranked workout by workout. Search your name and find your entire history.
Search the ResultsThe conversation is already happening.
Athletes are commenting, posting photos, and reliving the workouts. Jump in.
See the CommunityReady for what's next?
Browse upcoming competitions near you — your next event is probably already listed.
Find Competitions Near MeHow much stronger are you than last year?
Log PRs for every lift and benchmark workout. Your progress tells the story — KettleBoards keeps track.
Track Your PRsDivisions
Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Burpee Buddies | 4 |
| # | Athlete | Points |
|---|---|---|
| 1 | Burpee Slayers | 12 |
| 2 | Skibidi Sigmas | 12 |
| 3 | Mununjali | 12 |
| 4 | KrisBree | 13 |
| 5 | DJ in da house | 21 |
| # | Athlete | Points |
|---|---|---|
| 1 | Your pace or Mine? | 5 |
| 2 | Sweet and Savoury Early Risers | 7 |
| 3 | WODfathers | 12 |
Workouts
⚡️"Power Surge & Endurance Grind" ⚡️
This workout combines a max weight complex to test raw strength, followed by a high-energy conditioning segment for stamina and coordination.
Part A: Max Weight Complex (8-minute window)
For Max Load:
1 Deadlift
1 Hang Clean (power or squat)
1 Front Squat
1 Jerk (shoulder-to-overhead)
Partners have 8 minutes to establish their heaviest complex. Both partners must complete the complex individually, but can work together to load/unload weights. The combined total of each partner's heaviest complex will count as the team’s score for Part A.
Part B: ⚡️"Endurance Grind"⚡️ (AMRAP in 10 minutes)
Partners alternate rounds, completing as many rounds as possible.
| RX | Intermediate | Beginner |
| 50 Double Unders (or 100 Single Unders) 15 Kettlebell Swings (24/16kg) 10 Goblet Step-Ups (24”/20” box) |
35 Double Unders (or 70 Single Unders) 15 Kettlebell Swings (16/12kg) 10 Goblet Step-Ups (24”/20” box) |
50 Single Unders (or 100 Plate Hops)
|
Workout Breakdown:
18 minute running clock.
Part A: The max weight complex challenges both partners to lift heavy while focusing on technique and strength. The 8-minute window requires efficient strategy.
Part B: The "Endurance Grind" brings a fast-paced, alternating AMRAP with double unders (or singles), kettlebell swings, and goblet step-ups, testing cardio, coordination, and leg strength.
This workout combines a max weight complex to test raw strength, followed by a high-energy conditioning segment for stamina and coordination
🏆"Decade of Dedication"🏆
In honour of 10 years of Flourish (est. 2014), this pairs workout will test your teamwork, strength, and endurance. Let’s celebrate by pushing our limits!
Time Cap: 35 minutes
For Time – In Pairs:
| RX | Intermediate | Beginner |
|
Buy-In: Then, complete 10 rounds (5 rounds each, alternating): 20 Wall Balls (20/14lb)
|
Buy-In: Then, complete 10 rounds (5 rounds each, alternating): 20 Wall Balls (14/10lb)
|
Buy-In: Then, complete 10 rounds (5 rounds each, alternating): 20 Wall Ball thrusters (14/10lb)
|
Workout Breakdown:
Start with a 1000m row to symbolise a solid beginning, just like Flourish in 2014.
Complete 10 rounds, alternating between partners:
20 Wall Balls to symbolise teamwork and growth over the decade.
14 Deadlifts to honour the year 2014.
10 Toes-to-Bar to represent the 10th anniversary.
End strong with a 2014m row, a nod to the year Flourish was born.
Strategy Tips:
Plan efficient work/rest intervals with your partner to keep the intensity high.
Manage your pace on the final row to finish within the 35-minute time cap.
🔥"Tandem Trouble" 🔥
For Time (Cap: 18 minutes):
This workout is all about synchronisation, communication, and fun! Partners will need to work in harmony and tackle different movements together.
Part A: Synchronised AMRAP (8 minutes)
Partners must stay in sync throughout!
| RX | Intermediate | Beginner |
|
10 Synchronised Alternating Dumbbell Snatches (22.5/15kg)
|
10 Synchronised Alternating Dumbbell Snatches (15/10kg) 10 Synchronised Burpees Over the Bar (Step) 10 Synchronised Sit-Ups |
10 Synchronised Plate G2OH (10/5kg) 10 Synchronised Up Downs Over the Bar (Step) 10 Synchronised Sit-Ups |
Part B: Relay Style (10 minutes)
Each partner completes a full round before the next partner can start. Split work equally. Complete 2 rounds each.
| RX | Intermediate | Beginner |
| 200m Run 10 Power Cleans (60/40kg) 10 Box Jump Overs (24/20”) |
200m Run 10 Power Cleans (40/25kg) 10 Box Step Overs (24/20”) |
150m Run 10 Power Cleans (25/20kg) 10 Box Step Overs (20/16”) |
Finisher: With any remaining time after the relay, both partners complete max synchronised air squats together until the time cap.
Workout Breakdown:
Part A: Synchronised movements require partners to move together, so communication is key! This section builds teamwork and keeps the energy up with fast transitions.
Part B: Partners alternate in a relay-style format, testing each person's speed and endurance. One partner rests while the other works hard to complete their round.
Finisher: In the remaining time, max synchronised air squats challenge both partners to push each other until the very end!
Media
Community
Event Details
Closes: Nov 9, 2024
Find Your Next Competition
Browse hundreds of CrossFit and functional fitness competitions worldwide.
Our goal is to bring the functional fitness competition community together. Organizing information and bringing valuable resources to the space.
Useful Links
Explore More
Competition Resources
Personal Records