The Flat White Gauntlet
About This Competition
The Flat White Gauntlet - Brewed for the Brave
Event Details:
Same Sex Pairs Competition
Advanced, Intermediate and Beginner Divisions
Huge Prize Purse
Rx - 1st Place (1.5K), 2nd Place ($700), 3rd Place ($350)
Intermediate - 1st Place ($700), 2nd Place ($350), 3rd Place (Pair of Shoes)
Beginner - Prize Packs for Podium Finishers provided by our Sponsors.
Advanced Division Movement Standards Guideline
Bar Muscle-Ups
Chest to Bar Pull-Ups
Handstand Walking
Rope Climbs (15ft)
Sandbags 70/45kg
Clean and Jerks 80/55kg
DB Snatch (22.5/15kg)
Double Unders
Box Jumps (24/20’’)
Intermediate Division Movement Guidelines
Toes to Bars
Pull-Ups
Wall Walks
Rope Climbs (12ft)
Sandbags 45/30kg
Clean and Jerks 60/40kg
DB Snatch (20/12.5kg)
Double Unders
Box Jumps (24/20’’)
Beginner Division Movement Guidelines
Hanging Leg Raises
Ring Rows
Wall Walks (Open Scaled Standards)
Rope Lay to Stands
Clean and Jerks 40/25kg
DB Snatch (15/10kg)
Single Unders
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Elephant and the Mouse | 7 |
| 2 | The Alley Chicks | 8 |
| 3 | MichElla | 17 |
| 4 | Hawaiian Roller Coaster Ride | 20 |
| 5 | K&A | 25 |
| # | Athlete | Points |
|---|---|---|
| 1 | GEO Boogeymen | 5 |
| 2 | Blessed with the BB | 17 |
| 3 | Heavy Hitters | 17 |
| 4 | Get Southended | 18 |
| 5 | DT | 26 |
| # | Athlete | Points |
|---|---|---|
| 1 | Wine & WODs | 8 |
| 2 | Flatwhite Babychinos | 12 |
| 3 | The Bee Gees | 14 |
| 4 | Luca & Sean | 16 |
| 5 | Gracefully Wrecked | 25 |
| # | Athlete | Points |
|---|---|---|
| 1 | Two snatch, no jerks | 16 |
| 2 | Smashley | 22 |
| 2 | TATS &MUSCLES | 22 |
| 4 | Panic Adapt | 22 |
| 5 | ADAPT CHAOS | 30 |
| # | Athlete | Points |
|---|---|---|
| 1 | CrossFit Play | 16 |
| 2 | All Pain, No Gain | 21 |
| 3 | 2 jerks no snatch | 23 |
| 4 | Hard Play | 25 |
| 5 | One80gym | 30 |
Workouts
For Time - 15:00 Cap
Adv:
5 Rounds for Time:
16 Synchro Shuttle Runs (1 rep = 7.5m)
16 Front Squats (70/50kg)
30/24 Cal Echo Bike
Int:
5 Rounds for Time:
16 Synchro Shuttle Runs (1 rep = 7.5m)
16 Front Squats (50/35kg)
26/20 Cal Echo Bike
Rookie:
5 Rounds for Time:
16 Synchro Shuttle Runs (1 rep = 7.5m)
16 Front Squats (40/25kg)
22/16 Cal Echo Bike
Part A - 6:00 to Establish 3RM Bench Each
Score = total combined weight from both partners
Tiebreak time = rounds and reps on part B of this workout
Part A - 6:00 to Establish 3RM Bench Each
Score = total combined weight from both partners
Tiebreak time = rounds and reps on part B of this workout
AMRAP8:
Adv:
50 Double Unders + 12/9 Cal Ski
20 Synchro Hang DB Snatches (22.5/15kg)
Int:
50 Double Unders or 100 Single Unders + 12/9 Cal Ski
20 Synchro Hang DB Snatches (20/12.5kg)
Rookie:
75 Single Unders + 12/9 Cal Ski
20 Synchro Hang DB Snatches (15/10kg)
*score = total rounds + reps
**NB: single unders = 50 reps
Advanced Division:
2-2-2-3 minute intervals (rest 1:00 b/w sets)
6 Synchro Bar Muscle-Ups
10 Synchro Burpee Box Jump Overs (24/20'')
Max C&J in remaining time (80/55kg)*
Intermediate Division:
2-2-2-3 minute intervals (rest 1:00 b/w sets)
10 Synchro Toes to Bar
10 Synchro Burpee Box Jump Overs (24/20'')
Max C&J in remaining time (60/40kg)*
Rookie Division:
2-2-2-3 minute intervals (rest 1:00 b/w sets)
10 Synchro Leg Raises (toes above hips)
10 Synchro Burpee Box Jump OR Step Overs (24/20'')
Max C&J in remaining time (40/25kg)*
*continue this format until time up or 50 C&Js completed
Score = time taken to complete or cap (12:00) + number of reps
[ALL DIVISIONS] - For Time (12 min cap):
Adv:
40m HSW
10 Rope Climbs (4.5m)
20m HSW
50 Chest to Bar Pull-Ups
20m HSW
10 Rope Climbs
40m HSW
Int:
12 Wall Walks
8 Rope Climbs (3.5m)
6 Wall Walks
50 Pull-Ups
6 Wall Walks
8 Rope Climbs
12 Wall Walks
Rookie:
12 Wall Walks (open scaled standard)
8 Lay to Stand Rope Climb
6 Wall Walks
50 Ring Rows
6 Wall Walks
8 Lay to Stand Rope Climb
12 Wall Walks
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Event Details
Closes: Sep 6, 2025
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