2024 Iron Belle
About This Competition
CELEBRATING OUR 15TH YEAR!
The Iron Belle competition is a place for women of all fitness levels to come together one Saturday morning and put their fitness to the test! The environment is ELECTRIC, VIBRANT, and so much FUN!
THE DETAILS
16th Annual Iron Belle Competition
Saturday, August 3rd
@ CrossFit Central Downtown (410 Pressler Street)
Early Bird Registration: $300 per team
The price will increase on July 11th!
EARLY BIRD REGISTRATION OPENS ON MONDAY, JUNE 10TH!
Divisions: RX, Intermediate, Masters, Scaled, Girls (9-12, 13-15)
Division Descriptions
RX: RX athletes are able to do all gymnastics movements, including chest-to-bar pull-ups, handstand push ups, ring muscle-ups, bar muscle-ups, toes to bar, and pistols . They also can Clean and Jerk 150+, Snatch 125, and Deadlift 300
Intermediate: They can Snatch 95, Clean & Jerk 105. Skills include chin over bar pull-ups, rope climbs, toes to bars, handstand push-ups, & double unders.
Masters: A masters team is defined as combined ages of 115 or greater. Example: 35/40/45
Scaled: All movements are modified in this division, such as Hanging Knee Raises for Toes to Bar, jumping pull-ups for chin over bar pull-ups and single unders for double unders. They also can move a 35-55# barbell in all Olympic movements. Athletes should also be able to Deadlift 85-100#.
*100% of registration fees from the Girls Division will go to The Refuge, a non-profit organization that provides trauma-informed, long-term restoration shelter and services to girls 11-17 years old, who have been exploited through sex trafficking.
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Ku Mana Queens | 400 |
| 2 | Hot & Smelly - Pepper & Lili | 300 |
| 3 | Besties | 150 |
| 3 | E&E | 150 |
| # | Athlete | Points |
|---|---|---|
| 1 | 3 Dumbbells | 392 |
| 2 | Hustle Honeys | 372 |
| 3 | The PowerBuff Girls | 332 |
| 4 | 3 Momigos | 328 |
| 5 | Flex Appeal | 316 |
| # | Athlete | Points |
|---|---|---|
| 1 | Kinda Vintage Kinda Savage | 390 |
| 2 | Upreach Golden Girls | 340 |
| 3 | Barbellas | 300 |
| 4 | Golden Girls | 280 |
| 5 | The Old & The Breathless | 270 |
| # | Athlete | Points |
|---|---|---|
| 1 | My 600-lb lift | 390 |
| 2 | The Nutcrackers | 360 |
| 3 | Downtown Gals 2.0 | 330 |
| 4 | Snatch Us If You Can | 290 |
| 5 | Freak show 🎪💪🏽🐘🔪 | 250 |
| # | Athlete | Points |
|---|---|---|
| 1 | Amazingly Average | 356 |
| 2 | Crossfit Newbs | 336 |
| 3 | Here for the $100 T-shirt | 336 |
| 4 | Flex in the city | 320 |
| 5 | Power Puffs | 319 |
Workouts
RX Division
For Time:
Athlete 1:
21-15-9
Power Cleans 95#
Toes to Bar
Athlete 2:
15-12-9
Shoulder to Overhead 95#
Chest to Bar Pull Ups
Athlete 3:
12-6-3
Power Clean to Shoulder to Overhead 95#
Burpee Over Bar
*11 Minute Time Cap
FLOW:
All athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 1 will run out to their barbell and complete 21 Power Cleans, once complete they will then complete 21 Toes to bar. They will then do 15-15, 9-9 reps of the same 2 movements. Once the last Toes to Bar is complete, they will run back to start pad and tag Athlete 2.
Athlete 2 will run out and complete 15 Shoulder to Overheads. A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed. They will then complete 15 Chest to Bar Pull Ups. They will then do 12-12, 9-9 reps of the same 2 movements. Once the last Chest to Bar Pull Up is complete, they will run back to start pad and tag Athlete 3.
Athlete 3 will run out and complete 12 Power Cleans to Shoulder to Overheads. A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed. They will then complete 12 Burpee Over Bar. They will then do 6-6, 3-3 reps of the same 2 movements. Once the last Burpee Over Bar is complete, they will run back to the start pad where time will be called. There is an 11 minute time cap on this workout
Intermediate/Masters Division
For Time:
Athlete 1:
21-15-9
Power Cleans 75#
Toes to Bar
Athlete 2:
15-12-9
Shoulder to Overhead 75#
Pull Ups
Athlete 3:
12-6-3
Power Clean to Shoulder to Overhead 75#
Burpee Over Bar
*11 Minute Time Cap
FLOW:
All athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 1 will run out to their barbell and complete 21 Power Cleans, once complete they will then complete 21 Toes to bar. They will then do 15-15, 9-9 reps of the same 2 movements. Once the last Toes to Bar is complete, they will run back to start pad and tag Athlete 2.
Athlete 2 will run out and complete 15 Shoulder to Overheads. A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed. They will then complete 15 Pull Ups. They will then do 12-12, 9-9 reps of the same 2 movements. Once the last Pull Up is complete, they will run back to start pad and tag Athlete 3.
Athlete 3 will run out and complete 12 Power Cleans to Shoulder to Overheads. A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed. They will then complete 12 Burpee Over Bar. They will then do 6-6, 3-3 reps of the same 2 movements. Once the last Burpee Over Bar is complete, they will run back to the start pad where time will be called. There is an 11 minute time cap on this workout
Scaled Division
For Time:
Athlete 1:
21-15-9
Power Cleans 45#
Hanging Knee Raises
Athlete 2:
15-12-9
Shoulder to Overhead 45#
Burpee Over Bar
Athlete 3:
12-6-3
Power Clean to Shoulder to Overhead 45#
Burpee Over Bar
*11 Minute Time Cap
FLOW:
All athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 1 will run out to their barbell and complete 21 Power Cleans, once complete they will then complete 21 Hanging Knee Raises. They will then do 15-15, 9-9 reps of the same 2 movements. Once the last Hanging Knee Raise is complete, they will run back to start pad and tag Athlete 2.
Athlete 2 will run out and complete 15 Shoulder to Overheads. A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed. They will then complete 15 Burpees Over Bar. They will then do 12-12, 9-9 reps of the same 2 movements. Once the last Burpee Over Bar is complete, they will run back to start pad and tag Athlete 3.
Athlete 3 will run out and complete 12 Power Cleans to Shoulder to Overheads. A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed. They will then complete 12 Burpee Over Bar. They will then do 6-6, 3-3 reps of the same 2 movements. Once the last Burpee Over Bar is complete, they will run back to the start pad where time will be called. There is an 11 minute time cap on this workout
RX Division
9 Minute AMRAP
2 Athletes working, 1 Athlete resting
20 DBall Over Rack 80#
20 Single DB Box Step Overs 35#
10 Synchro Single DB Devils Press 35#
Rest 1 Min
6 Minutes to Find Max:
Deadlift + Hang Squat Clean + Front Squat
FLOW:
This workout has 2 scores. The first score will be a 9 minute AMRAP where they will complete as many reps as possible in 9 minutes. All athletes will start on the start pad. This workout will always have 2 athletes working while 1 athlete is resting. Athletes may switch out teammates at any time.
At the call of 3-2-1 Go, 2 Athletes will run to the DBall and complete 20 DBall Over Rack. A barbell will be secured to the rig and the athletes have to pick the DBall up and put it over the rack to their other teammate. The teammate will then pick it back up and put it back over the barbell to their teammate. Every Dball Over Rack counts as 1 rep. Once 20 reps are done, they will move to 20 Single DB Box Step Overs. They may hold the DB however they would like. Both teammates will have 1 DB. One teammate will step up and over their box and their other teammate can follow them up and over once the teammate reaches the ground on the other side. They will go back and forth or split it however they would like until 20 reps are completed.
Once all 20 reps are completed, they will move to 10 Synchro Single DB Devils Press. The synchro will happen at the bottom of the burpee and also at the top of the Devils Press with the DB held overhead. Once all 10 reps are completed, they will move back to the DBall over Rack. They will continue in this fashion until 9 minutes is completed.
Your score for Event #3 will be the total repetitions completed in the 9 minutes.
All teams will rest a mandatory 1 minute from 9:00-10:00.
Once the rest is over, the team will have 6 minutes, from 10:00-16:00, to find as heavy as possible of the complex: 1 Deadlift + 1 Hang Squat Clean + 1 Front Squat. Each teammate may make as many attempts as they would like. All 3 reps must be successfully completed before the athlete drops the bar.
Teammates may help each other with adding or taking off weight from the bar. The resting 2 teammates must be in the designated resting area while the other teammate lifts.
All 3 reps must be completed before the 16 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 16 minute clock beeps.
Each athlete’s score will be the load of their heaviest successful set. The team’s score will be the sum of each athletes’ heaviest sets.
Score for Workout #2 will be the total repetitions and Workout #3 will be the team’s will be the sum of each athletes’ heaviest sets.
There will be no tiebreak for these events.
Intermediate/Masters Division
9 Minute AMRAP
2 Athletes working, 1 Athlete resting
20 DBall Over Rack 60#
20 Single DB Box Step Overs 25#
10 Synchro Single DB Devils Press 25#
Rest 1 Min
6 Minutes to Find Max:
Deadlift + Hang Squat Clean + Front Squat
FLOW:
This workout has 2 scores. The first score will be a 9 minute AMRAP where they will complete as many reps as possible in 9 minutes. All athletes will start on the start pad. This workout will always have 2 athletes working while 1 athlete is resting. Athletes may switch out teammates at any time.
At the call of 3-2-1 Go, 2 Athletes will run to the DBall and complete 20 DBall Over Rack. A barbell will be secured to the rig and the athletes have to pick the DBall up and put it over the rack to their other teammate. The teammate will then pick it back up and put it back over the barbell to their teammate. Every Dball Over Rack counts as 1 rep. Once 20 reps are done, they will move to 20 Single DB Box Step Overs. They may hold the DB however they would like. Both teammates will have 1 DB. One teammate will step up and over their box and their other teammate can follow them up and over once the teammate reaches the ground on the other side. They will go back and forth or split it however they would like until 20 reps are completed.
Once all 20 reps are completed, they will move to 10 Synchro Single DB Devils Press. The synchro will happen at the bottom of the burpee and also at the top of the Devils Press with the DB held overhead. Once all 10 reps are completed, they will move back to the DBall over Rack. They will continue in this fashion until 9 minutes is completed.
Your score for Event #3 will be the total repetitions completed in the 9 minutes.
All teams will rest a mandatory 1 minute from 9:00-10:00.
Once the rest is over, the team will have 6 minutes, from 10:00-16:00, to find as heavy as possible of the complex: 1 Deadlift + 1 Hang Squat Clean + 1 Front Squat. Each teammate may make as many attempts as they would like. All 3 reps must be successfully completed before the athlete drops the bar.
Teammates may help each other with adding or taking off weight from the bar. The resting 2 teammates must be in the designated resting area while the other teammate lifts.
All 3 reps must be completed before the 16 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 16 minute clock beeps.
Each athlete’s score will be the load of their heaviest successful set. The team’s score will be the sum of each athletes’ heaviest sets.
Score for Workout #2 will be the total repetitions and Workout #3 will be the team’s will be the sum of each athletes’ heaviest sets.
There will be no tiebreak for these events.
Scaled Division
9 Minute AMRAP
2 Athletes working, 1 Athlete resting
20 DBall Over Rack 40#
20 Single DB Box Step Overs 15#
10 Synchro Single DB Devils Press 15#
Rest 1 Min
6 Mins to Find Max:
Deadlift + Hang Squat Clean + Front Squat
FLOW:
This workout has 2 scores. The first score will be a 9 minute AMRAP where they will complete as many reps as possible in 9 minutes. All athletes will start on the start pad. This workout will always have 2 athletes working while 1 athlete is resting. Athletes may switch out teammates at any time.
At the call of 3-2-1 Go, 2 Athletes will run to the DBall and complete 20 DBall Over Rack. A barbell will be secured to the rig and the athletes have to pick the DBall up and put it over the rack to their other teammate. The teammate will then pick it back up and put it back over the barbell to their teammate. Every Dball Over Rack counts as 1 rep. Once 20 reps are done, they will move to 20 Single DB Box Step Overs. They may hold the DB however they would like. Both teammates will have 1 DB. One teammate will step up and over their box and their other teammate can follow them up and over once the teammate reaches the ground on the other side. They will go back and forth or split it however they would like until 20 reps are completed.
Once all 20 reps are completed, they will move to 10 Synchro Single DB Devils Press. The synchro will happen at the bottom of the burpee and also at the top of the Devils Press with the DB held overhead. Once all 10 reps are completed, they will move back to the DBall over Rack. They will continue in this fashion until 9 minutes is completed.
Your score for Event #3 will be the total repetitions completed in the 9 minutes.
All teams will rest a mandatory 1 minute from 9:00-10:00.
Once the rest is over, the team will have 6 minutes, from 10:00-16:00, to find as heavy as possible of the complex: 1 Deadlift + 1 Hang Squat Clean + 1 Front Squat. Each teammate may make as many attempts as they would like. All 3 reps must be successfully completed before the athlete drops the bar.
Teammates may help each other with adding or taking off weight from the bar. The resting 2 teammates must be in the designated resting area while the other teammate lifts.
All 3 reps must be completed before the 16 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 16 minute clock beeps.
Each athlete’s score will be the load of their heaviest successful set. The team’s score will be the sum of each athletes’ heaviest sets.
Score for Workout #2 will be the total repetitions and Workout #3 will be the team’s will be the sum of each athletes’ heaviest sets.
There will be no tiebreak for these events.
RX Division
For Time:
Athlete 1:10 cal Echo Bike
20 Synchro Thrusters 85#
Athlete 2: 15 cal Ski Erg
20 Synchro Thrusters
Athlete 3: 100 Double Unders
20 Synchro Thrusters
*12 Minute Time Cap
FLOW:
All athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 1 will go to the Echo Bike and complete 10 Calories. Once complete, 2 athletes will go to the barbell and complete 20 Synchro Thrusters. Synchro will be at the bottom of the squat and at the top locked out overhead. Athletes may switch out on the barbell whenever they would like.
Once all 20 Synchro Thrusters are complete, athletes will go back to the start pad and Athlete 2 will go to the Ski Erg to complete 15 calories. Once complete, 2 athletes will go to the barbell and complete 20 Synchro Thrusters. Athletes may switch out on the barbell whenever they would like.
Once all 20 Synchro Thrusters are complete, athletes will go back to the start pad and Athlete 3 will go to their jump rope and complete 100 Double Unders. Once complete, 2 athletes will go to the barbell and complete 20 Synchro Thrusters.
Once all 20 Synchro Thrusters are complete, both athletes will run back to the starting pad where time will be called. There is a 12 minute time cap on this workout.
Intermediate/Masters Division
For Time:
Athlete 1:10 cal Echo Bike
20 Synchro Thrusters 65#
Athlete 2: 15 cal Ski Erg
20 Synchro Thrusters
Athlete 3: 100 Double Unders
20 Synchro Thrusters
*12 Minute Time Cap
FLOW:
All athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 1 will go to the Echo Bike and complete 10 Calories. Once complete, 2 athletes will go to the barbell and complete 20 Synchro Thrusters. Synchro will be at the bottom of the squat and at the top locked out overhead. Athletes may switch out on the barbell whenever they would like.
Once all 20 Synchro Thrusters are complete, athletes will go back to the start pad and Athlete 2 will go to the Ski Erg to complete 15 calories. Once complete, 2 athletes will go to the barbell and complete 20 Synchro Thrusters. Athletes may switch out on the barbell whenever they would like.
Once all 20 Synchro Thrusters are complete, athletes will go back to the start pad and Athlete 3 will go to their jump rope and complete 100 Double Unders. Once complete, 2 athletes will go to the barbell and complete 20 Synchro Thrusters.
Once all 20 Synchro Thrusters are complete, both athletes will run back to the starting pad where time will be called. There is a 12 minute time cap on this workout.
Scaled Division
For Time:
Athlete 1:10 cal Echo Bike
20 Synchro Thrusters 35#
Athlete 2: 15 cal Ski Erg
20 Synchro Thrusters
Athlete 3: 200 Single Unders
20 Synchro Thrusters
*12 Minute Time Cap
FLOW:
All athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 1 will go to the Echo Bike and complete 10 Calories. Once complete, 2 athletes will go to the barbell and complete 20 Synchro Thrusters. Synchro will be at the bottom of the squat and at the top locked out overhead. Athletes may switch out on the barbell whenever they would like.
Once all 20 Synchro Thrusters are complete, athletes will go back to the start pad and Athlete 2 will go to the Ski Erg to complete 15 calories. Once complete, 2 athletes will go to the barbell and complete 20 Synchro Thrusters. Athletes may switch out on the barbell whenever they would like.
Once all 20 Synchro Thrusters are complete, athletes will go back to the start pad and Athlete 3 will go to their jump rope and complete 200 Single Unders. Once complete, 2 athletes will go to the barbell and complete 20 Synchro Thrusters.
Once all 20 Synchro Thrusters are complete, both athletes will run back to the starting pad where time will be called. There is a 12 minute time cap on this workout.
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Community
Event Details
Closes: Jul 29, 2024
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