About This Competition
CELEBRATING OUR 14TH 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!
New This Year: Teams of 3!
THE DETAILS
13th Annual Iron Belle Competition
Saturday, August 20th
@ CrossFit Central Downtown (410 Pressler Street)
Early Bird Reg: $300 per team
EARLY BIRD REGISTRAIONT EXTENDED!!
The price will increase on July 29th at 5pm
Regular Reg: $375 per team
Beginning July 29th at 5pm
Divisions: RX, Scaled, Masters 40+, Girls (9-12, 13-15)
Registration Opens June 30th! Rally your girls and get ready for an awesome competition!
Division Descriptions
RX: RX athletes are able to do all movements, including chest-to-bar pull-ups, handstand push ups & toes to bar. They also can move 95# plus in all Olympic Lifts movements. Athletes should also be able to Deadlift 105-175#.
Scaled: They will be able to modify any gymnastic movements (such as Hanging Knee Raises for Toes to Bar). They also can move a 35-55# barbell in all Olympic movements. Athletes should also be able to Deadlift 85-100#.
Masters 40+: Athletes who are able to do pull ups, toes to bar, and handstand push-up with 1 ab mat, and move 55-75# in all Olympic movements. Athletes should also be able to Deadlift 125#
*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 | Weights Before Dates | 300 |
| # | Athlete | Points |
|---|---|---|
| 1 | The Karhu Sweatin' Pickles | 300 |
| 2 | Power Puff Girls | 225 |
| # | Athlete | Points |
|---|---|---|
| 1 | Red Hot Mamas | 380 |
| 2 | F-Bomb Moms | 370 |
| 3 | Swole Sisters | 310 |
| 4 | Two Crossfitters and a Ninja | 280 |
| 5 | Afternoon Delight | 190 |
| # | Athlete | Points |
|---|---|---|
| 1 | Long and Lanky Bandits | 370 |
| 2 | Upreach Crossfit | 340 |
| 3 | TEXAS LETHAL | 330 |
| 4 | Buttery Biceps & Biscuits | 320 |
| 5 | Streamline | 210 |
| # | Athlete | Points |
|---|---|---|
| 1 | J.A.M. | 392 |
| 2 | Biceps and Triceps | 356 |
| 3 | Girls with the Curls | 348 |
| 4 | Vicious & Delicious | 328 |
| 5 | Miss-Fits | 328 |
Workouts
For Time:
Each Athlete Chooses One:
500m Ski Erg
500m Row
25 Cal Echo Bike
With Two Athletes working:
50 Synchro DB Power Clean
50 Synchro DB Step Overs
50 Synchro DB Snatch
*10 Minute Cap
RX: 20” Box, 35# DB
Masters 40+: 20” Box, 25# DB
Scaled: 20” Box, 20# DB
At the call of 3-2-1 Go, each athlete will go to their respective cardio machine and complete the prescribed distance. One athlete will ski, one athlete will row, and the other athlete will bike.
Once all 3 athletes complete their prescribed distance, they are able to move to the synchro movements. 2 Athletes will work at a time on the Synchro Movements. 2 Athletes will run out to their dumbbells and start on 50 Synchro DB Power Clean. The rep will count when both athletes have the dumbbell on their shoulders with their elbows in front and hips and knees locked out. You may switch out the 2 working athletes at any time during the workout.
Once all 50 reps are complete, they will move to 50 Synchro DB Step Overs. They may hold the DB however they would like. The rep will count when both athletes step over the other side of the box and both feet are on the ground.
Once all 50 reps are complete, they will move to 50 Syncro DB Power Snatch. The rep will count when both athletes have the dumbbell locked out overhead with their hips and knees locked out.
Once all 50 reps are complete, all athletes will run back to their starting pad. Time will be called when the final athlete gets back to their start pad. There is a 10 minute cap on this workout.
Girls Division:
Each Athlete Chooses One:
200m Ski Erg
200m Row
then
30 Synchro Single DB Power Clean
30 Synchro Box Jump Over
30 Synchro Single DB Power Snatch
Girls 9-12: 10# DB, 20" Box
Girls 13-15: 15# DB, 20" Box
For Time:
Athlete 1 Completes:
10 Ground to Overhead
Then
5 Rounds of:
5 Pull Ups
10 Single Arm DB Push Press
15 Air Squats
Athlete 2 Completes:
15 Power Cleans
Then
4 Rounds of:
5 Pull Ups
10 Single Arm DB Push Press
15 Air Squats
Athlete 3 Completes:
20 Deadlifts
Then
3 Rounds of:
5 Pull Ups
10 Single Arm DB Push Press
15 Air Squats
*15 Minute Time Cap
RX: 85# - 105# - 125# BB, 35# DB
Masters 40+: 75# - 95# - 105# BB, 25# DB
Scaled: 55# - 65# - 75# BB, 20# DB, Burpees Instead of Pull-ups
During this workout the barbell weight will increase with each athlete. The athlete completing that movement will be the one adding the weight.
At the call of 3-2-1 Go, Athlete 1 will run out from the start pad to start on 10 Ground to Overheads. These may be completed anyway. Once all 10 are complete, Athlete 1 will move to complete 5 rounds of 5 pull ups, 10 single arm db push press, and 15 air squats. On the single arm db push press, they must complete 5 reps on the right arm and 5 reps on the left arm. Once all 5 rounds are complete, they will run back to the start pad and tag Athlete 2.
Athlete 2 will run out to their barbell and add weight to the bar. Athlete 2 will then complete 15 Power Cleans at a heavier weight. Once all 15 reps are completed, they will move to complete 4 rounds of the pull ups, db push press, and air squats. Once all 4 rounds are complete, they will run back to the start pad and tag Athlete 3.
Athlete 3 will run out to their barbell and add weight to the bar. Athlete 3 will then complete 20 Deadlifts at a heavier weight. Once all 20 reps are completed, they will move to complete 3 rounds of the pull ups, db push press, and air squats. Once all 3 rounds are complete, they will run back to the start pad where time will be called. There is a 15 minute time cap on this workout.
8 Minutes to Find 3RM Front Squat
Each team will start with an empty barbell. At the call of 3-2-1 Go, each team will have 8 minutes for each member to find a 3 rep max Front Squat. Only 1 Athlete may work at a time, however, your team members may help add weight to the barbell. Each athlete may lift as many times as they want in the 8 minutes.
The team’s score for Event #3 is each members’ max lift in the complex added together. If any team member is unable to successfully lift at least one time, the athlete will receive a score of “0.”
For Time:
15 Synchro Burpee to Plate
Athlete 1
30 Toes to Bar
10 Power Snatch
Athlete 2
25 Toes to Bar
10 Power Snatch
Athlete 3
20 Toes to Bar
10 Power Snatch
RX: 95#
Masters: 75#
Scaled: 65# and Hanging Knee Raises w/ 6# medball
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Event Details
Closes: Aug 18, 2022
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