2023 Iron Star Games

From: $60.00

Compete: Five Exciting Workouts… chippers, fight gone bad, strength, metcons, and gymnastics.

All Levels: Over $700 in prizes. One guaranteed winner at all skills levels.

Improve: Commit to getting in shape this Winter. Register Today.

Choose an option
2023 Iron Star Games – Standard
Standard Ticket Includes 1 Raffle Ball + Admission to all 5 events.
2023 Iron Star Games – Plus
Plus Includes 5 Raffle Ball + Admission to all 5 events.
2023 Iron Star Games – Performance Plus
Performance Plus Includes 5 Performance Lab Sessions + 5 Raffle Ball + Admission to all 5 events.
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SKU: Iron Star Games Category:
Dates and Tickets
Begins Friday, January 6, 2023 at 7PM.  Ticket price includes access to all 5 workouts plus a raffle ball. The winners take home prizes with a combined value of $700.
Zero Profit Event
The Iron Star Games (ISG) is a zero-profit event for the gym… we give a 100% of the proceeds back to you in terms of perks, food, bonuses, and rewards. The Iron Star Games is designed to prepare you for the CrossFit Open and provide you with a training goal. Having a distinct goal and a commitment to compete helps you reach those goals. Let’s make 2023 the best Iron Star Games ever.

Competition Overview

The 2023 Iron Star Games features 5 CrossFit events. Each event will test a different aspect of your fitness. The events will features scaling choices.

Ticket Choices

  • The Standard Ticket includes access to all five workouts and one raffle ball.
  • The Plus Ticket includes access to all five workouts and five raffle balls.
  • The Performance Plus includes everything from the Plus Ticket, and 5 CrossFit Performance Lab sessions specifically designed to prepare you for these five workouts.  These semi-private preparation workouts will take place on Mondays at 7PM.

Why Compete in the Iron Star Games?

Accountability: When you register for the Iron Star Games, you are creating accountability for your fitness and nutrition between now and the end of January 2023. One of the most important aspects to improving your fitness is setting a goal. Entering and finishing a competition is very helpful in keeping you in focused on improvement, training, and consistency. Competition is a chance for you to see how much you have improved year to year, and it’s chance to celebrate with your community at Sand & Steel. And of course, there are some really sweet prizes.

CrossFit Open Practice: The CrossFit Open is hard… it surprises people every year. The Iron Star Games is specifically designed and scaled to help you prepare for the CrossFit Open. We have done extensive analysis on the exercises and weights that have been used for the past 14 years. We specifically select exercises and workouts that will be similar to the intensity and difficulty that you can expect in the CrossFit Open. Please see the below charts and table.

CrossFit Open Exercises Chart

Listing of exercises and frequency from 2011-2022
Exercise201120122013201420152016201720182019202020212022TotalFrequencySkill Level
Toes to Bar11.512.313.414.415.
Double Unders11.112.413.314.115.316.217.518.319.
Chest to Bar11.612.513.514.
Wall Ball11.512.413.314.415.316.417.419.120.5980%L
Barbell Snatch11.
Ring Muscle Up11.412.413.314.415.318.320.5763%H
Box Jumps11.212.313.214.317.120.421.2763%L
Burpee Over Bar11.414.516.118.219.420.122.2654%L
Bar Muscle Up16.317.218.319.421.322.3545%H
Overhead Squat11.414.215.218.3436%M
DB Snatch17.118.321.222.1327%L
Clean and Jerk11.313.420.4327%H
Handstand Walk18.419.320.3327%H
Push Press or shoulders to overhead12.313.2218%L
Single-Arm DB Hang Clean and Jerk18.119%L
DB Front Squat18.219%L
1RM Clean18.2a19%M
1RM Clean and Jerk15.1a19%H
DB Clean17.219%L
DB Lunge17.219%L
Barbell Overhead Lunge16.119%L
Push Ups11.219%L
DB Overhead Lunge19.319%L
Box Step-Ups19.319%L
BB Ground To OH20.119%M
DB Thruster20.219%L
Wall Walks21.122.119%M
Front Squat21.319%L
Barbell Complex21.419%M
Box Jump-Overs22.119%L

Competition Prizes

Raffle Prize

Choice of Lululemon Best Selling Shirt


The Events

  1. Fight Gone Bad: a challenge of speed and endurance. The most reps wins.
  2. Gymnastics Chipper: speed through your way of gymnastics exercises and claim ultimate victory.
  3. Sprint WOD: it’s all out sprint to the end. Give this WOD everything you have and leave your competitors in the dust.
  4. Strength WOD: a heavy showdown — only the strong shall survive.
  5. Metcon WOD: are you tough enough to survive 10 rounds under the time cap? Let’s Find Out.

Competition Levels

  • Rx (morning & evening)
  • Intermediate (morning & evening)
  • Beginner Scaled (evening only)

If you are trying to win, you should not switch competition levels between events. If you overscale yourself anyway, and you need to scale down after the first workout, you’ll be placed in the lower scaling for all workouts for scoring purposes. If you want to scale-up for certain workouts, e.g. just to see how do against our stronger athletes, you can, but your slower time will be the one that counts.


  • Judges: Morning Judge: Jose. Evening Judge: Paul.
  • Rx / Intermediate: Scoring is based on how fast you finish each workout. First Place gets 100 points, Second Place 90 Points, Third Place 80 Points, Fourth Place 70 Points, Fifth Place gets 50 points. At the end of the 5 events, the person with the highest score in each competition level will be the Iron Star Game Winner. Winners will receive an Iron Star Games Trophy and their choice of the above prizes. Rx chooses first, Intermediate chooses second, and Scaled chooses first.
  • Beginner Scaled: Members competing in scaled may adjust the workout as needed. Workout is judged rather than scored, meaning that Paul will determine first through fifth place based on your technique, scaling choice, and perceived effort.


Each event winner will get a raffle ball. Athletes may earn up to five balls by finishing first in each event. Lululemon styles and shirts are subject to change. $125 max for any single item for the raffle.

Performance Lab

Special CrossFit Performance Lab Sessions will be held the Monday before each workout. These special CrossFit Performance Labs will provide you special coaching for each of the five workouts. These sessions can also serve as a makeup session if you cannot attend a session. CrossFit Performance Lab Sessions are available here.

Competition Dates

  • Event 1: January 06, 2023 (6:00AM and 7:00-8:30pm)
  • Event 2: January 13, 2023 (6:00AM and 7:00-8:30pm)
  • Event 3: January 18, 2023 (6:00AM and 7:00-8:30pm)
  • Event 4: January 25, 2023 (6:00AM and 7:00-8:30pm)
  • Event 5: February 3, 2023 (6:00AM and 7:00-8:30pm)

After Party

We will head to Aslin for after workout pizza and beer.


Coaches are eligible to participate, but in fairness to other competitors, your discounted Coach’s membership will not work for CrossFit Performance Lab.  Jose, can compete at 7PM time frame.  Paul, might or might not compete at 6AM (probably not.)

The Workouts

The event workouts are written below.  Expect certain details of the workouts to be different on the day of the event. Weights might change, reps might change, one movement might be substituted in for another. Beginner weights and exercises can be scaled – speak with Coach Paul about the scaling that works for you. Intermediates: you might not finish some of the workouts (the gymnastics chipper for example.) That’s OK! The winners will be simply the people who make it the furthest.

1. Fight Gone Bad – Fatal 5

Athlete moves from among five stations after a minute each. After the five-minute round a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete moves to next station immediately.

  • Thrusters 75/55
  • Toes 2 Bar
  • Box Jumps 30/24
  • Power Snatch 75/55
  • Evil Jumps

Intermediate: barbell is 65/45; kipping knee raises; box jump 24/20; evil jumps can be stepped.
Beginner: 45/35; Suppine Toes to Bar; Box Jump 18; TRX Supported Stepping Evil Jumps

2. Sprint WOD

  • 40 Calorie Row
  • 40 Overhead Walking Lunges 65/55
  • 40 Bench Press at 1/2 BW | 1/3 BW

Intermediate: lunges at 45/25; bench press at 1/3 | 1/4 BW
Beginner: 30 calories row, lunges at 15/10, bench press is 25/15 lbs

Time Cap is 12 minutes.

3. The Gymnastics Chipper

  • 40 Fronts Squats at 135/95 PFTF
  • 30 Deadlifts at 225/155
  • 20 HSPU 45s and abmat
  • 10 Ring Muscle Ups
  • 5 Bar Muscle-Ups

Intermediate: Front Squat 105/75 PFTF; DL 185/125; Box Pike Pushups; 10 Band Supported Ring Muscle-ups; 5 C2B Pullups with one Blue or Green Band
Beginner: Front Squat 85/55 PFTF; DL 155/105; DB OH Press 30/20; 10 Jumping Chest to Ring Pullups; 5 Band Supported Pullups.

Time Cap is 18 minutes

4. Strength Showdown

10 Rounds. Complete one every two minutes or until you cannot complete a round

  • 4 Deadlifts
  • 1 Hang Power Clean
  • 3 Push Jerks for Load

Rx is 185/125. Movements must be done in a touch and go fashion. If you fail the lift, you must complete it in the two minutes or you are out.  If there are any ties, ties will be settled with a tie break round.

Intermediate: 135/95
Beginner: 95/65

5. Born Tough Metcon

10 Rounds for Time

  • 10 reps of Pushpress 95/75
  • 20 Kettlebell Alternating Swings 53/44
  • 30 Double Unders
  • 10 Pull-ups

Intermediate: Barbell 75/55; Swings 35/31; single-single-double; 10 Banded Pullups
Beginner: Barbell 60/45; Swings 31/25; 60 singles; 10 Inverted Rows


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2023 Iron Star Games
From: $60.00