Workout: Jan. 26, 2011


Perform 2 of 4 of these FrostFit events. If you do not know how to do a behind-the-neck jerk or a Turkish get-up, you’ll do events 1 and 2.

Event 1

As many reps as possible in 5 minutes of:

75 skipping singles

50 double-unders 25 cross-overs

Event 2

As many thrusters as possible in 5 minutes for max poundage

We’ll load 3 barbells per person, and you can pick the bar you want to lift for as many reps as possible. When you put the bar down, you have to perform 5 jump-over-bar burpees and then select a different bar for your next set.

The weights are as follows, in pounds (and can be adjusted):

Men – 75/115/155 or 55/95/135

Women – 45/75/105 or 35/65/85

If you find a load too heavy, skip the bar – but you still have to do the burpees!

Event 3

In 5 minutes (longer than the actual FrostFit WOD), perform 1 kettlebell complex per bell before moving on to the heavier weight: 1 Turkish get-up + 6 snatches per arm + 1 Turkish “get-down”

Men – 45/55/70 or 35/45/55

Women – 35/45/55 or 15/25/30-35

Event 4

5 minutes for a heavy overhead squat. The barbell must be taken from the floor before you squat it.


Skate Skiing in the Dark?

We head to Mount Evergreen and ski under the stars, then plink some targets at the Lake of the Woods Gun Club.


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