Winter Frost Comp
Winter Frost
JAN 30 - Feb 13
Merger
Jan 30 - Feb 13
Max Snatch + Total Reps
0:00 - 8:00 minutes
1 Rep Max Snatch
8:00 - 10:00 minutes
Rest
10:00 - 18:00 minutes
AMRAP
6 Power Snatches @95lb
8 Lateral Burpees Over Barbell
10 Toes to Bar
*18-minute Cap
MAX SNATCH + TOTAL REPS
0:00 - 8:00 minutes
1 Rep Max Snatch
8:00 - 10:00 minutes
Rest
10:00 - 18:00 minutes
AMRAP
6 Power Snatches @95lb
8 Lateral Burpees Over Barbell
10 Toes to Bar
*18-minute Cap
MAX SNATCH + TOTAL REPS
0:00 - 8:00 minutes
1 Rep Max Snatch
8:00 - 10:00 minutes
Rest
10:00 - 18:00 minutes
AMRAP
6 Power Snatches @65lb
8 Lateral Burpees Over Barbell
10 Hanging Knee-Raises
*18-minute Cap
MAX SNATCH + TOTAL REPS
0:00 - 8:00 minutes
1 Rep Max Snatch
8:00 - 10:00 minutes
Rest
10:00 - 18:00 minutes
AMRAP
6 Power Snatches @95lb
8 Lateral Burpees Over Barbell
10 Toes to Bar
*18-minute Cap
MAX SNATCH + TOTAL REPS
0:00 - 8:00 minutes
1 Rep Max Snatch
8:00 - 10:00 minutes
Rest
10:00 - 18:00 minutes
AMRAP
6 Power Snatches @65lb
8 Lateral Burpees Over Barbell
10 Toes to Bar
*18-minute Cap
MAX SNATCH + TOTAL REPS
0:00 - 8:00 minutes
1 Rep Max Snatch
8:00 - 10:00 minutes
Rest
10:00 - 18:00 minutes
AMRAP
6 Power Snatches @65lb
8 Lateral Burpees Over Barbell
10 Toes to Bar
*18-minute Cap
MAX SNATCH + TOTAL REPS
0:00 - 8:00 minutes
1 Rep Max Snatch
8:00 - 10:00 minutes
Rest
10:00 - 18:00 minutes
AMRAP
6 Power Snatches @45lb
8 Lateral Burpees Over Barbell
10 Hanging Knee-Raises
*18-minute Cap
MAX SNATCH + TOTAL REPS
0:00 - 8:00 minutes
1 Rep Max Snatch
8:00 - 10:00 minutes
Rest
10:00 - 18:00 minutes
AMRAP
6 Power Snatches @65lb
8 Lateral Burpees Over Barbell
10 Toes to Bar
*18-minute Cap
1rm Snatch
In the Scaled and Masters Divisions, athletes are able to Power Snatch + Overhead Squat the weight if required.
AMRAP
Athletes will score this workout by adding the lbs lifted from the 1-rep max to the reps of the workout. If you lift 300lbs and complete 234 reps in the AMRAP your score will be 534 (300lbs +234 reps = 534).
Barbell
Your Required Weights
Pull-up Bar
- Top 10 athletes in each event will be required to submit video proof of their workout.
- Filming is to be done through the WODProof app under 'Winter Frost Comp' . You can find our logo located under 'qualifiers'.
- Record your weights and measurements so they can be seen clearly. If an athlete does not show their weights, their score is invalid.
- The athlete will receive a score deduction for any improper or missed reps.
- Please ensure your entire body is completely visible in the frame during the workout, and videos must be uncut and unedited to accurately display the performance.
- Athletes must submit a video to Competition Corner using a YouTube or Google Drive link.
Event 1 will begin with the barbell staged in front of the athlete, loaded with the desired weight. At the start of the clock, athletes will have the first 8 minutes to complete a 1-rep max snatch.
The max snatch is followed by a required 2 minute rest.
At the 10 minute mark athletes will begin an 8 minute AMRAP consisting of 6 power snatches, followed by 8 lateral burpees over a barbell and finishing with 10 toes to bar.
The score for this workout is the total pounds lifted in the snatch + total reps accumulated in the 8 minute AMRAP.
The total time cap is 18 minutes.
Tiebreak:
Total time it takes to complete 1 round of the AMRAP (6 power snatches, 8 lateral burpees over barbell, & 10 toes to bar).
- For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion.
- At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.
- A muscle snatch, power snatch, squat snatch or split snatch may be used.
- The barbell begins on the ground and is lifted overhead in one motion. Squat snatches are not permitted and touch-and-go is allowed but NO BOUNCING. The barbell is allowed to be dropped from overhead but it must settle before the athlete picks it up.
- If you begin with an empty barbell, or a barbell has plates smaller than bumper plates, each rep must begin with the barbell below the knees.
- The rep is credited when the barbell is at full lockout overhead with the knees, hips and arms fully extended.
- Burpees may be performed parallel OR perpendicular to the barbell.
- Athletes may jump or step back to reach the bottom position and may jump or step up to reach the starting position. Chest and thighs must touch the ground and athletes must jump over the barbell using a two-foot take off.
- **Scaled division is permitted to single leg jump or step over the barbell.
- In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Overhand, underhand or split-grip are all permitted.
- Both feet must come into contact with the bar at the same time, inside the hands. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.
- In the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Overhand, underhand or split-grip are all permitted. At the top of the repetition, the athlete must raise the knees above the height of the hips.
- Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.
Risk Vs Reward
Jan 30 - Feb 13
For Time
3-3-3-4 Minute Rounds Of
75 Double Unders
30 Wallballs @20lb to 10ft
*In remaining time, accumulate:
Max Bar Muscle-Ups
Rest 1:00 minute between rounds
Continue this format until you complete 30 Bar Muscle-Ups
*16-minute Cap
For Time
3-3-3-4 Minute Rounds Of
75 Double Unders
30 Wallballs @20lb to 10ft
*In remaining time, accumulate:
Max Chest-to-bar Pull-ups
Rest 1:00 minute between rounds
Continue this format until you complete 40 Chest-To-Bar Pull-Ups
*16-minute Cap
For Time
3-3-3-4 Minute Rounds Of
75 Single Unders
30 Wallballs @14lb to 10ft
*In remaining time, accumulate:
Max Jumping Pull-Ups
Rest 1:00 minute between rounds
Continue this format until you complete 40 Jumping Pull-Ups
*16-minute Cap
For Time
3-3-3-4 Minute Rounds Of
75 Double Unders
30 Wallballs @20lb to 10ft
*In remaining time, accumulate:
Max Pull-Ups
Rest 1:00 minute between rounds
Continue this format until you complete 40 Pull-Ups
*16-minute Cap
For Time
3-3-3-4 Minute Rounds Of
75 Double Unders
30 Wallballs @14lb to 9ft
*In remaining time, accumulate:
Max Bar Muscle-Ups
Rest 1:00 minute between rounds
Continue this format until you complete 30 Bar Muscle-Ups
*16-minute Cap
For Time
3-3-3-4 Minute Rounds Of
75 Double Unders
30 Wallballs @14lb to 9ft
*In remaining time, accumulate:
Max Chest-to-bar Pull-ups
Rest 1:00 minute between rounds
Continue this format until you complete 40 Chest-To-Bar Pull-Ups
*16-minute Cap
For Time
3-3-3-4 Minute Rounds Of
75 Single Unders
30 Wallballs @10lb to 9ft
*In remaining time, accumulate:
Max Jumping Pull-Ups
Rest 1:00 minute between rounds
Continue this format until you complete 40 Jumping Pull-Ups
*16-minute Cap
For Time
3-3-3-4 Minute Rounds Of
75 Double Unders
30 Wallballs @14lb to 9ft
*In remaining time, accumulate:
Max Pull-Ups
Rest 1:00 minute between rounds
Continue this format until you complete 40 Pull-Ups
*16-minute Cap
The score is the total time it takes to complete 30 bar muscle ups or 40 of your required pullup variation (pullup, jumping pullup, chest to bar pullup).
If the athlete does not complete 30 bar muscle ups or the required rep scheme of the pullup variation, they will submit the total amount completed at the 16-minute mark.
Jump Rope
Wallball
Pull-up Bar
- Top 10 athletes in each event will be required to submit video proof of their workout.
- Filming is to be done through the WODProof app under 'Winter Frost Comp' . You can find our logo located under 'qualifiers'.
- Record your weights and measurements so they can be seen clearly. If an athlete does not show their weights, their score is invalid.
- The athlete will receive a score deduction for any improper or missed reps.
- Please ensure your entire body is completely visible in the frame during the workout, and videos must be uncut and unedited to accurately display the performance.
- Athletes must submit a video to Competition Corner using a YouTube or Google Drive link.
This workout consists of 4 rounds. The first 3 rounds are 3 minutes each with a 1 min rest inbetween - and the final round is 4 minutes of work.
Each round will begin with the athlete standing tall and the jump rope staged on the floor in front of them. At the start of round 1 athletes will begin with 75 double unders, followed by 30 wallballs and with the remaining time will complete a max number of muscle-ups. Once the clock reaches 3 minutes, athletes will take a 1 minute rest. This sequence will be repeated for rounds 2 and 3.
The 4th and final round will be a total of 4 minutes of work. Athletes will complete 75 double-unders, 30 wallballs and use the remaining time in the 4 minutes to complete as many muscle-ups as they can.
The workout ends when the athlete completes 30 bar muscle-ups, 40 reps of the pullup variation or they reach the total timecap of 16 minutes.
Tiebreak:
The number of Bar Muscle-ups, or Pullup variation completed in the first round.
- This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.
- This is the standard single-under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.
- The medicine ball must be in the support position in front of the body at the start of each rep and athletes must squat until the hip crease is below the knee. Squat cleaning is allowed as long as the ball starts on the ground.
- The rep is credited when the center of the ball hits the target at or above the specified height.
- If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.
- The athlete must begin with a hang below the bar, feet off the ground. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully extended while the athlete is in the support position above the bar, with the shoulders either in line or in front of the bar. Only the hands, and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Removing the hands and resting while on top of the bar is NOT allowed.
- Strict, Kipping, or Butterfly Pull-ups are allowed as long as the standards are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand and mix grip are all permitted. The rep is credited when the chest clearly comes in contact with the bar below the collar bone.
- Strict, Kipping, or Butterfly Pull-ups are allowed as long as the standards are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand and mix grip are all permitted. The rep is credited when the chin can be seen clearly above the height of the bar.
- For Jumping Pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete's head when the athlete is standing tall. At the bottom, the arms must be fully extended. Overhand, underhand or mixed grip are all permitted. At the top, the chin must break the horizontal plane of the bar.
Back To Back
feb 6 - Feb 13
For Time
30 Dual Dumbbell Box Step-Overs @50lb
30 Box Jump Overs @24”
30 Kipping Handstand Push-ups
10 Deadlifts @330lb
30 Kipping Handstand Push-Ups
10 Deadlifts @330lb
30 Kipping Handstand Push-ups
30 Box Jumps Overs @24”
30 Dual Dumbbell Box Step-Overs @50lb
*25-minute Cap
For Time
30 Dual Dumbbell Box Step-Overs @50lb
30 Box Jump Overs @24”
30 Kipping Handstand Push-ups
10 Deadlifts @245lb
30 Kipping Handstand Push-Ups
10 Deadlifts @245lb
30 Kipping Handstand Push-ups
30 Box Jumps Overs @24”
30 Dual Dumbbell Box Step-Overs @50lb
*25-minute Cap
For Time
30 Dual Dumbbell Box Step-Overs @35lb
30 Box Step-Overs @24”
30 Hand-Release Push-ups
10 Deadlifts @165lb
30 Hand-Release Push-Ups
10 Deadlifts @165lb
30 Hand-Release Push-ups
30 Box Step-Overs @24”
30 Dual Dumbbell Box Step-Overs @35lb
*25-minute Cap
For Time
30 Dual Dumbbell Box Step-Overs @50lb
30 Box Jump Overs @24”
30 Kipping Handstand Push-ups
10 Deadlifts @245lb
30 Kipping Handstand Push-Ups
10 Deadlifts @245lb
30 Kipping Handstand Push-ups
30 Box Jumps Overs @24”
30 Dual Dumbbell Box Step-Overs @50lb
*25-minute Cap
For Time
30 Dual Dumbbell Box Step-Overs @35lb
30 Box Jump Overs @20”
30 Kipping Handstand Push-ups
10 Deadlifts @225lb
30 Kipping Handstand Push-Ups
10 Deadlifts @225lb
30 Kipping Handstand Push-ups
30 Box Jumps Overs @20”
30 Dual Dumbbell Box Step-Overs @35lb
*25-minute Cap
For Time
30 Dual Dumbbell Box Step-Overs @35lb
30 Box Jump Overs @20”
30 Kipping Handstand Push-ups
10 Deadlifts @165lb
30 Kipping Handstand Push-Ups
10 Deadlifts @165lb
30 Kipping Handstand Push-ups
30 Box Jumps Overs @20”
30 Dual Dumbbell Box Step-Overs @35lb
*25-minute Cap
For Time
30 Dual Dumbbell Box Step-Overs @20lb
30 Box Step-Overs @20”
30 Hand-Release Push-ups
10 Deadlifts @115lb
30 Hand-Release Push-Ups
10 Deadlifts @115lb
30 Hand-Release Push-ups
30 Box Step-Overs @20”
30 Dual Dumbbell Box Step-Overs @20lb
*25-minute Cap
For Time
30 Dual Dumbbell Box Step-Overs @35lb
30 Box Jump Overs @20”
30 Kipping Handstand Push-ups
10 Deadlifts @165lb
30 Kipping Handstand Push-Ups
10 Deadlifts @165lb
30 Kipping Handstand Push-ups
30 Box Jumps Overs @20”
30 Dual Dumbbell Box Step-Overs @35lb
*25-minute Cap
The score is the total time it takes to complete 230 reps.
If the athlete does not complete all 230 reps within the 25-minute time cap, they will submit the total amount of reps completed.
Barbell
Your Required Weights
2 Dumbbells
Plyo Box
- Top 10 athletes in each event will be required to submit video proof of their workout.
- Filming is to be done through the WODProof app under 'Winter Frost Comp' . You can find our logo located under 'qualifiers'.
- Record your weights and measurements so they can be seen clearly. If an athlete does not show their weights, their score is invalid.
- The athlete will receive a score deduction for any improper or missed reps.
- Please ensure your entire body is completely visible in the frame during the workout, and videos must be uncut and unedited to accurately display the performance.
- Athletes must submit a video to Competition Corner using a YouTube or Google Drive link.
This workout will begin with the athlete standing tall, the dumbbells and plyo box staged in front of them.
At the sound of the clock, athletes will complete 30 dual dumbbell box step-overs followed by 30 box jump overs, 30 kipping handstand pushups, 10 deadlifts, and another 30 kipping handstand push-ups.
Once complete, athletes will then begin to work their way back down beginning with 10 deadlifts, followed by 30 kipping handstand push-ups, 30 box jump-overs and finishing with 30 dual dumbbell box step-overs.
The time cap is 25-minutes.
Tiebreak:
The time it takes to complete the first set of 10 deadlifts.
- BEFORE STARTING - Athletes must measure and tape out a 36 x 24 inch rectangle box against the wall where they will perform their handstand push-ups.
- Every repetition of the handstand push-up begins and ends at the top of a handstand, with arms fully extended, heels in contact with the wall, the body in a vertical locked-out press position, and palms in the required rectangle. Fingers may extend past the tape.
- At the bottom, the athlete's head must make contact with the ground surface. The athlete may perform these strict or kipping. If the head and hands are on different surfaces, the surfaces must be level.
- The rep begins with the athlete bringing their chest to the ground, and releasing both hands from the floor simultaneously.
- Finally, the athlete will return their hands to the floor and press the body off the ground until they arrive with elbows locked out in a straight plank position.
- For every repetition of the dual dumbbell box step-over, the athlete starts with both feet on the ground and faces the box.
- With the dumbbells supported in any position but not resting on the leg, the athlete must step on top of the box and then to the other side making contact with both feet. Only the athlete’s feet may make contact with the box.
- The rep is credited when both of the athlete’s feet are on the opposite side of the box.
- In the box jump-over, there is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box.
- If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.
- *Scaled athletes can perform box step-overs if they choose.
- This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing.
Sprint Finish
feb 6 - Feb 13
For Time
21 Chest To Bar Pull-Ups
21 Push Jerks @135lb
15 Chest To Bar Pull-Ups
15 Power Cleans @155lb
9 Chest To Bar Pull-Ups
9 Clean and Jerks @185lb
*10-minute Cap
For Time
21 Chest To Bar Pull-Ups
21 Push Jerks @115lb
15 Chest To Bar Pull-Ups
15 Power Cleans @135lb
9 Chest To Bar Pull-Ups
9 Clean and Jerks @155lb
*10-minute Cap
For Time
21 Jumping Pull-Ups
21 Push Jerks @95lb
15 Jumping Pull-Ups
15 Power Cleans @115lb
9 Jumping Pull-Ups
9 Clean and Jerks @135lb
*10-minute Cap
For Time
21 Pull-Ups
21 Push Jerks @115lb
15 Pull-Ups
15 Power Cleans @135lb
9 Pull-Ups
9 Clean and Jerks @155lb
*10-minute Cap
For Time
21 Chest To Bar Pull-Ups
21 Push Jerks @95lb
15 Chest To Bar Pull-Ups
15 Power Cleans @105lb
9 Chest To Bar Pull-Ups
9 Clean and Jerks @125lb
*10-minute Cap
For Time
21 Chest To Bar Pull-Ups
21 Push Jerks @85lb
15 Chest To Bar Pull-Ups
15 Power Cleans @95lb
9 Chest To Bar Pull-Ups
9 Clean and Jerks @115lb
*10-minute Cap
For Time
21 Jumping Pull-Ups
21 Push Jerks @55lb
15 Jumping Pull-Ups
15 Power Cleans @75lb
9 Jumping Pull-Ups
9 Clean and Jerks @95lb
*10-minute Cap
For Time
21 Pull-Ups
21 Push Jerks @85lb
15 Pull-Ups
15 Power Cleans @95lb
9 Pull-Ups
9 Clean and Jerks @115lb
*10-minute Cap
The score is the total time it takes to complete all 90 repetitions.
If the athlete does not complete all 90 reps within the 10-minute time cap, they will submit the total amount of reps completed.
Barbell
Your Required Weights
Pull-up Bar
- Top 10 athletes in each event will be required to submit video proof of their workout.
- Filming is to be done through the WODProof app under 'Winter Frost Comp' . You can find our logo located under 'qualifiers'.
- Record your weights and measurements so they can be seen clearly. If an athlete does not show their weights, their score is invalid.
- The athlete will receive a score deduction for any improper or missed reps.
- Please ensure your entire body is completely visible in the frame during the workout, and videos must be uncut and unedited to accurately display the performance.
- Athletes must submit a video to Competition Corner using a YouTube or Google Drive link.
This workout is a 21-15-9 rep scheme consisting of chest to bar pull-ups and a clean or jerk variation.
Athletes will begin with 21 chest to bar pull-ups, followed by 21 push jerks before proceeding to 15 chest to bar pull-ups and 15 power cleans. The workout will then end with 9 chest to bar pull-ups and 9 clean and jerks.
The time cap is 10 minutes.
*Scaled division will substitute Chest to bar pullups for Jumping pullups.
*Masters 40+ division will substitute Chest to bar pullups for pullups.
Tiebreak:
The time it takes to complete 21 reps of the pullup variation and 21 push jerks.
- Once the barbell is held in the front rack position, a push press or push jerk may be used to lock the barbell out overhead. The rep is credited when the barbell is locked out overhead, and arms, hips, and legs are extended.
- A muscle clean or power clean may be used, as long as the barbell comes up to the shoulders in one motion, the hips and knees are fully extended, the feet are in line, and the barbell is clearly over or slightly behind the center of the athlete’s body.
- Touch-and-go is permitted but NO BOUNCING.
- The lift must have two distinct phases: the clean and the jerk.
- Start each rep with the barbell on the ground. Touch and go is permitted, but no bouncing. The barbell must make contact with the shoulder, but it is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.
- If dropped, the barbell must settle on the ground before the start of the next rep. Power cleans, squat cleans, and split cleans are permitted, but hang cleans are not.
- The rep is credited when the barbell is locked out overhead, and arms, hips, and legs are extended.
- **Athletes are permitted to load multiple barbells or receive assistance when loading their barbell.
- Strict, Kipping, or Butterfly Pull-ups are allowed as long as the standards are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand and mix grip are all permitted. The rep is credited when the chest clearly comes in contact with the bar below the collar bone.
- Strict, Kipping, or Butterfly Pull-ups are allowed as long as the standards are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand and mix grip are all permitted. The rep is credited when the chin can be seen clearly above the height of the bar.
- For Jumping Pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete's head when the athlete is standing tall. At the bottom, the arms must be fully extended. Overhand, underhand or mixed grip are all permitted. At the top, the chin must break the horizontal plane of the bar.
