3 rounds of:
Power snatch, 20-30 lbs
Box jump, 18″ box
Thrusters, 20-30 lbs
Knees to elbows
“Hope” has the same format as Fight Gone Bad. In this workout you
move from each of five stations after a minute. This is a five-minute
round from which a one-minute break is allowed before repeating. The
clock does not reset or stop between exercises. On call of “rotate,” the
athlete/s must move to next station immediately for good score. One
point is given for each rep.
For example: Start your timer and do as many burpees in the 1st minute as possible, then for the second minute, as many power snatches as you can, and on for 5 minutes total for the 1st round. You get a 1 minute break and then you start again, 2 more times with a 1 minute break between each round. The WOD should total 17 minutes if you include the 1 minute breaks. Keep track of your reps for each exercise and then give yourself 1 point for each rep. Add them up and that is your score.
Add your points and post them to comments.
Power Snatch (Alt. arms 12 lbs): 44
Box Jump (18"): 60
Thrusters (24 lbs): 57
Knees to Elbows: 40
I think I did this right.
Box jumps 45
Leg lifts 58
(Held on to the chair legs above my head)
Thrusters – 53
Snatch 25lbs- 54
Box Jump- 38
Thruster 25lbs- 53
Knees to Elbows(plank)- 56
why no pics of the blogger? You must have been doing CrossFit for a while now (2 years?), how are your results? Are you still doing the workouts? I wondered if the scaled down workouts (for femininity) are getting you the results you want?
Yes I still do every WOD. I have been a crossfitter for a little over a year. I have gotten awesome results but am constantly progressing. My last baby is almost 2 so I am still a work in progress. For now I just use the Crossfit pictures. 😉
I'm totally going to take a picture of you getting your crossfit on for the blog!
48 power snatch 10lb
49 box jumps 16.5in
75 thrusters 10lb
79 knees to elbows
Snatch-71 (only 10 lbs bec Chris was using weights)
Thruster-95 (10 lbs)
Chris did the original WOD:
Three rounds of:
Burpees 75 pound
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
208 a year after this was posted (just in case it comes up again 😉 )