| |

Monday 06.11.12


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.

 Workout for Hope


  1. Burpees: 44
    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.

  2. 243
    Burpees 43
    Snatch. 36
    Box jumps 45
    Thrusters 61
    Leg lifts 58
    (Held on to the chair legs above my head)

  3. 245
    Box Jumps-43
    Thrusters – 53
    kte's- 50

  4. 238
    Burpees- 37
    Snatch 25lbs- 54
    Box Jump- 38
    Thruster 25lbs- 53
    Knees to Elbows(plank)- 56

  5. Anonymous says:

    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?

    1. 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. 😉

  6. 39 burpees
    48 power snatch 10lb
    49 box jumps 16.5in
    75 thrusters 10lb
    79 knees to elbows

  7. Burpees-39
    Snatch-71 (only 10 lbs bec Chris was using weights)
    Thruster-95 (10 lbs)

    Score: 352

  8. Chris did the original WOD:


    Three rounds of:
    Burpees 75 pound
    Power snatch
    Box jump, 24" box
    75 pound Thruster
    Chest to bar Pull-ups


    50lbs all

  9. 208 a year after this was posted (just in case it comes up again 😉 )

Leave a Reply

Your email address will not be published. Required fields are marked *