Monday 06.11.12
“Hope“
3 rounds of:
Burpees
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.
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.
243
Burpees 43
Snatch. 36
Box jumps 45
Thrusters 61
Leg lifts 58
(Held on to the chair legs above my head)
Burp 48
Snatch 52
Box 71
Thrust 88
Knees 47
306
245
Burpees-45
Snatch-54
Box Jumps-43
Thrusters – 53
kte's- 50
238
Burpees- 37
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!
Oh crap.
39 burpees
48 power snatch 10lb
49 box jumps 16.5in
75 thrusters 10lb
79 knees to elbows
290
GO AMY!!!
Burpees-39
Snatch-71 (only 10 lbs bec Chris was using weights)
Box-87
Thruster-95 (10 lbs)
KTE-60
Score: 352
Chris did the original WOD:
"Hope"
Three rounds of:
Burpees 75 pound
Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
Burpees=49
Snatch=51
Box=112
Thrusters=55
Pull-ups=42
309
50lbs all
208 a year after this was posted (just in case it comes up again 😉 )