The “Hope” Benchmark WOD was first posted on crossfit.com as the workout of the day for Saturday, July 6, 2013 (130706). aka: “CrossFit for Hope” or “Hope for Cures”. The workout was an early initiative of what became the CrossFit foundation to benefit St. Jude Children’s Hospital.

Warmup:

Run 400m

Then 1 round, 1 min on/:20 rotate

Burpees

Muscle snatches w/ BB or PVC

Lateral step up & overs

Thrusters w/ BB or PVC

Strict pull ups/negatives

 

 

 

WOD(18 mins)

“Hope”

Three rounds of:

Burpees

Power Snatches (75,55)

Box jumps (24,20)

Thrusters (75,55)

Chest to bar Pull-ups

 

“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 a good score. One point is given for each rep.

 

Scaled – (55/35)

 

Extra Work

Work up to a heavy weight for the complex

2 Power Clean

2 Power or Split Jerks

 

Olympic Lifting Class **4:00 Only**

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

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