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June 9, 2012 PDF Print E-mail
Written by Andrea   
Friday, 08 June 2012 16:26

 

Rest Day


If you didn't do "Hope" yesterday, go to a gym near you and participate. If you did, go and cheer on your fellow CrossFitters!

Last Updated on Friday, 08 June 2012 16:29
 
June 8, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 07 June 2012 21:02



"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
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 good score. One point is given for each rep.

"Hope"


Three rounds of:

Burpees

Hang power snatch

Box jump

Thruster

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 good score. One point is given for each rep.


Advanced  #55

Intermediate  #35

Beginner  #15-25


Ladies, remember to watch your breathing. Do the work for each minute but don't worry too much about your reps. Use whatever progressions are needed at this time, for the burpees, box jumps and pull ups. 

 
June 7, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 06 June 2012 16:38



Advanced

5 rounds

10 front squats #65

250m row


Intermediate

4 rounds

10 front squats #45

250m row


Beginner

3 rounds

10 front squats #15-25

250m row

 
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