WOD 6.9.12 HOPE

3 rounds of:

Burpees

Power snatch, 75#

Box jump, 24"

Thruster, 75#

Chest to bar pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of the 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 the next station immediately for a good score. One point is given for each reps.

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WOD 6.8.12

21-15-9 reps for time of:

Hang squat clean, 50# DB
Handstand push-ups

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WOD 6.7.12

CrossFit for Hope June 9th

STRENGTH:

Overheard Squat

3-3-3-3-3

MET-CON:

10 minute team AMRAP:

25 Kettlebell swings, 1.5 pood
15 GHD sit-ups
50' Overhead walking lunge, 45# plate

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WOD 6.6.12

15 minute AMRAP:

5 Power cleans, 155#
10 Grasshoppers

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WOD 6.5.12

3 rounds for time of :

10 one arm DB snatches, 60#
100 yard sprint (50' shuttles)

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WOD 6.4.12

STRENGTH:

Clean and Jerk

5-5-5-5-5

MET-CON:

7 minute AMRAP:

10 Push presses, 75#
10 Med. Ball cleans, 20#

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WOD 6.02.12

STRENGTH:
Snatch

3-3-3-3-3

MET-CON:

"Bear Trap"

2 minute AMRAP:

1 Deadlift
1 Clean
1 Front Squat
1 Push press/jerk
(back rack)
1 Back squat
1 Behind the neck push press/jerk

*You choose the weight and multiply it by the total reps for your score. Each round is 6 reps.

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