Wed 05/23/12 WOD


 

CrossFit for Hope will benefit St. Jude Children’s Research Hospital. The goal is to raise 1.7MM – one day’s operating cost for St. Jude – to combat childhood cancer and other deadly diseases. Register to participate or find an athlete or affiliate to sponsor and join the fight.

The workout- June 9th

“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.

If you would like to register for the workout on June 9th, click here Crossfit For Hope.

 

WOD

A.  AMRAP HSPU x 2; rest as needed

B.  Clean & Jerk- build to a max in 15 min

C.  1 x 20 HB Back Squat

*Increase approximately 5% from last week if you completed all 20 reps, if you were close (15-18) stay at same weight.  If you weren’t close (10-14) decrease weight approximately 5%.

+

150 AD Cals For Time

 

ENDURANCE- meet at 9am in the CF area

 

05/22/12 WOD Results

 

 

 

ALL PROGENEX ORDERS ARE IN, IF YOU ORDERED ON THE SIGN-UP SHEET PLEASE PICK UP ASAP.

Posted on: May 22, 2012admin

2 thoughts on “Wed 05/23/12 WOD

  1. I still need a men’s small or medium Cftc shirt.. Put one aside. Don’t care what colors, just not pink! Thanks!!

  2. Lindsay,

    Any way we can have a team WOD this week since we won’t have a Saturday or a Monday WOD? I really like the team WOD’s. Puuulease?

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