09/25/13

09/25/13

Warm- Up

800m Row


WOD

"Hope"

"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.

Burpees

Power Snatch (75/45)

Jump Overs

Thrusters (75/45)

CTB Pull Ups


WOD Demo (Strategy from the best)


CrossFit for Hope! 

http://hope.crossfit.com/cures



Finale 

Skill work and 1k Row Race