CrossFit for Hope

CrossFit is combating childhood cancer and other deadly diseases through its inaugural CrossFit for Hope fundraiser, benefiting St. Jude Children’s Research Hospital.

Contributions can be performance-based pledges or donations for participants and affiliates. We’ll keep track of the athlete performances and donations for each individual and every participating Affiliate.

We will be running the “Hope” workout  on June 9, 2012 in the 9am and 10am classes. We are a little late on advertising the fundsraiser, but if you would like to donate, go to: and select “CrossFit Zone”

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.

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Three rounds of:
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.

Today’s Workout:

Buy In – 3 rounds of 10 jump squats, 10 burpees, 10 double crunch

WOD – “Tabata Stew”

Air Squat
1 min rest
Push Press 75/115
1 min rest
Abmat situp
1 min rest
Sumo Deadlift High Pull 75/115
1 min rest
Power Clean 75/115

Score = total reps

Zone 3 – scale bar to 65/95
Zone 2 – scale bar to 55/75
Zone 1 – scale as needed

Cash Out – 5 way shoulder stretch


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