Benchmark: “Hope”

  • September 10, 2014
  • By :
Marc P
Marc P

Warm-up
Run 2 loops

Spend 5 minutes mobilizing the shoulders

Skill
3 Rounds Not for Time
50 Ft Handstand Walk
1 Legless Rope climb in L-sit position

-if cannot complete in “L”position work on kip.
-If cannot complete legless rope climbs, complete 5-10 strict fat bar pull-ups/ and or practice static hold on rope

WOD
“Hope”
3 Rounds of:
Burpees
Power Snatch (75,55)
Box Jumps, (24,20)
Thruster (75,55)
C2B Pullups

“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 a good score. One point is given for each rep.

8 Comments

  • Andrea

    09/11/2014 @ 12:29 am

    Hope: 306

  • Kyra Williams

    09/10/2014 @ 9:46 pm

    209 for Hope

  • Marc Piccuirro

    09/10/2014 @ 9:11 pm

    Great pic today!
    Dropped in at Xplore crossfit in Seattle
    5 rounds:
    10 deadlifts (225#)
    20 wall balls (25#)
    11:56

  • Mike Quigley

    09/10/2014 @ 3:13 pm

    HS walks went ok, kipping rope climbs went ok. L-sit doesn’t exist, so neither do L-sit rope climbs.
    Hope: 180RX. draggin’ today.

  • Rob Hassell

    09/10/2014 @ 2:55 pm

    Hope: 224

  • alden

    09/10/2014 @ 1:36 pm

    L-sit ropes done…walking on hands…not so much.
    Hope: 244

  • Crowley

    09/10/2014 @ 12:48 pm

    skill: done w/ L-sit rope climbs
    hope: 246 (I think the rounds were 95, 80, 71)

    • alden

      09/10/2014 @ 1:35 pm

      Crowley’s math is phenomenal. 317 first try then Rob double checked. Loved it.
      Nice try, guy. haha

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