Benchmark: “Hope”

Marc P
Marc P

Run 2 loops

Spend 5 minutes mobilizing the shoulders

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

3 Rounds of:
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.


  • 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#)

  • 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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