CrossFit for Hope

Three rounds of:

Burpees

Power Snatch (75/55)

Box Jump (24/20)

Thruster (75/55)

Chest to Bar Pull-ups

This is a Fight Gone Bad Style workout in which you work at each station for one minute then rotate to the next station. Rest for one minute after each station is complete. Score is total number of reps completed. 

15 minute Boxing Match

EMOTM for 15 minutes:

2 Power Cleans at Bodyweight

Double Unders 

*score is + or - bodyweight and lowest number of double unders for each round

Nancy

5 Rounds for time

Run 400 meters

15 Overhead Squats

CrossFit Total

Three attempts at your 1 rep max for: 

Back Squat

Shoulder Press

Deadlift

Partner Cards

Full Deck for Time

Diamonds = Hamstring Push-ups

Spades = Leg Throw Downs

Hearts = Leap Frog Burpees

Clubs = Wheelbarrow Walks

Ace = Sprint 100 Yards

Main Site Workout 120529

21-15-9

Front Squat (95/65)

Pull-ups

Burpees

3 Rep Max Clean

Clean

3-3-3-3-3-3-3