Poster at St. Jude Children's Research Hospital. CrossFit for Hope supports research and treatment for catastrophic children's illnesses.
CrossFit for "Hope"
When:
Saturday, June 9th
Where:
There is a special event being planned for all Philadelphia affiliates click here to register for the Philadelphia event. If you cannot attend this event, CFKoP will run the WOD as the daily WOD at 9AM/10AM for your convenience. It is not mandatory to make a donation, but there will be a jar out the day of the event and all donations are appreciated.
To Register online for donations:
Sign up or contribute here.
What is the WOD:
“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
Burpees
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.
Of course there's scaling! That's why CrossFit is inclusive for everyone. When we do this workout on June 9th, we'll scale the loads down, boxes down, and pullup styles down by lane.
How should I keep score?
On a piece of paper, create four columns. Column one contains a list of the five movements, columns two through four will track with rounds one, two, and three. As you move from station to station, just write in the number of reps. Total at the end for score.
During the June 9th running of this workout, each of you will have a partner assigned to push you and keep score on your behalf.
Watch this Video:
9 comments:
I would STRONGLY encourage as many people as possible to go to the event being held by Micah and CF 215. It is a good chance to show the support of our affiliate to the local CF community and you will also push harder in the presence of strangers. I will be heading there as soon as I finish up with classes.
I've signed up..Who else is going?
Balmer
I signed up!
I am judging, and I know that Megs, Arin, Keith, Steph B and Denise have also signed up.
Ditty and I will be there
I just signed up - not sure how to raise money, if you can send out link form the site or what. Otherwise I guess i will just make a donation.
Any ideas?
What time are u guys going?
I'll be there Vinny-less.
I'll be there!
Ken
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