(215) 291-2968 Friday - Jan 22, 2021

WOD 060912: “HOPE”


Today we had a fantastic turn out for the St. Jude’s Hospital Fundraiser CrossFit WOD “HOPE”. We ran this workout like a competition amongst our members, each athlete had a judge\coach to push them and keep them honest with their reps and form. You should not let bad reps slide! Work hard for those numbers.

Today we had a fantastic turn out for the St. Jude’s Hospital Fundraiser CrossFit WOD “HOPE”. We ran this workout like a competition amongst our members, each athlete had a judge\coach to push them and keep them honest with their reps and form. You should not let bad reps slide! Work hard for those numbers.

Shout Outs today go out to CrossFit Novem and all their supporters; without our support we would have not made our $1,500.00 GOAL! Congrats to everyone and thanks for the push.

We also had a couple of special guests compete along side us today, Mr. Knick from Brain Terpak’s Movement Program and Miss MJ from Queens! Thanks for working hard with us people!

Conditioning WOD:

“Hope”

Three rounds of:
Burpees
Power snatch (75\55)
Box jump (24\20)
Thruster (75\55)
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.

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