“Hope”

Benchmark WOD

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  • 3 Rounds For Total Reps in 17 minutes
  • 1 minute Burpees
  • 1 minute Power Snatches (75/55 lb)
  • 1 minute Box Jumps (24/20 in)
  • 1 minute Thrusters (75/55 lb)
  • 1 minute Chest-to-Bar Pull-Ups
  • 1 minute Rest

Athlete moves from among five stations after a minute each. After the five-minute round a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete moves to next station immediately. One point is given for each rep, except on the rower where each calorie is one point. See: “Hope” workout scorecard.

Good Scores for “Hope” (source)
– Beginner: 8 Burpees + 4 Snatches + 12 Box Jumps + 6 Thrusters + 4 C2B
– Intermediate: 10 Burpees + 6 Snatches + 14 Box Jumps + 8 Thrusters + 6 C2B
– Advanced: 15 Burpees + 10 Snatches + 18 Box Jumps + 12 Thrusters + 12 C2B
– Elite: 20 Burpees + 21 Snatches + 26 Box Jumps + 19 Thrusters + 21 C2B

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namesake photo
The "Hope" Benchmark WOD was first posted on crossfit.com as the workout of the day for Saturday, July 6, 2013 (130706). aka: "CrossFit for Hope" or "Hope for Cures," the WOD has the same format as "Fight Gone Bad." The workout was an early initiative of what became the CrossFit foundation to benefit St. Jude Children's Hospital.

See also: "Hope for Kenya" WOD
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