Week #1

Warm up

• Review
• wall climb crawl under

EOTD

• back squat
• broad jumps

Practice

• hide the coin
• coin front squats
• no coin broad jumps

WOD

• 7 minute AMRAP
• 5 front squats
• 3 broad jumps

Game

• relay races

CrossFit for Hope

http://www.youtube.com/watch?feature=player_embedded&v=ycmq5uxZQn4

THE WORKOUT

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

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How It Works

• "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

Week #8

Warm up

• Review the following
• OHS
• Burpees

EOTD

• Wall ball
• Wall climb

Practice

• Heads or tails?
• Heads 3 wall ball shots
• Tales 2 wall climbs

WOD

• 7 minute AMRAP
• 5 wall ball shots
• 2 wall climbs

Game

• Dragon tails

Week #7

Warm up

• Review the following
• Knee raises

EOTD

• OHS PVC
• Burpees

Practice

• Roll the dice
• Odd OHS
• Even Burpees

WOD

• 7 minute AMRAP
• 5 OHS
• 5 Burpees

GAME

• Ball tag
• you get hit 3 Burpees

Week #6

Warm up

• Review the following
• Air squats
• Wall climbs

E.O.T.D.

• Knee raises
• Box jumps

Practice

• The coach has a coin in one hand
• have a kid pick a hand
• coin box jumps
• no coin knee raises

WOD

• 7 Minute AMRAP
• Knee ups 3/5
• Box jumps 3/5
• Dead lift position 3

Game

• Partner tag
• 5 buddy squats if you get tagged