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CrossFit Workout Of The Day: “Hope”

Photo by flickr user Crossfit Kandahar

“Hope” was the official CrossFit Workout of the Day a few days ago. If you’ve got 17 minutes and access to a gym, I recommend this beast. I (barely) completed it last night and here’s a few things you should know before trying it. 1.) It is not for someone who is new to CrossFit or isn’t in decent shape and 2.) Even then, you better “hope” you can push yourself and still get through it.

“Hope” is a variation of “Fight Gone Bad”, in that you have 5 stations, or exercises, you move through after completing as many reps as possible in one minute (at each station). Each round then will take you 5 minutes to complete. You rest one minute before repeating. Complete 3 rounds. If you’d like to score this workout, one point is given for each rep. See for video instruction on any of the exercises you are unfamiliar with.


Three rounds of:


75 pound Power snatch

Box jump, 24″ box

75 pound Thruster

Chest to bar Pull-ups

On paper it doesn’t look all that bad. I mean, it is only 15 minutes of actual working out. If you push yourself and don’t allow yourself much break time, it can break you. Good luck.



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