May 7, 2022

CrossFit LLC is teaming up with Rogue Fitness and Doctors Without Borders/Médecins Sans Frontières (MSF) to deliver a workout and fundraiser in support of first responders assisting in war zones and other health crisis situations around the world.

 

According to GM of GYM Gary Gaines, “We’re very fortunate to be able to partner with Doctors Without Borders, an organization that embodies similar values to CrossFit.

Our community of gym owners and members is one of the strongest in the world, and it’s times like these when we can show what we’re capable of. The current humanitarian crisis in Ukraine requires action, and we are honored to be able to assist the Ukrainian people, along with other communities in need, through this partnership.”

WOD
Hope for Refugees
3 rounds of:
1 Min: Shuttle runs, 8 m
1 Min: Dumbbell snatches
1 Min: Bike for calories
1 Min: Dumbbell box step-ups
1 Min: Strict burpees
1 Min: Rest

This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all five stations, rest for one minute before starting the next round. One point is given for each rep, calorie biked, or shuttle run length (down and back = 2 reps).

 

Women 35-lb DB, 20-in box   Men 50-lb DB, 24-in box
Use a single dumbbell for the snatches and step-ups. For the strict burpee perform an honest push-up followed by an enthusiastic vertical jump.